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Recent Training
14th Apr	Race	6.2	1:02:03
12th Apr	Walking	3.5	1:00:45
12th Apr	Easy	3.1	33:21
11th Apr	Walking	3.3	1:14:28
11th Apr	General	1.2	8:08

12 Month Benchmarks	Run	Bike
Mile	9:30	3:09
5k	30:50	15:10
5mi	49:47	25:49
10k	1:04:29	33:20

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Buddies (3)

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+ 99 others

Best Times
Best WAVA

Dist	Races	PB	2009	2010	2011	2012	2013	2014	2015	2016	2017	2020	2021
5km	4	30:43 9:53/mi		31:01		30:43						31:37
5mi	5	48:25 9:41/mi						49:30	48:25		50:32
6mi	2	1:01:19 10:13/mi							1:01:19
10km	11	1:00:58 9:49/mi	1:10:01			1:01:19		1:04:11	1:00:58		1:05:17	1:07:55	1:01:56
10mi	2	1:40:22 10:02/mi						1:40:22	1:43:27
13.1mi	10	2:09:17 9:52/mi				2:22:18	2:19:00	2:14:13	2:09:17	2:14:58	2:29:20
20mi	2	3:44:03 11:12/mi				3:47:46				3:44:03
26.2mi	3	4:52:09 11:09/mi			5:11:07	4:56:00				4:52:09

2021		Result	WAVA	Distance
14 Apr	RunThrough Chase The Sun Olympic Park 5k & 10k	1:01:56	74.89	10km
2020		Result	WAVA	Distance
27 Dec	Hatfield 5 CANCELLED		0.00	5mi
13 Dec	Remembrance Run Essex	31:37	67.71	5km
13 Sep	St Clare 10k	1:07:55	67.21	10km
2017		Result	WAVA	Distance
15 Oct	Amsterdam Half Marathon	2:29:20	63.25	13.1mi
28 Jun	MWRRL Stevenage	1:05:43	66.32	10km
29 May	Hatfield Broad Oak 10K Road Race	1:05:30	66.54	10km
24 May	Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	1:05:17	66.76	10km
2 Apr	Braintree 5	50:32	68.01	5mi
2016		Result	WAVA	Distance
24 Apr	London Marathon	4:52:09	66.92	26.2mi
3 Apr	Oakley 20	3:44:03	64.59	20mi
13 Mar	Silverstone Half Marathon	2:14:58	68.93	13.1mi
3 Jan	Saffron Walden - 'East Herts and West Essex' XC	52:09	57.48	7.12km
2015		Result	WAVA	Distance
8 Nov	Stebbing 10	1:43:27	67.07	10mi
18 Oct	Wix 5	48:25	68.97	5mi
1 Aug	Orion Harriers Forest Five race 3	52:21	63.79	5mi
5 Jul	BNY Mellon Brentwood & Essex Championship 10K	1:00:58	69.39	10km
27 May	Mid-Week Road Race Series Div 2 [Chingford]	1:01:19	66.62	6mi
12 May	Mid-week Road Race Series Div 2 [Stevenage]	1:01:33	68.73	10km
8 Feb	Great Bentley Half Marathon	2:09:17	70.90	13.1mi
2014		Result	WAVA	Distance
16 Nov	Ware - 'East Herts and West Essex' XC	1:00:53	53.76	4.97mi
9 Nov	Stebbing 10	1:40:22	68.12	10mi
5 Oct	Bournemouth Half Marathon	2:14:13	67.30	13.1mi
13 Jul	Felsted 10k	1:04:41	64.46	10km
11 Jul	Springfield Striders Friday Night 5	49:30	66.52	5mi
15 Jun	Great Easton 5m (Essex champs)	50:28	65.25	5mi
26 May	Hatfield Broad Oak 10K	1:04:11	64.96	10km
2 Mar	Silverstone Half Marathon	2:23:16	63.05	13.1mi
2013		Result	WAVA	Distance
6 Oct	Bournemouth Half Marathon	2:19:00	64.05	13.1mi
29 May	Mid-week Road Race League [Chingford] - Div 2/Race 2	1:03:16	62.73	6mi
3 Mar	Silverstone Half Marathon	2:20:39	63.30	13.1mi
2012		Result	WAVA	Distance
21 Oct	Tui Palma De Mallorca Half Marathon	2:26:02	60.11	13.1mi
27 May	Edinburgh Half Marathon	2:22:18	61.68	13.1mi
15 May	Mid Week Road Race League - Div 1 - Stevenage	1:01:19	66.09	10km
8 May	Harlow Ladies 5K Series (Race 1 of 3)	30:43	62.65	5km
22 Apr	London Marathon	4:56:00	62.11	26.2mi
11 Mar	Silverstone Half Marathon	2:22:28	61.61	13.1mi
4 Mar	Essex 20 (Incorporating Essex champs)	3:47:46	59.85	20mi
2011		Result	WAVA	Distance
17 Apr	London Marathon	5:11:07	58.22	26.2mi
2010		Result	WAVA	Distance
18 May	Harlow Ladies 5K Series (Race 2 of 3)	31:22	59.83	5km
4 May	Harlow Ladies 5K Series (Race 1 of 3)	31:01	60.50	5km
2009		Result	WAVA	Distance
12 Jul	Felsted 10k	1:10:01	55.54	10km

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	79	77	77	35	0	0	0	0	0	0	0	0	267
2021	0	0	0	1	0	0	0	0	0	0	0	0	1
2020	9	14	34	48	60	68	66	63	67	60	69	72	631
2020	0	0	0	7	39	12	0	81	46	20	0	0	205
2019	24	27	33	14	0	0	0	4	5	7	0	6	120
2019	6	0	0	0	0	0	0	0	0	0	0	0	6
2018	65	60	50	57	55	48	44	36	31	23	49	14	531
2017	58	34	38	55	59	62	68	62	86	64	42	60	688
2016	0	0.4	0	0	0	0	0	0	0	0	0	0	0.4
2016	93	103	121	108	46	67	22	29	35	28	10	42	705
2016	18	0	0	0	0	0	7	0	0	0	0	0	26
2015	86	64	80	80	75	44	56	83	70	80	61	80	859
2015	0	0	0	5	12	17	12	19	0	0	0	0	65
2014	85	38	58	53	50	76	66	50	57	72	86	73	762
2014	0	0	0	12	0	0	10	0	0	0	0	0	22
2013	0	0	15	42	72	76	83	89	80	65	98	40	661
2013	0	0	0	0	0	0	10	0	0	0	0	0	10
2012	0	0	0	26	0	0	0	0	0	0	0	0	26
2011	57	85	77	71	13	25	63	30	40	39	37	0	536
2010	0	0	0	0	0	0	0	0	0	0	0	72	72
2009	0	0	0	0	0	0	6	0	0	0	0	0	6

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
-	7.3mi, 2:28:04 Cross-Training - Walking Split Summary === 1) 1m - 18:38(18:38/m) 94/118bpm 87cal 32/76rpm 2) 1m - 19:38(19:38/m) 101/133bpm 87cal 44/72rpm 3) 1m - 23:41(23:41/m) 112/135bpm 116cal 42/68rpm 4) 1m - 20:47(20:47/m) 110/135bpm 88cal 26/92rpm 5) 1m - 20:13(20:13/m) 98/137bpm 83cal 40/69rpm 6) 1m - 20:39(20:39/m) 90/109bpm 85cal 39/71rpm 7) 1m - 18:44(18:44/m) 103/129bpm 77cal 47/71rpm 8) 0.31m - 5:45(18:15/m) 125/135bpm 29cal 62/67rpm Add a comment	4.3mi, 50:36 Running - Easy Split Summary Joanne river run === 1) 1m - 11:50(11:50/m) 129/152bpm 82cal 2) 1m - 12:04(12:04/m) 130/151bpm 84cal 3) 1m - 12:07(12:07/m) 126/145bpm 81cal 4) 1m - 11:34(11:34/m) 128/132bpm 76cal 5) 0.26m - 3:02(11:38/m) 132/135bpm 21cal Add a comment	-	-	3.4mi, 37:21 Running - General Split Summary === 1) 1m - 11:02(11:02/m) 137/151bpm 82cal 2) 1m - 11:14(11:14/m) 146/165bpm 90cal 3) 1m - 10:55(10:55/m) 144/157bpm 87cal 4) 0.4m - 4:10(10:28/m) 141/152bpm 31cal Add a comment	5.3mi, 1:00:56 Running - General Split Summary === 1) 1m - 12:04(12:04/m) 152/178bpm 96cal 2) 1m - 11:44(11:44/m) 172/190bpm 96cal 3) 1m - 11:05(11:05/m) 172/182bpm 91cal 4) 1m - 11:33(11:33/m) 165/180bpm 96cal 5) 1m - 11:16(11:16/m) 136/157bpm 80cal 6) 0.3m - 3:14(10:47/m) 137/142bpm 23cal 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
-	5mi, 55:11 Running - General Split Summary === 1) 1m - 10:50(10:50/m) 153/187bpm 85cal 2) 1m - 11:23(11:23/m) 174/187bpm 95cal 3) 1m - 11:10(11:10/m) 146/173bpm 88cal 4) 1m - 10:49(10:49/m) 139/148bpm 78cal 5) 1m - 10:54(10:54/m) 138/149bpm 79cal 6) 0.01m - 4(10:01/m) 144/144bpm Add a comment	-	3.5mi, 37:06 Running - General Split Summary === 1) 0.42m - 5:00(11:47/m) 122/144bpm 32cal 2) 0.61m - 6:00(9:50/m) 143/160bpm 47cal 3) 0.07m - 1:00(15:22/m) 135/147bpm 6cal 4) 0.5m - 5:00(10:01/m) 142/168bpm 37cal 5) 0.06m - 1:00(15:58/m) 142/149bpm 7cal 6) 0.4m - 4:00(9:54/m) 141/149bpm 30cal 7) 0.07m - 1:00(15:02/m) 138/145bpm 6cal 8) 0.31m - 3:00(9:47/m) 142/148bpm 22cal 9) 0.07m - 1:00(15:04/m) 140/148bpm 6cal 10) 0.21m - 2:00(9:26/m) 141/148bpm 14cal 11) 0.06m - 1:00(16:42/m) 140/149bpm 7cal 12) 0.11m - 1:00(8:51/m) 138/148bpm 7cal 13) 0.06m - 1:00(15:34/m) 142/149bpm 7cal 14) 0.48m - 5:00(10:21/m) 142/146bpm 38cal 15) 0.01m - 6(11:08/m) 144/145bpm Add a comment	4.5mi, 49:06 Running - Easy Split Summary === 1) 0m - 48:55(0/m) 164/192bpm 404cal 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
6.2mi, 1:05:17 Running - General Split Summary === 1) 1m - 11:14(11:14/m) 145/164bpm 91cal 2) 1m - 10:55(10:55/m) 155/171bpm 93cal 3) 1m - 10:21(10:21/m) 157/165bpm 86cal 4) 1m - 10:26(10:26/m) 156/165bpm 90cal 5) 1m - 9:53(9:53/m) 155/164bpm 85cal 6) 1m - 10:08(10:08/m) 153/164bpm 85cal 7) 0.23m - 2:20(10:12/m) 150/163bpm 19cal Add a comment	1.6mi, 52:15 Cross-Training - Walking Split Summary === 1) 1m - 36:04(36:04/m) 87/113bpm 115cal 14/71rpm 2) 0.55m - 16:10(29:22/m) 89/105bpm 52cal 11/67rpm Add a comment	3.2mi, 35:17 Running - Track Session Split Summary 4 x 6 mins with 2 mins rr === 1) 0.74m - 8:15(11:06/m) 125/148bpm 52cal 2) 0.6m - 6:00(9:59/m) 144/158bpm 47cal 3) 0.13m - 2:01(15:19/m) 141/152bpm 14cal 4) 0.61m - 6:01(9:55/m) 148/161bpm 49cal 5) 0.13m - 2:01(15:22/m) 141/152bpm 13cal 6) 0.61m - 6:06(9:56/m) 156/173bpm 51cal 7) 0.42m - 4:53(11:45/m) 148/156bpm 40cal Add a comment	5.3mi, 1:59:07 Cross-Training - Walking Split Summary === 1) 1m - 20:46(20:46/m) 93/120bpm 79cal 25/67rpm 2) 1m - 21:33(21:33/m) 116/128bpm 105cal 26/66rpm 3) 1m - 26:52(26:52/m) 92/124bpm 95cal 22/66rpm 4) 1m - 20:03(20:03/m) 117/146bpm 90cal 30/70rpm 5) 1m - 20:10(20:10/m) 125/140bpm 107cal 27/70rpm 6) 0.31m - 9:44(31:24/m) 124/140bpm 49cal 12/69rpm Add a comment	-	3.6mi, 1:04:18 Cross-Training - Walking Split Summary === 1) 1m - 17:35(17:35/m) 112/130bpm 84cal 43/69rpm 2) 1m - 18:41(18:41/m) 102/131bpm 81cal 38/122rpm 3) 1m - 18:10(18:10/m) 108/128bpm 75cal 44/70rpm 4) 0.58m - 9:53(17:05/m) 110/132bpm 45cal 59/74rpm Add a comment	7.3mi, 1:17:54 Running - Medium Long Run Split Summary Sainsbury’s loop === 1) 1m - 11:18(11:18/m) 126/148bpm 80cal 2) 1m - 10:42(10:42/m) 150/162bpm 87cal 3) 1m - 11:08(11:08/m) 149/167bpm 89cal 4) 1m - 10:50(10:50/m) 154/169bpm 91cal 5) 1m - 10:53(10:53/m) 152/162bpm 90cal 6) 1m - 10:36(10:36/m) 149/160bpm 86cal 7) 1m - 9:58(9:58/m) 146/158bpm 79cal 8) 0.27m - 2:29(9:09/m) 148/156bpm 20cal 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
3.3mi, 1:14:28 Cross-Training - Walking Split Summary === 1) 1m - 18:01(18:01/m) 119/134bpm 96cal 23/68rpm 2) 1m - 29:46(29:46/m) 112/137bpm 121cal 13/77rpm 3) 1m - 20:18(20:18/m) 126/135bpm 110cal 25/113rpm 4) 0.28m - 6:23(22:59/m) 111/138bpm 27cal 13/68rpm Add a comment 1.2mi, 8:08 Cycling - General Split Summary === 1) 1m - 6:23(6:23/m) 118/140bpm 36cal 24/105rpm 2) 0.23m - 1:45(7:33/m) 116/125bpm 10cal Add a comment 0.9mi, 15:52 Cross-Training - Walking Split Summary === 1) 0.89m - 15:52(17:47/m) 126/153bpm 97cal 24/75rpm Add a comment 4.3mi, 49:09 Running - General Split Summary === 1) 1m - 11:48(11:48/m) 151/166bpm 95cal 2) 1m - 11:19(11:19/m) 171/180bpm 96cal 3) 1m - 11:44(11:44/m) 178/192bpm 94cal 4) 1m - 11:33(11:33/m) 180/190bpm 94cal 5) 0.25m - 2:46(11:00/m) 175/183bpm 22cal Add a comment	3.5mi, 1:00:45 Cross-Training - Walking Split Summary === 1) 1m - 17:37(17:37/m) 95/126bpm 73cal 37/91rpm 2) 1m - 17:18(17:18/m) 83/92bpm 72cal 46/69rpm 3) 1m - 17:12(17:12/m) 97/113bpm 74cal 48/73rpm 4) 0.47m - 8:37(18:31/m) 97/131bpm 39cal 56/71rpm Add a comment 3.1mi, 33:21 Running - Easy Split Summary === 1) 1m - 10:57(10:57/m) 152/167bpm 88cal 2) 1m - 11:03(11:03/m) 160/176bpm 89cal 3) 1m - 10:50(10:50/m) 163/175bpm 89cal 4) 0.06m - 32(9:39/m) 157/158bpm 4cal Add a comment	-	6.2mi, 1:02:03 Running - Race Split Summary Chase The Sun 10k with LL === 1) 1m - 9:47(9:47/m) 138/156bpm 73cal 2) 1m - 9:54(9:54/m) 144/160bpm 78cal 3) 1m - 10:09(10:09/m) 153/165bpm 86cal 4) 1m - 10:03(10:03/m) 150/158bpm 85cal 5) 1m - 10:02(10:02/m) 148/163bpm 82cal 6) 1m - 10:07(10:07/m) 151/159bpm 85cal 7) 0.2m - 2:00(10:11/m) 147/152bpm 16cal Add a comment	-	-	-

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