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Recent Training
19th Sep	General	9.1mi	55:18
19th Sep	Long Run	8.5mi	1:28:59
18th Sep	Fartleks	4.6mi	44:10
16th Sep	Tempo	5.1mi	54:58
14th Sep	General	0.7mi	6:32

Planned Races
London Marathon	3rd Oct

12 Month Benchmarks	Run	Bike
Mile	9:14	4:48
5k	31:38	15:59
5mi	51:17	28:16
10k	1:03:44	35:20
10mi	1:44:41	1:01:13
Half	2:20:48	0

Recent Pictures
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2021 Targets	Set your targets
Bike 200 Run 650 Walk 250

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Buddies (3)

Badges Collected	See available badges
+ 86 others

Best Times
Best WAVA

Dist	Races	PB	WB	2008	2009	2011	2012	2013	2014	2016	2017	2019	2020	2021
6.2mi	1	1:03:08 10:11/mi	46.69									1:03:08 46.69
10km	2	58:47 9:28/mi	48.48	58:47 46.27						59:28 48.48
10mi	7	1:29:49 8:59/mi	50.90		1:35:58 46.72		1:29:49 50.90	1:38:20 46.86	1:32:22 50.29	1:35:52 49.25	1:35:17 49.97		1:45:52 46.12
20km	2	1:58:13 9:31/mi	47.53	2:05:16 44.65	1:58:13 47.53
13.1mi	4	2:00:13 9:11/mi	50.28		2:16:18 43.78	2:00:13 50.28				2:06:43 49.28
20mi	2	3:29:00 10:27/mi	46.76							3:29:00 46.76		3:37:52 46.00
26.2mi	1	4:52:49 11:11/mi	44.91							4:52:49 44.91
100km	1	20:58:52 20:16/mi	31.56											20:58:52 31.56

Date	Planned Races			Distance
3 Oct	London Marathon Confirmed			26.2mi
2021		Result	WAVA	Distance
10 Jul	Race to the Stones 2-days with Camping PB	20:58:52	35.51	100km
2020		Result	WAVA	Distance
29 Mar	Wymondham 20		0.00	20mi
26 Jan	Bam Nuttall FREETHORPE TEN 2020 SB	1:45:52	52.39	10mi
2019		Result	WAVA	Distance
30 Jun	Humpty Dumpty 10k PB	1:03:08	52.91	6.2mi
24 Mar	Wymondham 20 SB	3:37:52	51.40	20mi
2017		Result	WAVA	Distance
29 Jan	Freethorpe 10 Mile SB	1:35:17	56.29	10mi
2016		Result	WAVA	Distance
9 Oct	Perkins Great Eastern Run SB	2:06:43	55.37	13.1mi
26 Jun	Humpty Dumpty 10k SB	59:28	54.56	10km
24 Apr	London Marathon PB	4:52:49	49.63	26.2mi
3 Apr	Wymondham 20 PB	3:29:00	51.89	20mi
31 Jan	Freethorpe ten SB	1:35:52	55.39	10mi
2014		Result	WAVA	Distance
2 Feb	Freethorpe 10 Mile SB	1:32:22	56.49	10mi
2013		Result	WAVA	Distance
24 Mar	Freethorpe 10M SB	1:38:20	52.64	10mi
2012		Result	WAVA	Distance
29 Jan	Reedham Ten - RCGP 1 PB	1:29:49	57.22	10mi
2011		Result	WAVA	Distance
27 Nov	Norwich Half Marathon PB	2:00:13	56.48	13.1mi
13 Mar	Larking Gowen City of Norwich Half Marathon	2:07:35	52.87	13.1mi
2009		Result	WAVA	Distance
29 Nov	Larking Gowen City of Norwich Half Marathon SB	2:16:18	49.19	13.1mi
20 May	great yarmouth promenade 5 race 3		0.00	5mi
6 May	great yarmouth promenade 5 race 2		0.00	5mi
22 Apr	great yarmouth promenade 5 race 1		0.00	5mi
15 Feb	Elgoods Great East Run PB	1:58:13	53.36	20km
1 Feb	Reedham Ten SB	1:35:58	52.60	10mi
2008		Result	WAVA	Distance
26 Oct	East Coast Run PB	58:47	52.33	10km
17 Feb	Great East Run SB	2:05:16	50.12	20km

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	9	10	1	23	89	40	86	4	11	0	0	0	272
2021	17	34	73	78	43	77	60	89	38	0	0	0	509
2021	47	23	12	13	0	0	0	0	15	0	0	0	111
2020	25	30	62	9	6	8	0	2	2	2	2	3	151
2020	54	55	39	37	52	44	42	44	26	7	52	60	513
2020	0	0	0	0	12	0	0	0	0	0	11	0	23
2019	0	0	0	0	0	0	0	0	0	0	0	1	1
2019	53	103	104	60	65	72	61	30	23	45	22	16	655
2019	0	0	0	7	0	6	0	0	0	0	0	0	13
2018	14	8	32	25	30	14	21	38	42	19	18	31	294
2018	0	0	0	0	0	25	6	0	0	0	0	0	31
2017	0	0	0	0	0	0	0	0	0	0	0	9	9
2017	36	23	47	24	32	4	38	34	25	23	64	37	385
2017	0	0	10	7	0	0	0	0	0	0	0	0	17
2016	0	0	0	0	5	0	0	0	10	0	0	0	15
2016	81	64	121	87	53	35	31	72	35	38	61	72	751
2015	19	25	38	21	6	0	0	16	0	17	66	53	262
2014	67	61	70	0	0	0	1	0	0	0	14	22	236
2013	36	31	56	43	25	0	39	35	15	39	22	20	360
2012	0	0	0	0	0	0	0	0	72	67	34	35	208

Tue 24th Aug Aug 24	Wed 25th Aug Aug 25	Thu 26th Aug Aug 26	Fri 27th Aug Aug 27	Sat 28th Aug Aug 28	Sun 29th Aug Aug 29	Mon 30th Aug Aug 30
-	4.3mi, 48:33 Run - Easy Split Summary === 1) 1m - 13:59(13:59/m) 146/163bpm [2040b/mi] 144cal 4.29/0mph 2) 1m - 11:11(11:11/m) 151/173bpm [1689b/mi] 126cal 5.36/0mph 3) 1m - 9:47(9:47/m) 165/174bpm [1615b/mi] 126cal 6.13/0mph 4) 1m - 10:08(10:08/m) 164/173bpm [1662b/mi] 128cal 5.92/0mph 5) 0.25m - 3:28(14:00/m) 163/180bpm [2283b/mi] 43cal 4.28/0mph Add a comment	-	3.2mi, 30:54 Run - Easy Split Summary === 1) 1m - 10:28(10:28/m) 146/164bpm [1529b/mi] 111cal 5.73/0mph 2) 1m - 9:17(9:17/m) 157/165bpm [1459b/mi] 108cal 6.46/0mph 3) 1m - 9:34(9:34/m) 163/172bpm [1560b/mi] 118cal 6.27/0mph 4) 0.17m - 1:34(9:09/m) 166/171bpm [1520b/mi] 20cal 6.55/0mph Add a comment	2.2mi, 22:34 Run - General Split Summary === 1) 1m - 10:15(10:15/m) 143/160bpm [1467b/mi] 108cal 5.85/0mph 2) 1m - 9:55(9:55/m) 155/167bpm [1536b/mi] 115cal 6.05/0mph 3) 0.24m - 2:24(10:03/m) 163/172bpm [1639b/mi] 30cal 5.97/0mph Add a comment	20.1mi, 3:57:09 Run - Long Run Split Summary === 1) 1m - 10:09(10:09/m) 147/159bpm [1492b/mi] 111cal 5.91/0mph 2) 1m - 10:16(10:16/m) 160/170bpm [1644b/mi] 124cal 5.84/0mph 3) 1m - 10:14(10:14/m) 165/174bpm [1687b/mi] 131cal 5.87/0mph 4) 1m - 10:24(10:24/m) 163/172bpm [1694b/mi] 128cal 5.77/0mph 5) 1m - 10:17(10:17/m) 166/176bpm [1706b/mi] 132cal 5.84/0mph 6) 1m - 10:22(10:22/m) 165/172bpm [1710b/mi] 132cal 5.79/0mph 7) 1m - 10:21(10:21/m) 163/168bpm [1686b/mi] 127cal 5.8/0mph 8) 1m - 10:53(10:53/m) 159/166bpm [1730b/mi] 128cal 5.51/0mph 9) 1m - 10:24(10:24/m) 159/165bpm [1653b/mi] 122cal 5.77/0mph 10) 1m - 11:14(11:14/m) 163/169bpm [1830b/mi] 137cal 5.34/0mph 11) 1m - 10:43(10:43/m) 165/177bpm [1768b/mi] 134cal 5.6/0mph 12) 1m - 11:20(11:20/m) 167/173bpm [1894b/mi] 143cal 5.29/0mph 13) 1m - 11:22(11:22/m) 168/177bpm [1911b/mi] 143cal 5.27/0mph 14) 1m - 11:45(11:45/m) 165/171bpm [1938b/mi] 143cal 5.11/0mph 15) 1m - 13:46(13:46/m) 161/172bpm [2218b/mi] 155cal 4.36/0mph 16) 1m - 13:40(13:40/m) 161/181bpm [2200b/mi] 149cal 4.39/0mph 17) 1m - 15:01(15:01/m) 153/177bpm [2296b/mi] 143cal 4/0mph 18) 1m - 14:38(14:38/m) 159/175bpm [2326b/mi] 154cal 4.1/0mph 19) 1m - 15:17(15:17/m) 159/186bpm [2429b/mi] 165cal 3.93/0mph 20) 1m - 13:46(13:46/m) 159/176bpm [2188b/mi] 142cal 4.36/0mph 21) 0.1m - 1:19(13:31/m) 161/166bpm [2175b/mi] 14cal 4.44/0mph Add a comment	-
Tue 31st Aug Aug 31	Wed 1st Sep Sep 1	Thu 2nd Sep Sep 2	Fri 3rd Sep Sep 3	Sat 4th Sep Sep 4	Sun 5th Sep Sep 5	Mon 6th Sep Sep 6
2.1mi, 20:37 Run - General Split Summary === 1) 1m - 9:05(9:05/m) 142/160bpm [1290b/mi] 92cal 6.6/0mph 2) 1m - 10:09(10:09/m) 149/178bpm [1513b/mi] 108cal 5.91/0mph 3) 0.11m - 1:23(12:27/m) 155/157bpm [1929b/mi] 15cal 4.82/0mph Add a comment 0mi, 5 Run - General Split Summary === 1) 0.01m - 5(6:26/m) 113/126bpm [727b/mi] 9.33/0mph Add a comment	-	-	-	3.6mi, 34:09 Run - Fartleks Split Summary === 1) 1m - 9:35(9:35/m) 134/153bpm [1283b/mi] 94cal 6.26/0mph 2) 1m - 9:37(9:37/m) 159/176bpm [1530b/mi] 115cal 6.23/0mph 3) 1m - 9:31(9:31/m) 159/184bpm [1514b/mi] 113cal 6.3/0mph 4) 0.6m - 5:25(9:04/m) 169/188bpm [1532b/mi] 70cal 6.62/0mph Add a comment	12.3mi, 2:10:09 Run - Long Run Split Summary === 1) 1m - 10:22(10:22/m) 144/162bpm [1493b/mi] 113cal 5.79/0mph 2) 1m - 10:18(10:18/m) 159/173bpm [1638b/mi] 125cal 5.82/0mph 3) 1m - 10:04(10:04/m) 166/172bpm [1670b/mi] 131cal 5.96/0mph 4) 1m - 10:14(10:14/m) 165/183bpm [1688b/mi] 132cal 5.87/0mph 5) 1m - 10:31(10:31/m) 161/169bpm [1693b/mi] 130cal 5.71/0mph 6) 1m - 10:02(10:02/m) 161/172bpm [1616b/mi] 123cal 5.97/0mph 7) 1m - 10:09(10:09/m) 162/168bpm [1644b/mi] 125cal 5.91/0mph 8) 1m - 10:52(10:52/m) 159/170bpm [1727b/mi] 127cal 5.53/0mph 9) 1m - 10:40(10:40/m) 163/173bpm [1738b/mi] 133cal 5.63/0mph 10) 1m - 11:00(11:00/m) 162/173bpm [1781b/mi] 136cal 5.46/0mph 11) 1m - 11:06(11:06/m) 161/175bpm [1786b/mi] 134cal 5.41/0mph 12) 1m - 11:41(11:41/m) 164/185bpm [1915b/mi] 146cal 5.14/0mph 13) 0.31m - 3:13(10:16/m) 163/168bpm [1673b/mi] 39cal 5.85/0mph Add a comment	-
Tue 7th Sep Sep 7	Wed 8th Sep Sep 8	Thu 9th Sep Sep 9	Fri 10th Sep Sep 10	Sat 11th Sep Sep 11	Sun 12th Sep Sep 12	Mon 13th Sep Sep 13
-	-	-	-	11.1mi, 3:29:40 Walk - General Split Summary === 1) 1m - 18:27(18:27/m) 112/147bpm [2067b/mi] 118cal 59/76rpm 3.25/0mph 2) 1m - 17:44(17:44/m) 109/121bpm [1933b/mi] 116cal 59/78rpm 3.38/0mph 3) 1m - 18:33(18:33/m) 93/124bpm [1725b/mi] 116cal 59/63rpm 3.23/0mph 4) 1m - 17:16(17:16/m) 94/111bpm [1623b/mi] 115cal 59/62rpm 3.48/0mph 5) 1m - 17:34(17:34/m) 93/118bpm [1633b/mi] 114cal 58/62rpm 3.42/0mph 6) 1m - 17:42(17:42/m) 106/118bpm [1876b/mi] 113cal 58/121rpm 3.39/0mph 7) 1m - 21:24(21:24/m) 91/115bpm [1947b/mi] 123cal 58/63rpm 2.8/0mph 8) 1m - 17:15(17:15/m) 96/122bpm [1656b/mi] 116cal 59/62rpm 3.48/0mph 9) 1m - 18:51(18:51/m) 98/116bpm [1847b/mi] 119cal 59/71rpm 3.18/0mph 10) 1m - 22:47(22:47/m) 104/131bpm [2370b/mi] 124cal 58/63rpm 2.63/0mph 11) 1m - 20:05(20:05/m) 105/117bpm [2109b/mi] 117cal 58/79rpm 2.99/0mph 12) 0.09m - 2:02(23:24/m) 104/108bpm [2434b/mi] 13cal 59/59rpm 2.56/0mph Add a comment	6.2mi, 46:38 Bike - General Split Summary === 1) 5m - 39:25(7:53/m) 110/148bpm [867b/mi] 246cal 7.61/0mph 2) 1.15m - 7:13(6:15/m) 119/129bpm [743b/mi] 53cal 9.61/0mph Add a comment	-
Tue 14th Sep Sep 14	Wed 15th Sep Sep 15	Thu 16th Sep Sep 16	Fri 17th Sep Sep 17	Sat 18th Sep Sep 18	Sun 19th Sep Sep 19	Mon 20th Sep Sep 20
0.7mi, 6:32 Run - General Split Summary === 1) 0.66m - 6:32(9:55/m) 157/165bpm [1558b/mi] 77cal 6.05/0mph Add a comment 3.4mi, 37:10 Run - Hill Work Split Summary === 1) 1m - 10:44(10:44/m) 129/148bpm [1384b/mi] 98cal 5.59/0mph 2) 1m - 11:00(11:00/m) 140/170bpm [1539b/mi] 111cal 5.46/0mph 3) 1m - 11:02(11:02/m) 156/169bpm [1721b/mi] 125cal 5.44/0mph 4) 0.43m - 4:25(10:11/m) 163/175bpm [1661b/mi] 53cal 5.89/0mph Add a comment	-	5.1mi, 54:58 Run - Tempo Split Summary === 1) 1m - 11:46(11:46/m) 150/164bpm [1766b/mi] 127cal 5.1/0mph 2) 1m - 11:39(11:39/m) 160/171bpm [1864b/mi] 138cal 5.15/0mph 3) 1m - 11:19(11:19/m) 158/170bpm [1789b/mi] 130cal 5.3/0mph 4) 1m - 10:19(10:19/m) 162/167bpm [1672b/mi] 126cal 5.82/0mph 5) 1m - 9:27(9:27/m) 167/177bpm [1577b/mi] 124cal 6.35/0mph 6) 0.05m - 28(8:40/m) 166/167bpm [1438b/mi] 5cal 6.93/0mph Add a comment	-	4.6mi, 44:10 Run - Fartleks Split Summary === 1) 1m - 9:53(9:53/m) 151/168bpm [1491b/mi] 107cal 6.08/0mph 2) 1m - 9:17(9:17/m) 160/167bpm [1486b/mi] 110cal 6.46/0mph 3) 1m - 9:34(9:34/m) 161/176bpm [1541b/mi] 113cal 6.27/0mph 4) 1m - 9:27(9:27/m) 165/175bpm [1559b/mi] 116cal 6.35/0mph 5) 0.61m - 5:59(9:49/m) 161/168bpm [1581b/mi] 71cal 6.11/0mph Add a comment	9.1mi, 55:18 Bike - General Split Summary === 1) 5m - 29:46(5:57/m) 121/145bpm [720b/mi] 226cal 10.08/0mph 2) 4.1m - 25:32(6:13/m) 104/136bpm [647b/mi] 109cal 9.64/0mph Add a comment 8.5mi, 1:28:59 Run - Long Run Split Summary === 1) 1m - 10:39(10:39/m) 142/152bpm [1512b/mi] 112cal 5.64/0mph 2) 1m - 10:34(10:34/m) 154/171bpm [1628b/mi] 120cal 5.68/0mph 3) 1m - 10:18(10:18/m) 164/175bpm [1688b/mi] 130cal 5.83/0mph 4) 1m - 10:14(10:14/m) 167/176bpm [1710b/mi] 132cal 5.86/0mph 5) 1m - 10:36(10:36/m) 163/184bpm [1728b/mi] 130cal 5.66/0mph 6) 1m - 10:20(10:20/m) 166/187bpm [1715b/mi] 131cal 5.8/0mph 7) 1m - 10:21(10:21/m) 169/182bpm [1749b/mi] 135cal 5.8/0mph 8) 1m - 10:45(10:45/m) 167/179bpm [1795b/mi] 136cal 5.58/0mph 9) 0.51m - 5:12(10:06/m) 165/171bpm [1667b/mi] 65cal 5.94/0mph Add a comment	-

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