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Recent Training
16th Apr	General	6.2	42:50
14th Apr	General	5.0	35:58
13th Apr	General	3.1	25:41
11th Apr	General	10.0	1:11:41
10th Apr	General	5.1	41:01

12 Month Benchmarks	Run
Mile	5:53
5k	18:55
5mi	33:55
10k	42:19
10mi	1:11:53
Half	1:35:10

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+ 97 others

Best Times
Best WAVA

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

2013		Result	WAVA	Distance
20 Oct	Abingdon Marathon	2:59:34	70.89	26.2mi
2012		Result	WAVA	Distance
13 May	Halstead & Essex Marathon	3:40:09	57.43	26.2mi
22 Apr	London Marathon	3:09:20	66.77	26.2mi
2011		Result	WAVA	Distance
16 Oct	LOSS 10k Road Race	38:17	71.89	10km
2 Oct	Southend Classic 10k	39:49	69.12	10km
23 Jan	Benfleet 15	1:40:37	67.54	15mi
2010		Result	WAVA	Distance
25 Jul	Harlow 10	1:01:49	72.53	10mi
11 Jul	Felsted 10k	37:33	72.83	10km
28 Jun	Self Transcendence 5k	17:42	76.37	5km
31 May	Hatfield Broad Oak 10K	37:49	72.32	10km
9 May	Halstead & Essex Marathon	3:09:32	65.94	26.2mi
25 Apr	London Marathon	3:16:08	63.73	26.2mi
2009		Result	WAVA	Distance
8 Nov	Stebbing 10	1:04:29	69.20	10mi
18 Oct	Abingdon Marathon	3:14:03	64.12	26.2mi
4 Oct	Southend Classic 10k	37:56	71.71	10km
13 Sep	Canvey Island Rotary 10K and 5K	38:34	70.53	10km
2008		Result	WAVA	Distance
11 May	Halstead & Essex Marathon	3:40:00	56.34	26.2mi
13 Apr	London Marathon	2:55:52	70.26	26.2mi
5 Jan	Essex XC Championships	57:22	63.31	8.3mi
2007		Result	WAVA	Distance
18 Nov	Chelmsford 10k	37:23	72.13	10km
17 Nov	Nike Supersonic 1KM Speedway	3:14	65.34	1km
11 Nov	Stebbing 10	1:03:15	70.01	10mi
2 Nov	Nike Supersonic 100m - O2	13	76.12	100mi
26 Oct	Nike Supersonic 100m - Crystal Palace	13	76.12	100mi
21 Oct	Langdon 5	27:55	77.36	5mi
7 Oct	Southend Classic 10k	37:37	71.68	10km
27 Aug	Barking 5k	17:56	73.95	5km
12 Aug	Little Havens 5k	17:54	74.09	5km
8 Jul	Felsted 10K	38:46	69.56	10km
1 Jul	TCC 5k	18:09	73.07	5km
13 May	Halstead & Essex Marathon	2:57:44	69.52	26.2mi
22 Apr	London Marathon	2:58:31	69.22	26.2mi
1 Apr	Paddock Wood Half Marathon	1:23:59	69.71	13.1mi
18 Feb	Essex 20	2:11:50	69.50	20mi
4 Feb	Great Bentley Half Marathon	1:23:51	69.82	13.1mi
28 Jan	Benfleet 15	1:44:06	64.39	15mi
2006		Result	WAVA	Distance
12 Nov	Stebbing 10	1:05:09	67.79	10mi
14 May	Halstead & Essex Marathon	3:18:31	62.10	26.2mi

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	137	27	99	60	0	0	0	0	0	0	0	0	323
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	228	220	179	163	81	94	36	10	96	188	187	212	1692
2015	131	134	190	163	134	131	97	140	86	105	136	152	1599
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

Sun 21st Mar Mar 21	Mon 22nd Mar Mar 22	Tue 23rd Mar Mar 23	Wed 24th Mar Mar 24	Thu 25th Mar Mar 25	Fri 26th Mar Mar 26	Sat 27th Mar Mar 27
6.3mi, 53:49 Running - General Split Summary === 1) 1m - 8:59(8:59/m) 136/154bpm 113cal 2) 1m - 8:43(8:43/m) 148/161bpm 120cal 3) 1m - 8:34(8:34/m) 146/157bpm 112cal 4) 1m - 8:37(8:37/m) 143/154bpm 102cal 5) 1m - 8:30(8:30/m) 143/155bpm 97cal 6) 1m - 8:29(8:29/m) 148/167bpm 106cal 7) 0.25m - 1:57(7:46/m) 142/154bpm 19cal Add a comment	1mi, 12:47 Running - General Split Summary === 1) 0.07m - 39(9:46/m) 90/113bpm 3cal 2) 0.05m - 48(17:11/m) 99/112bpm 4cal 3) 0.07m - 44(9:55/m) 98/109bpm 5cal 4) 0.06m - 1:03(16:29/m) 95/112bpm 6cal 5) 0.06m - 36(9:58/m) 83/97bpm 2cal 6) 0.05m - 53(16:12/m) 95/101bpm 4cal 7) 0.07m - 42(9:36/m) 89/104bpm 3cal 8) 0.06m - 1:00(15:41/m) 99/111bpm 5cal 9) 0.06m - 35(9:41/m) 87/100bpm 2cal 10) 0.05m - 53(16:05/m) 96/103bpm 5cal 11) 0.07m - 42(9:44/m) 93/107bpm 3cal 12) 0.07m - 1:02(14:54/m) 99/110bpm 6cal 13) 0.06m - 35(9:20/m) 88/101bpm 3cal 14) 0.05m - 52(15:48/m) 95/105bpm 5cal 15) 0.07m - 40(9:23/m) 98/109bpm 3cal 16) 0.07m - 1:03(14:42/m) 98/109bpm 6cal Add a comment	7mi, 51:58 Running - General Split Summary === 1) 1m - 7:29(7:29/m) 129/151bpm 84cal 2) 1m - 7:29(7:29/m) 150/156bpm 105cal 3) 1m - 7:34(7:34/m) 151/152bpm 106cal 4) 1m - 7:24(7:24/m) 152/159bpm 101cal 5) 1m - 7:22(7:22/m) 157/160bpm 107cal 6) 1m - 7:13(7:13/m) 157/160bpm 103cal 7) 1m - 7:10(7:10/m) 160/164bpm 104cal 8) 0.04m - 18(7:03/m) 164/164bpm 4cal Add a comment	8mi, 1:03:00 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 136/156bpm 99cal 2) 1m - 7:47(7:47/m) 142/147bpm 102cal 3) 1m - 7:46(7:46/m) 145/150bpm 103cal 4) 1m - 7:45(7:45/m) 147/151bpm 103cal 5) 1m - 7:51(7:51/m) 148/151bpm 103cal 6) 1m - 7:49(7:49/m) 147/152bpm 98cal 7) 1m - 7:57(7:57/m) 150/153bpm 103cal 8) 1m - 7:51(7:51/m) 150/152bpm 100cal 9) 0.04m - 20(8:25/m) 151/152bpm 4cal Add a comment	-	-	4mi, 31:31 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 124/145bpm 87cal 2) 1m - 7:57(7:57/m) 137/148bpm 98cal 3) 1m - 7:50(7:50/m) 139/146bpm 96cal 4) 1m - 7:18(7:18/m) 142/152bpm 91cal 5) 0.04m - 16(7:02/m) 143/143bpm 3cal Add a comment
Sun 28th Mar Mar 28	Mon 29th Mar Mar 29	Tue 30th Mar Mar 30	Wed 31st Mar Mar 31	Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3
10.1mi, 1:20:07 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 131/143bpm 96cal 2) 1m - 7:57(7:57/m) 138/143bpm 100cal 3) 1m - 7:56(7:56/m) 140/145bpm 100cal 4) 1m - 8:02(8:02/m) 141/144bpm 100cal 5) 1m - 8:00(8:00/m) 144/147bpm 101cal 6) 1m - 7:48(7:48/m) 145/148bpm 98cal 7) 1m - 7:51(7:51/m) 146/148bpm 97cal 8) 1m - 8:11(8:11/m) 147/151bpm 102cal 9) 1m - 8:00(8:00/m) 149/153bpm 102cal 10) 1m - 7:53(7:53/m) 146/151bpm 89cal 11) 0.06m - 28(7:27/m) 150/152bpm 5cal Add a comment	-	6.2mi, 47:31 Running - General Split Summary === 1) 1m - 7:56(7:56/m) 128/144bpm 90cal 2) 1m - 7:28(7:28/m) 151/155bpm 107cal 3) 1m - 7:47(7:47/m) 151/156bpm 111cal 4) 1m - 7:23(7:23/m) 159/176bpm 111cal 5) 1m - 7:52(7:52/m) 158/166bpm 115cal 6) 1m - 7:17(7:17/m) 164/171bpm 112cal 7) 0.22m - 1:47(7:58/m) 168/177bpm 28cal Add a comment	1.3mi, 15:36 Running - General Split Summary === 1) 0.13m - 1:20(10:25/m) 97/110bpm 9cal 2) 0.06m - 1:12(18:26/m) 103/113bpm 7cal 3) 0.11m - 1:08(9:57/m) 101/114bpm 8cal 4) 0.06m - 1:06(17:28/m) 114/118bpm 9cal 5) 0.13m - 1:14(9:36/m) 117/130bpm 11cal 6) 0.07m - 1:12(17:48/m) 111/128bpm 8cal 7) 0.13m - 1:14(9:34/m) 115/132bpm 10cal 8) 0.06m - 1:07(17:45/m) 128/141bpm 12cal 9) 0.13m - 1:17(10:02/m) 112/129bpm 10cal 10) 0.07m - 1:10(17:49/m) 114/125bpm 8cal 11) 0.12m - 1:14(9:51/m) 120/130bpm 11cal 12) 0.07m - 1:10(17:52/m) 118/127bpm 8cal 13) 0.13m - 1:10(9:13/m) 118/122bpm 9cal 14) 0m - 1(4:44/m) 122/122bpm Add a comment 5mi, 41:43 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 137/150bpm 108cal 2) 1m - 8:10(8:10/m) 143/145bpm 109cal 3) 1m - 8:24(8:24/m) 143/148bpm 109cal 4) 1m - 8:19(8:19/m) 145/152bpm 107cal 5) 1m - 8:11(8:11/m) 149/157bpm 110cal 6) 0.04m - 15(6:45/m) 153/154bpm 3cal Add a comment	-	3.1mi, 31:05 Running - General Split Summary === 1) 1m - 10:40(10:40/m) 112/143bpm 97cal 2) 1m - 9:46(9:46/m) 129/144bpm 105cal 3) 1m - 9:33(9:33/m) 130/141bpm 98cal 4) 0.12m - 1:06(9:09/m) 132/137bpm 11cal Add a comment	4.5mi, 38:50 Running - General Split Summary === 1) 1m - 8:55(8:55/m) 126/143bpm 97cal 2) 1m - 8:39(8:39/m) 141/152bpm 110cal 3) 1m - 8:38(8:38/m) 150/166bpm 119cal 4) 1m - 8:18(8:18/m) 148/157bpm 109cal 5) 0.52m - 4:20(8:24/m) 153/159bpm 60cal Add a comment
Sun 4th Apr Apr 4	Mon 5th Apr Apr 5	Tue 6th Apr Apr 6	Wed 7th Apr Apr 7	Thu 8th Apr Apr 8	Fri 9th Apr Apr 9	Sat 10th Apr Apr 10
-	10.1mi, 1:13:32 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 136/148bpm 97cal 2) 1m - 7:25(7:25/m) 146/148bpm 100cal 3) 1m - 7:23(7:23/m) 149/152bpm 101cal 4) 1m - 7:20(7:20/m) 150/154bpm 99cal 5) 1m - 7:20(7:20/m) 150/154bpm 98cal 6) 1m - 7:17(7:17/m) 153/160bpm 100cal 7) 1m - 7:09(7:09/m) 156/170bpm 100cal 8) 1m - 7:07(7:07/m) 164/187bpm 106cal 9) 1m - 7:04(7:04/m) 179/191bpm 122cal 10) 1m - 6:47(6:47/m) 185/199bpm 121cal 11) 0.12m - 45(6:20/m) 190/196bpm 13cal Add a comment	-	6.2mi, 42:47 Running - General Split Summary === 1) 1m - 7:16(7:16/m) 131/154bpm 84cal 2) 1m - 7:09(7:09/m) 157/177bpm 104cal 3) 1m - 6:37(6:37/m) 161/166bpm 98cal 4) 1m - 6:37(6:37/m) 166/172bpm 101cal 5) 1m - 6:36(6:36/m) 164/169bpm 100cal 6) 1m - 6:58(6:58/m) 163/170bpm 103cal 7) 0.22m - 1:33(6:57/m) 169/174bpm 24cal Add a comment	-	6.2mi, 44:01 Running - General Split Summary === 1) 1m - 7:27(7:27/m) 141/158bpm 96cal 2) 1m - 6:59(6:59/m) 161/165bpm 104cal 3) 1m - 7:06(7:06/m) 161/166bpm 106cal 4) 1m - 6:49(6:49/m) 164/168bpm 103cal 5) 1m - 7:00(7:00/m) 162/168bpm 105cal 6) 1m - 7:08(7:08/m) 166/169bpm 109cal 7) 0.22m - 1:31(6:51/m) 170/174bpm 23cal Add a comment	5.1mi, 41:01 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 129/154bpm 100cal 2) 1m - 8:18(8:18/m) 133/143bpm 95cal 3) 1m - 8:11(8:11/m) 134/154bpm 89cal 4) 1m - 7:33(7:33/m) 136/146bpm 82cal 5) 1m - 7:43(7:43/m) 143/150bpm 94cal 6) 0.05m - 22(7:48/m) 147/149bpm 5cal Add a comment
Sun 11th Apr Apr 11	Mon 12th Apr Apr 12	Tue 13th Apr Apr 13	Wed 14th Apr Apr 14	Thu 15th Apr Apr 15	Fri 16th Apr Apr 16	Sat 17th Apr Apr 17
10mi, 1:11:41 Running - General Split Summary === 1) 1m - 7:49(7:49/m) 135/161bpm 95cal 2) 1m - 7:24(7:24/m) 144/150bpm 99cal 3) 1m - 7:22(7:22/m) 145/151bpm 97cal 4) 1m - 7:19(7:19/m) 146/153bpm 96cal 5) 1m - 7:15(7:15/m) 147/151bpm 94cal 6) 1m - 7:09(7:09/m) 147/151bpm 91cal 7) 1m - 7:06(7:06/m) 149/152bpm 92cal 8) 1m - 6:50(6:50/m) 150/154bpm 89cal 9) 1m - 6:39(6:39/m) 154/157bpm 91cal 10) 1m - 6:33(6:33/m) 157/165bpm 93cal 11) 0.04m - 15(6:00/m) 159/160bpm 3cal Add a comment	-	3.1mi, 25:41 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 133/141bpm 102cal 2) 1m - 8:20(8:20/m) 141/150bpm 110cal 3) 1m - 8:05(8:05/m) 144/148bpm 107cal 4) 0.12m - 55(7:26/m) 145/147bpm 12cal Add a comment	5mi, 35:58 Running - General Split Summary === 1) 1m - 7:29(7:29/m) 137/154bpm 96cal 2) 1m - 7:23(7:23/m) 147/155bpm 102cal 3) 1m - 7:11(7:11/m) 154/159bpm 106cal 4) 1m - 6:58(6:58/m) 157/163bpm 104cal 5) 1m - 6:42(6:42/m) 163/167bpm 104cal 6) 0.04m - 15(6:37/m) 165/165bpm 3cal Add a comment	-	6.2mi, 42:50 Running - General Split Summary === 1) 1m - 7:20(7:20/m) 132/153bpm 90cal 2) 1m - 7:06(7:06/m) 149/159bpm 102cal 3) 1m - 6:49(6:49/m) 158/165bpm 104cal 4) 1m - 6:36(6:36/m) 159/167bpm 101cal 5) 1m - 6:42(6:42/m) 167/187bpm 108cal 6) 1m - 6:45(6:45/m) 163/168bpm 105cal 7) 0.24m - 1:31(6:28/m) 166/167bpm 24cal Add a comment	-

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