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M45 Greater London

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Describe your ideal run, ride or swim. A rolling, summer run through woods and coutryside

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Recent Training
16th Mar	General	4.6mi	38:19
12th Mar	Race	13.2mi	1:57:11
Feb 2023	General	7.2mi	1:01:52
Feb 2023	General	5.5mi	48:40
Feb 2023	Long Run	15.5mi	2:15:52

12 Month Benchmarks	Run
Mile	6:52
5k	23:21
5mi	40:16
10k	50:26
10mi	1:24:52
Half	1:54:20

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2023 Targets	Set your targets
Run 1200

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
1mi	2	6:02 6:02/mi	66.10									6:02 65.51		6:04 66.10
5km	35	21:25 6:54/mi	64.65					22:53 57.06	21:49 60.25	22:07 59.86		21:25 62.27	22:58 58.92	21:36 63.11		21:40 63.87	21:34 64.65
5mi	12	35:27 7:05/mi	61.81					35:45 59.56	39:36 54.02		35:27 61.06	36:49 59.22		39:29 56.07	37:27 59.57	37:02 60.72	36:40 61.81
10km	15	42:44 6:53/mi	65.26	48:30 54.45	45:46 57.77	44:14 59.77	42:44 61.98			1:31:49 29.13	1:09:09 38.87			45:11 61.11	54:46 50.82		43:20 65.26
10mi	3	1:12:14 7:13/mi	60.80		1:21:34 53.64	1:12:59 59.98	1:12:14 60.80
13.1mi	20	1:34:10 7:11/mi	61.58	1:47:51 53.76	1:35:57 60.43	1:34:10 61.58	2:18:55 41.86	1:38:36 58.97	1:36:49 60.42	1:48:03 54.14	1:36:33 61.15	1:41:56 57.92		1:47:02 55.86					1:50:38 56.75
13.1mi	1	1:37:53 7:28/mi	63.13														1:37:53 63.13
14mi	1	2:22:20 10:10/mi	43.66				2:22:20 43.66
15mi	6	2:07:34 8:30/mi	55.74				2:07:34 52.67	2:15:38 49.62	2:19:28 48.38	2:12:27 51.12	2:13:29 50.94							2:08:14 55.74
30km	1	2:48:26 9:02/mi	50.45					2:48:26 50.45
26.2mi	2	3:25:55 7:52/mi	59.11			3:25:55 59.11					3:57:49 52.05

2021		Result	WAVA	Distance
12 Sep	Havering Half Marathon SB	1:50:38	56.75	13.1mi
2020		Result	WAVA	Distance
15 Mar	Brentwood Half Marathon		0.00	13.1mi
19 Jan	Benfleet 15 SB	2:08:14	55.74	15mi
2019		Result	WAVA	Distance
20 Oct	Leigh-on-Sea Striders 10k SB	43:20	65.26	10km
6 Oct	Havering Half Marathon PB	1:37:53	63.13	13.11mi
26 Aug	Barking Park August Bank Holiday 5K SB	21:34	64.65	5km
3 Aug	Orion Harriers Forest Five race 3 SB	36:40	61.81	5mi
31 Jul	Harold Wood Running Club 5k	21:56	63.57	5km
30 Jun	Horndon-on-the-hill 10k Road race	48:19	58.53	10km
2018		Result	WAVA	Distance
7 Oct	Harold Wood Charity Run SB	37:02	60.72	5mi
30 Sep	East London Runners Valentines Park Charity 5k		0.00	5km
27 Aug	Barking Park 5K SB	21:40	63.87	5km
1 Aug	Harold Wood Running Club 5k	23:26	59.05	5km
18 Jul	Newman Hilly 5 (Ilford AC)	38:56	57.75	5mi
12 Jun	Havering '90 Joggers Midweek 5	37:27	60.04	5mi
30 May	Dagenham 5	40:04	56.12	5mi
2017		Result	WAVA	Distance
2 Jul	Great Newham London Run SB	54:46	50.82	10km
6 Jun	Havering 90's Midweek 5 SB	37:27	59.57	5mi
2016		Result	WAVA	Distance
3 Dec	Harrow Lodge parkrun	22:02	61.87	5km
26 Nov	Harrow Lodge parkrun	23:16	58.59	5km
22 Oct	Harrow Lodge parkrun	22:26	60.77	5km
15 Oct	Harrow Lodge parkrun	22:19	61.09	5km
1 Oct	Harrow Lodge parkrun	22:41	60.10	5km
24 Sep	Harrow Lodge parkrun	22:09	61.55	5km
27 Aug	Raphael parkrun SB	21:36	63.11	5km
20 Aug	Harrow Lodge parkrun	22:26	60.77	5km
30 Jul	Harrow Lodge parkrun	22:29	60.63	5km
23 Jul	Harrow Lodge parkrun	24:34	55.49	5km
17 Jul	Great Newham London Run	46:52	58.92	10km
9 Jul	Harrow Lodge parkrun	22:55	59.49	5km
2 Jul	Queen Elizabeth Olympic Park 10km SB	45:11	61.11	10km
25 Jun	Harrow Lodge parkrun	23:15	58.63	5km
19 Jun	City of London Mile SB	6:04	66.10	1mi
11 Jun	Endure24 - 5M lap		0.00	5mi
11 Jun	Endure24 - lap 1 SB	39:29	56.07	5mi
5 Jun	Regents Park Summer 10k Series	46:55	58.85	10km
21 May	Raphael parkrun	22:26	60.77	5km
14 May	Harrow Lodge parkrun	23:09	58.89	5km
7 May	Harrow Lodge parkrun	23:00	59.27	5km
30 Apr	Harrow Lodge parkrun	23:24	58.26	5km
23 Apr	Finsbury parkrun	22:57	59.40	5km
16 Apr	Harrow Lodge parkrun	24:26	55.38	5km
3 Apr	Reading Half Marathon SB	1:47:02	55.86	13.1mi
26 Mar	Brighton & Hove parkrun	24:25	55.42	5km
20 Mar	Brentwood Half Marathon	1:57:19	50.97	13.1mi
2015		Result	WAVA	Distance
28 Nov	Brentwood parkrun	26:30	51.06	5km
13 Aug	Dinton Summer Series (10k)		0.00	10km
27 Jun	Hampstead Heath parkrun	24:39	54.90	5km
20 Jun	Raphael parkrun SB	22:58	58.92	5km
13 Jun	Endure24		0.00	5mi
30 May	Harrow Lodge parkrun	23:00	58.83	5km
16 May	Harrow Lodge parkrun	23:56	56.54	5km
25 Apr	Harrow Lodge parkrun	24:38	54.93	5km
22 Mar	Brentwood Half Marathon		0.00	13.1mi
2014		Result	WAVA	Distance
20 Jul	The National Lottery Newham London Anniversary Run SB	36:49	59.22	5mi
22 Jun	City Of London Mile PB	6:02	65.51	1mi
26 Apr	Harrow Lodge Parkrun	21:57	61.20	5km
23 Mar	Brentwood Half Marathon	1:44:12	56.66	13.1mi
8 Mar	Chelmsford Central Parkrun PB	21:25	62.27	5km
2 Mar	Reading Half Marathon SB	1:41:56	57.92	13.1mi
19 Jan	Benfleet 15		0.00	15mi
2013		Result	WAVA	Distance
20 Oct	TUI Marathon Palma de Mallorca SB	3:57:49	52.05	26.2mi
21 Jul	Olympic Park Anniversary Run PB	35:27	61.06	5mi
9 Jun	Southend Half Marathon SB	1:36:33	61.15	13.1mi
24 Mar	Brentwood Half Marathon	1:39:33	59.00	13.1mi
20 Jan	Benfleet 15 Classic SB	2:13:29	50.94	15mi
1 Jan	The Knacker Cracker 10K SB	1:09:09	38.87	10km
2012		Result	WAVA	Distance
11 Aug	Barking Parkrun SB	22:07	59.86	5km
4 Aug	Leeds parkrun	25:10	52.61	5km
25 Mar	Brentwood Half Marathon SB	1:48:03	54.14	13.1mi
22 Jan	Benfleet 15 SB	2:12:27	51.12	15mi
1 Jan	The Knacker Cracker 10K SB	1:31:49	29.13	10km
2011		Result	WAVA	Distance
22 Oct	Beachy Head Marathon		0.00	26.2mi
10 Sep	One2go Lee Valley Trail Marathon		0.00	26.2mi
3 Jul	Tottenham Marshes 5	35:41	59.95	5mi
18 Jun	Hampstead Heath parkrun SB	21:49	60.25	5km
12 Jun	Southend Half Marathon SB	1:36:49	60.42	13.1mi
8 May	Bluebell 5 SB	39:36	54.02	5mi
1 May	Three Forts Half Marathon	1:53:08	51.71	13.1mi
23 Jan	Benfleet 15 SB	2:19:28	48.38	15mi
1 Jan	The Knacker Cracker 10K		0.00	10km
2010		Result	WAVA	Distance
19 Sep	Great North Run	1:43:12	56.49	13.1mi
11 Jul	Tottenham Marshes 5 SB	35:45	59.56	5mi
4 Jul	Burn Valley Run	1:46:37	54.68	13.1mi
20 Jun	North Downs Run PB	2:48:26	50.45	30km
29 May	Finsbury Parkrun SB	22:53	57.06	5km
13 Mar	Sparks Half Marathon SB	1:38:36	58.97	13.1mi
24 Jan	Benfleet 15 SB	2:15:38	49.62	15mi
1 Jan	New Year Box Hill Knacker Cracker 10k	1:09:23	38.27	10km
2009		Result	WAVA	Distance
12 Jul	Northumberland Coastal Run PB	2:22:20	43.66	14mi
20 Jun	Trionium Midsummer Munro SB	2:18:55	41.86	13.1mi
19 Apr	Thames Towpath 10 PB	1:12:14	60.80	10mi
1 Mar	Mornington Chasers Winter 10k Series - March PB	42:44	61.98	10km
1 Feb	Mornington Chasers Winter 10k Series - February	42:49	61.86	10km
25 Jan	Benfleet 15 PB	2:07:34	52.67	15mi
1 Jan	Box Hill Knacker Cracker	1:04:35	41.01	10km
2008		Result	WAVA	Distance
5 Oct	Great North Run	1:42:51	56.44	13.1mi
27 Apr	Lochaber Marathon PB	3:25:55	59.11	26.2mi
6 Apr	Thames Towpath 10 SB	1:12:59	59.98	10mi
9 Mar	Brentwood Half Marathon	1:42:26	56.61	13.1mi
2 Mar	Reading Half Marathon PB	1:34:10	61.58	13.1mi
1 Jan	Serpentine New Years Day 10k SB	44:14	59.77	10km
2007		Result	WAVA	Distance
30 Sep	Great North Run SB	1:35:57	60.43	13.1mi
29 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:41:53	56.91	13.1mi
15 Jul	BUPA Great Capital Run SB	45:46	57.77	10km
15 Apr	Thames Towpath 10 SB	1:21:34	53.64	10mi
2006		Result	WAVA	Distance
1 Oct	Great North Run SB	1:47:51	53.76	13.1mi
11 Jun	BUPA Capital FM 10k SB	48:30	54.45	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	142	98	18	0	0	0	0	0	0	0	0	0	257
2022	0	20	26	35	67	102	91	65	62	81	99	48	697
2021	16	0	1	21	37	77	92	83	89	79	24	18	537
2020	0	0	0	0	0	0	0	42	33	27	0	0	103
2020	194	135	53	0	5	0	0	0	31	29	79	47	575
2019	133	66	35	64	48	52	102	110	84	126	72	86	978
2018	17	6	13	24	34	39	94	102	71	98	70	62	631
2017	0	0	0	30	17	6	18	0	0	0	23	9	103
2016	57	39	87	92	100	104	140	116	103	119	113	49	1118
2016	0	0	0	0	10	0	5	6	2	5	4	0	31
2015	0	0	6	0	0	0	0	10	0	14	0	0	30
2015	75	50	2	64	106	76	0	0	0	0	22	28	424
2014	0	0	20	80	41	0	0	0	0	0	0	0	141
2014	66	87	89	119	34	59	55	20	45	62	60	83	778
2013	154	144	143	102	113	155	155	143	132	42	41	25	1348
2012	108	0	63	27	35	27	37	70	87	47	60	102	664
2011	97	128	112	147	144	179	120	0	56	70	108	77	1238
2010	120	92	156	81	16	112	73	8	87	149	107	84	1084
2009	161	158	17	148	104	208	13	0	0	17	82	96	1003
2008	0	0	0	0	40	0	0	0	0	0	0	0	40
2008	199	172	184	117	44	179	132	111	94	41	141	110	1525
2007	0	35	29	48	92	104	113	86	95	69	80	110	862

Mon 27th Feb Feb 27	Tue 28th Feb Feb 28	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5
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Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12
-	-	-	-	-	-	13.2mi, 1:57:11 Run - Race Affeted by cold , heart rate was high on uphill bits Split Summary === 1) 1mi - 7:57(7:57/mi) 131/147bpm [1041b/mi] 81cal 7.55/8.12mph 2) 1mi - 7:32(7:32/mi) 147/155bpm [1107b/mi] 90cal 7.97/8.27mph 3) 1mi - 7:55(7:55/mi) 175/188bpm [1386b/mi] 117cal 7.58/8.14mph 4) 1mi - 8:27(8:27/mi) 186/189bpm [1570b/mi] 135cal 7.11/7.58mph 5) 1mi - 8:34(8:34/mi) 185/188bpm [1585b/mi] 134cal 7/7.47mph 6) 1mi - 8:17(8:17/mi) 184/186bpm [1525b/mi] 128cal 7.24/7.81mph 7) 1mi - 8:44(8:44/mi) 184/187bpm [1608b/mi] 135cal 6.87/7.39mph 8) 1mi - 9:22(9:22/mi) 183/190bpm [1713b/mi] 143cal 6.41/6.93mph 9) 1mi - 8:30(8:30/mi) 183/186bpm [1556b/mi] 131cal 7.06/7.51mph 10) 1mi - 9:38(9:38/mi) 181/189bpm [1744b/mi] 143cal 6.23/7.26mph 11) 1mi - 9:04(9:04/mi) 183/190bpm [1658b/mi] 138cal 6.62/7.33mph 12) 1mi - 10:31(10:31/mi) 174/187bpm [1831b/mi] 138cal 5.7/7.6mph 13) 1mi - 11:15(11:15/mi) 167/177bpm [1879b/mi] 128cal 5.33/7.58mph 14) 0.17mi - 1:25(8:08/mi) 173/177bpm [1406b/mi] 19cal 7.38/7.43mph Add a comment
Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19
-	-	-	4.6mi, 38:19 Run - General Split Summary === 1) 1mi - 8:23(8:23/mi) 136/150bpm [1141b/mi] 90cal 7.15/7.81mph 2) 1mi - 8:30(8:30/mi) 152/165bpm [1292b/mi] 105cal 7.06/7.85mph 3) 1mi - 8:34(8:34/mi) 159/169bpm [1362b/mi] 110cal 7.01/8.16mph 4) 1mi - 8:33(8:33/mi) 168/190bpm [1437b/mi] 116cal 7.02/8.43mph 5) 1mi - 4:49(4:49/mi) 186/189bpm [897b/mi] 76cal 12.44/8.75mph 6) 0.88mi - 1:54(2:09/mi) 182/184bpm [391b/mi] 28cal 27.9/8.77mph Add a comment	-	-	-
Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26
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hatstand M45 Greater London

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hatstand
M45 Greater London