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Richard-M

Last on at 8pm, 12th Jul 2025

M50 Hertfordshire

FETCH SUPPORTER

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STATUS -

Harpenden Arrows | Dacorum Tri Club

About Me
going backwards Show More...

Recent Blogs
2019 Review: Why I am grateful	Dec 2019
one day	Dec 2017
Plans	Dec 2016
An Island In The Sun	Dec 2015
Sprouts - I really love sprouts :)	Dec 2015

My parkrun
Rickmansworth parkrun

Recent Training
12th Jul	parkrun	3.1mi	23:27
11th Jul	Road Biking	35.2mi	1:52:49
10th Jul	Open Water	1.3mi	48:24
10th Jul	Road Biking	28.4mi	1:23:38
10th Jul	Road Biking	2.5mi	8:06

12 Month Benchmarks	Run	Bike
Mile	6:27	1:14
5k	21:27	6:01
5mi	34:39	6:33
10k	42:58	12:45
10mi	1:26:59	21:14
Half	1:56:12	27:57
20mi	3:40:21	43:00

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 3107 Run 1500 Swim 100

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Buddies (2)

Followers (2)

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Best Times
Best WAVA

Dist	Races	2012	2013	2014	2015	2016	2017	2018	2019	2020	2022	2023	2024	2025	PB	WB
1mi	3		6:12 66.46	6:42 61.50			5:59 70.67								5:59 5:59/mi	70.67
5km	75		20:59 65.93	19:30 71.48	19:46 70.52	20:07 69.82	19:35 72.84	20:07 70.91	19:23 74.76	22:48 63.55	20:41 71.76	20:24 73.35	21:49 69.15	22:47 66.22	19:23 6:14/mi	74.76
5mi	18		38:21 58.20						32:59 71.56						32:59 6:36/mi	71.56
9.3km	1					41:18 64.65									41:18 7:09/mi	64.65
10km	32	53:11 52.33	46:15 60.17	42:22 66.75	42:32 67.02	41:37 68.50	41:11 70.36	42:01 68.96	42:32 68.69		44:53 66.76		48:36 63.27		41:11 6:38/mi	70.36
10mi	15		1:18:33 58.53	1:09:46 66.44	1:08:37 67.56	1:10:31 66.28	1:09:38 68.11	1:08:28 69.42	1:09:33 69.51	1:09:33 69.51	1:13:41 67.34	1:14:40 66.46	1:13:41 67.94		1:08:28 6:51/mi	69.51
13.1mi	10			1:34:29 65.22	1:33:53 66.19	1:33:24 67.10	1:30:26 69.88	1:35:43 66.03			1:33:16 70.79	1:32:42 71.87	1:34:37 70.41		1:30:26 6:54/mi	71.87
26km	2		2:13:51 56.01	2:14:47 56.09											2:13:51 8:17/mi	56.09
17mi	5				2:11:31 61.11		2:07:30 64.12	2:08:41 64.08		2:08:25 65.35		2:18:14 62.36			2:07:30 7:30/mi	65.35
20mi	3				2:39:10 59.96		2:33:55 63.08						3:50:00 45.37		2:33:55 7:42/mi	63.08
20.8mi	1						3:05:44 55.03								3:05:44 8:56/mi	55.03
26.2mi	11				3:46:34 56.25	3:47:56 56.40	3:38:32 59.34		3:19:27 66.79	3:42:11 59.96	3:22:41 67.56		3:41:19 62.46		3:19:27 7:37/mi	67.56
26.5mi	1								5:35:00 39.94						5:35:00 12:38/mi	39.94

2025		Result	WAVA	Distance
12 Jul	Rickmansworth parkrun	23:28	64.29	5km
5 Jul	Rickmansworth parkrun	22:48	66.17	5km
28 Jun	Rickmansworth parkrun	22:52	65.98	5km
21 Jun	Rickmansworth parkrun	23:04	65.41	5km
14 Jun	Rickmansworth parkrun	23:00	65.60	5km
7 Jun	Rickmansworth parkrun SB	22:47	66.22	5km
31 May	Rickmansworth parkrun	23:10	65.13	5km
24 May	Rickmansworth parkrun	23:41	63.70	5km
10 May	Rickmansworth parkrun	24:16	62.17	5km
26 Apr	Rickmansworth parkrun	25:08	60.03	5km
2024		Result	WAVA	Distance
6 Oct	Standalone 10K SB	48:36	63.27	10km
8 Sep	Dunstable Downs 20 SB	3:50:00	45.37	20mi
24 Aug	Rickmansworth parkrun SB	21:49	69.15	5km
11 Aug	Bedford Triathlon	2:20:24		1500m/40km/10km
2 Jun	ATW Grafham Middle Distance Triathlon	5:13:00		1.9km/90km/21km
5 May	St. Neots sprint triathlon			750m/24km/4.8km
14 Apr	Manchester Marathon SB	3:41:19	62.46	26.2mi
25 Feb	Run London Victoria Park Half SB	1:34:37	70.41	13.1mi
21 Jan	Fred Hughes 10 SB	1:13:41	67.94	10mi
2023		Result	WAVA	Distance
16 Dec	Rickmansworth parkrun SB	20:24	73.35	5km
25 Nov	Rickmansworth parkrun	20:32	72.88	5km
19 Nov	St Neots Riverside Half Marathon SB	1:32:42	71.87	13.1mi
17 Sep	Hemal DTC Sprint Triathlon	1:00:25		400m/17.2km/4.6km
23 Jul	Bedford Triathlon Team Relays	1:19:00		750m/23km/5km
13 May	Eton Sprints Weekend Triathlon	1:17:20		750m/22km/5km
19 Feb	Gade Valley Harriers VLM Training run SB	2:18:14	62.36	17mi
22 Jan	Fred Hughes 10 SB	1:14:40	66.46	10mi
2022		Result	WAVA	Distance
30 Dec	Buntingford Year End 10 SB	1:13:41	67.34	10mi
23 Oct	Abingdon Marathon SB	3:22:41	67.56	26.2mi
9 Oct	Royal Parks Half Marathon SB	1:33:16	70.79	13.1mi
1 Oct	Rickmansworth parkrun SB	20:41	71.76	5km
4 Sep	Dunstable Downs Marathon Challenge	3:52:00	59.03	26.2mi
26 Jun	ATW Stewartby Triathlon	2:13:40		1500m/37km/10km
4 Jun	Cassiobury parkrun	20:53	70.50	5km
22 May	Wheathampstead 10k SB	44:53	66.76	10km
8 May	HSV Sprint Tri	1:10:30		400m/20km/5km
18 Apr	Boston Marathon UK	3:44:25	60.46	26.2mi
3 Apr	Manchester Marathon	3:28:25	65.10	26.2mi
2020		Result	WAVA	Distance
1 Mar	Cambridge Boundary Run Marathon SB	3:42:11	59.96	26.2mi
23 Feb	Gade Valley Harriers VLM Training run #2 SB	2:08:25	65.35	17mi
19 Jan	Fred Hughes 10 SB	1:09:33	69.51	10mi
12 Jan	Sunday XC League Race 4	44:09	64.40	6mi
1 Jan	Houghton Hall parkrun	24:34	58.98	5km
1 Jan	Luton Wardown parkrun SB	22:48	63.55	5km
2019		Result	WAVA	Distance
29 Dec	Buntingford 10 SB	1:09:33	69.51	10mi
22 Dec	Sunday XC League Race 3	36:32	64.61	5mi
15 Dec	Festive 5 PB	32:59	71.56	5mi
1 Dec	Sunday League Race #2 Trent Park	34:40	68.09	5mi
20 Oct	Abingdon Marathon PB	3:19:27	66.79	26.2mi
25 Sep	Hatfield 5k series 3	19:26	74.56	5km
11 Sep	Hatfield 5k series 2	19:32	74.18	5km
1 Sep	Dunstable Downs Marathon Challenge	3:54:35	56.79	26.2mi
28 Aug	Hatfield 5k series 1 PB	19:23	74.76	5km
6 Jul	Jersey Farm parkrun	21:23	67.23	5km
30 Jun	Herts Hobble - Long PB	5:35:00	39.94	26.5mi
26 Jun	midweek Road Race League Division 2 & 3 Race 4 SB	42:32	68.69	10km
15 Jun	STF 24	30mi		24hr
12 May	HSV Sprint Tri	1:07:42		400m/20km/5km
12 May	Wheathampstead 10k	45:28	64.26	10km
5 Jan	St Albans parkrun	23:02	62.42	5km
2018		Result	WAVA	Distance
18 Nov	St Neots Riverside Half Marathon	1:37:26	65.42	13.1mi
14 Oct	Herts 10km	42:59	67.97	10km
24 Jun	Herts Hobble			26.5mi
10 Jun	St Albans Half Marathon SB	1:35:43	66.03	13.1mi
7 Jun	Midweek road race series Div2 [Royston] SB	42:01	68.96	10km
2 Jun	Letchworth parkrun	20:41	68.97	5km
23 May	Mid Week Race League (Div2) Hitchin	42:03	68.91	10km
20 May	Wheathampstead 10k	43:12	67.07	10km
13 May	HSV Sprint Tri	1:08:44		400m/20km/5km
5 May	Ellenbrook Fields parkrun	20:09	70.79	5km
25 Feb	Gade Valley Harriers VLM Training run #2 SB	2:08:41	64.08	17mi
18 Feb	Sunday League XC #5 Royston	42:37	58.96	5.4mi
27 Jan	Luton Wardown parkrun	20:33	69.41	5km
21 Jan	Fred Hughes 10 PB	1:08:28	69.42	10mi
14 Jan	Sunday League XC #4 Watford	42:39	66.68	6.1mi
1 Jan	Luton Wardown parkrun	20:56	68.14	5km
1 Jan	St Albans Parkrun SB	20:07	70.91	5km
2017		Result	WAVA	Distance
31 Dec	Buntingford 10	1:09:47	68.11	10mi
23 Dec	St Albans parkrun SB	19:35	72.84	5km
17 Dec	Sunday League XC #3 Willian	33:07	70.13	5mi
19 Nov	St Neots Riverside Half Marathon PB	1:30:26	69.88	13.1mi
12 Nov	Sunday League XC #2 Trent Park	34:05	68.14	5mi
29 Oct	Sunday League XC #1 Cheshunt	34:12	67.91	5mi
8 Oct	Herts 10km PB	41:11	70.36	10km
7 Oct	Heartwood Forest parkrun	20:13	70.56	5km
27 Sep	Hatfield 5k series 3	20:31	69.53	5km
13 Sep	Hatfield 5k series 2	20:13	70.56	5km
3 Sep	Dunstable Downs 20 PB	3:05:44	55.03	20.8mi
30 Aug	Hatfield 5k series 1	19:49	71.98	5km
20 Aug	Herts Tri - Olympic distance	2:46:00		1500m/40km/10km
29 Jul	Heartwood Parkrun	21:21	66.30	5km
23 Jul	Thunder Run 24 - Lap 3	57:20	50.13	10km
23 Jul	Thunder Run 24 - Lap 4	57:15	50.20	10km
22 Jul	Thunder Run 24hr Relay Race	44:59	63.89	10km
22 Jul	Thunder Run 24 - Lap 2	48:58	58.69	10km
13 Jul	Midweek Road Race League Mob Match	41:48	68.75	10km
8 Jul	St Albans parkrun	19:46	71.61	5km
30 Jun	Strava #mymile PB	5:59	70.67	1mi
28 Jun	Midweek Road Race League	41:38	69.03	10km
17 Jun	Luton Wardown parkrun	20:37	68.65	5km
14 Jun	Mid Week Race League (Div2) Hitchin #3	43:54	65.47	10km
24 May	Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	46:49	61.39	10km
21 May	Wheathampstead 10k	44:20	64.83	10km
1 May	Milton Keynes Marathon SB	3:38:32	59.34	26.2mi
29 Apr	St Albans parkrun	20:52	67.83	5km
26 Mar	Gade Valley Harriers VLM Training run #3 PB	2:33:55	63.08	20mi
18 Mar	Luton Wardown parkrun	20:38	68.60	5km
11 Mar	St Albans parkrun	19:55	71.07	5km
26 Feb	Gade Valley Harriers VLM Training run #2 PB	2:07:30	64.12	17mi
12 Feb	Sunday League XC #5 Royston	43:16	57.60	5.4mi
22 Jan	Fred Hughes 10 SB	1:09:38	67.69	10mi
15 Jan	Sunday League XC #4 Watford	42:55	65.73	6.1mi
1 Jan	Luton Wardown parkrun	21:21	66.30	5km
1 Jan	St Albans parkrun	21:01	67.35	5km
2016		Result	WAVA	Distance
31 Dec	St Albans parkrun	21:03	67.24	5km
27 Dec	Buntingford 10	1:14:28	63.30	10mi
18 Dec	Sunday League XC #3 Willian	33:57	67.85	5mi
27 Nov	Watford Autumn 10K PB	41:18	64.65	9.3km
20 Nov	St Neots Riverside Half Marathon SB	1:33:24	67.10	13.1mi
13 Nov	Sunday League XC #2 Grovelands	35:46	64.41	5mi
23 Oct	Sunday League XC #1 Cheshunt	37:56	60.73	5mi
9 Oct	Herts 10km	42:50	67.10	10km
21 Sep	Hatfield 5k inc Herts Vets Champs	20:21	69.55	5km
13 Aug	St Albans parkrun SB	20:07	69.82	5km
23 Jul	Thunder Run 24 - 110km RACE	47:38	59.85	10km
14 Jul	Midweek Road Race League - Mob Match	42:43	66.73	10km
3 Jul	Stowe Triathlon - Olympic	2:58:30		1500m/47.8km/10.4km
18 Jun	Oval Run			5mi
15 Jun	Midweek league division 2 Harlow	42:21	67.31	10km
12 Jun	St Albans Half Marathon	1:35:00	65.41	13.1mi
25 May	Mid Week Race League (Div2) Hitchin #2 SB	41:37	68.50	10km
22 May	Wheathampstead 10k	42:27	67.15	10km
2 May	Milton Keynes Marathon SB	3:47:56	56.40	26.2mi
30 Apr	St Albans parkrun	20:15	69.36	5km
23 Apr	St Albans parkrun	20:41	67.91	5km
16 Apr	St Albans parkrun	20:28	68.63	5km
5 Mar	St Albans parkrun	20:29	68.57	5km
30 Jan	St Albans parkrun	21:12	66.25	5km
24 Jan	Fred Hughes 10 SB	1:10:31	66.28	10mi
17 Jan	Sunday League XC #4 Watford	41:29	67.45	6.1mi
1 Jan	St Albans parkrun	20:28	68.63	5km
1 Jan	Panshanger Parkrun	20:40	67.96	5km
2015		Result	WAVA	Distance
28 Dec	Buntingford 10	1:11:59	64.93	10mi
26 Dec	St Albans parkrun	21:04	66.67	5km
6 Dec	Sunday League XC #3 Willian	34:33	66.15	5mi
22 Nov	Sunday League XC #2 Trent Park	33:45	67.72	5mi
15 Nov	St Neots Riverside Half Marathon SB	1:33:53	66.19	13.1mi
31 Oct	St Albans parkrun	20:01	70.17	5km
18 Oct	Sunday League XC #1 Cheshunt	34:14	66.76	5mi
11 Oct	Herts 10K SB	42:32	67.02	10km
19 Sep	Aldenham parkrun	21:24	65.63	5km
25 Jul	Thunder Run 24	50:00	56.56	10km
18 Jul	St Albans parkrun SB	19:46	70.52	5km
20 Jun	Panshanger parkrun	20:31	67.94	5km
4 May	Milton Keynes Marathon SB	3:46:34	56.25	26.2mi
2 May	St Albans parkrun	21:20	65.34	5km
18 Apr	Luton Wardown Parkrun	21:12	65.75	5km
22 Mar	Gade Valley Harriers VLM Training run #3 SB	2:39:10	59.96	20mi
14 Mar	St Albans parkrun	19:57	69.87	5km
28 Feb	St Albans parkrun	20:54	66.69	5km
22 Feb	Gade Valley Harriers VLM Training run #2 SB	2:11:31	61.11	17mi
15 Feb	Cross Country League Royston	39:29	62.12	5.4mi
7 Feb	St Albans parkrun	21:04	66.16	5km
24 Jan	St Albans parkrun	20:41	67.39	5km
18 Jan	Fred Hughes 10 SB	1:08:37	67.56	10mi
11 Jan	Cross Country League Trent Park	34:49	65.12	5mi
1 Jan	Panshanger parkrun	21:43	64.18	5km
2014		Result	WAVA	Distance
28 Dec	Buntingford 10 SB	1:09:46	66.44	10mi
7 Dec	Cross Country League Watford	41:40	66.61	6.1mi
6 Dec	St Albans parkrun	19:45	70.58	5km
23 Nov	Cross Country League Grovelands	36:25	62.26	5mi
16 Nov	St Neots Riverside Half Marathon SB	1:34:29	65.22	13.1mi
26 Oct	Cross Country League Cheshunt	33:50	67.01	5mi
22 Oct	Hatfield 5k Series Race 3 SB	19:30	71.48	5km
18 Oct	St Albans parkrun	20:00	69.69	5km
12 Oct	Herts 10k SB	42:22	66.75	10km
8 Oct	Hatfield 5k Series Race 2	19:35	71.18	5km
4 Oct	St Albans parkrun	19:54	70.04	5km
27 Sep	St Albans parkrun	19:37	71.06	5km
24 Sep	Hatfield 5K series race 1	19:52	70.16	5km
20 Sep	St Albans parkrun	20:06	69.35	5km
13 Sep	St Albans parkrun	20:30	67.99	5km
7 Sep	HSV Autumn Triathlon	1:06:31		400m/20km/5km
30 Aug	St Albans parkrun	21:19	65.39	5km
23 Aug	St Albans Parkrun	21:17	65.49	5km
9 Aug	Arrows Magic Mile (members only) SB	6:42	61.50	1mi
18 May	Wheathampstead 10K	46:51	59.88	10km
26 Apr	St. George's Great Curry Run (private event -sorry!) SB	2:14:47	56.09	26km
16 Feb	Cross Country League Watford	46:28	59.26	6.1mi
19 Jan	Fred Hughes 10	1:16:33	60.06	10mi
2013		Result	WAVA	Distance
29 Dec	Buntingford 10 SB	1:18:33	58.53	10mi
8 Dec	Cross Country League Trent Park	35:15	63.82	5mi
27 Oct	Cross Country League 1 Cheshunt	38:48	57.98	5mi
13 Oct	Herts 10k	47:19	59.29	10km
8 Sep	HSV Autumn Triathlon	1:15:08		400m/20km/5km
7 Sep	st albans park run SB	20:59	65.93	5km
2 Sep	Arrows Magic Mile (members only) SB	6:12	66.46	1mi
21 Jul	Luton 10k SB	46:15	60.17	10km
14 Jul	luton AC summer road series	21:43	63.22	5km
28 Jun	luton AC summer road series SB	38:21	58.20	5mi
26 Apr	Great Curry Run - St. Georges School PB	2:13:51	56.01	26km
2012		Result	WAVA	Distance
14 Oct	Herts 10k SB	53:11	52.33	10km
20 May	Wheathampstead 10K	55:58	49.34	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
2025	0	1	0	0	0	0	0	0	0	0	0	0	1
2025	8.4	6.9	16.3	11.5	9.5	11.8	4.1	0	0	0	0	0	68.5
2025	33	2	3	14	45	51	29	0	0	0	0	0	177
2025	0	0	0	0	0	0	0	0	0	0	0	0	0
2025	267	300	408	282	196	218	128	0	0	0	0	0	1799
2024	0	0	5	0	0	0	0	0	0	0	0	0	5
2024	11.2	8.1	9.7	11.7	11.2	10.9	12.6	11.2	13.4	12.9	7.1	8.2	128.2
2024	137	146	66	100	44	72	99	98	79	39	38	22	938
2024	3	2	2	1	1	1	0	0	0	0	0	0	10
2024	218	269	225	284	476	538	499	343	156	230	148	349	3735
2023	0	0	0	2	0	0	0	0	0	0	0	5	7
2023	8	9.3	8.7	14.8	18.5	8.8	9.9	8	9.3	9.3	7.1	7.1	118.8
2023	144	156	100	23	22	40	69	129	135	157	123	89	1188
2023	0	0	0	0	0	0	0	0	0	3	5	1	9
2023	257	245	297	253	114	286	459	340	303	285	200	135	3173
2022	6	0	0	5	0	3	0	0	0	0	0	0	14
2022	7.9	5.2	10	8.1	10.2	8.3	7.8	10.3	7.1	10.5	4.9	12.4	102.7
2022	132	139	147	103	135	130	135	169	145	133	67	111	1547
2022	200	195	222	351	355	459	426	387	302	272	127	202	3496
2021	0	0	0	0	0	0	12	30	0	0	8	5	55
2021	0	0	0	18.1	29.8	4.2	0	6.4	7.3	8	7.2	6.2	87.1
2021	183	164	179	13	6	6	3	6	54	56	52	97	820
2021	0	0	0	5	5	0	0	0	0	0	0	0	10
2021	359	412	501	220	298	112	162	222	213	329	300	261	3388
2020	9	11.2	5	0	1.9	4.6	4.2	6.6	8.2	7.1	4.4	5.3	67.4
2020	153	148	163	126	121	47	90	87	82	125	157	139	1439
2020	194	196	215	303	281	360	394	424	532	464	439	427	4228
2019	30	2	0	0	0	0	0	0	0	0	0	0	32
2019	29.5	14.6	17.5	15.3	11.4	4.1	10.7	12.1	8.2	9.3	11	5.7	149.2
2019	33	87	141	127	54	151	128	132	176	147	26	121	1324
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	85	211	168	233	187	139	319	240	254	134	235	261	2467
2018	0	0	0	0	0	2	11	1	0	1	3	13	31
2018	7.4	7.4	10.4	13.7	12.3	12.7	14.5	19.8	10.4	7.6	12.5	29.5	158.2
2018	147	123	30	51	115	108	32	6	60	97	106	20	893
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2018	252	214	328	321	352	361	440	534	485	507	313	158	4265
2017	7.4	9	8.6	10.1	12.8	9.4	11	7.8	6.9	4.4	6.6	8.7	102.6
2017	166	138	171	143	62	125	137	126	143	140	109	140	1599
2017	0	3	2	4	0	0	0	0	0	0	0	0	10
2017	223	104	199	212	485	206	216	272	250	403	191	182	2944
2016	0	0	0	14	0	0	0	0	3	0	2	0	19
2016	9.3	7.6	11.4	12.1	8.2	10.7	8.9	5.2	9.7	7.5	7.1	7.4	105.1
2016	156	141	85	94	122	68	151	126	63	74	131	109	1320
2016	0	0	0	1	0	0	0	0	0	0	0	0	1
2016	114	154	238	153	350	434	293	218	556	482	299	260	3549
2015	0	0	0	0	0	0	0	19	6	0	0	0	25
2015	9.8	4.8	7.9	4.3	6.6	7.3	7.1	8.6	5.1	8.4	7.2	6.8	83.8
2015	147	157	134	78	54	84	126	76	63	150	103	77	1249
2015	79	101	124	75	358	338	150	164	274	190	206	208	2266
2014	5.1	6.8	9	5.1	4.7	3.9	8.1	8.2	7.8	7	6.5	5.5	77.6
2014	111	118	144	97	85	40	118	142	142	136	143	169	1444
2014	0	0	0	2	1	0	0	0	0	0	0	0	3
2014	34	64	98	75	117	110	203	129	141	159	60	63	1253
2013	0	0	0	0	0	0	0	0	2.1	3.8	6.8	6.2	18.8
2013	96	41	101	107	91	101	108	46	75	72	128	92	1059
2013	0	20	0	9	70	77	114	85	80	21	31	0	507
2012	0	0	0	1.4	0	0	0	0	0	0	0	0	1.4
2012	12	11	29	10	20	0	0	29	46	47	46	72	321
2012	25	0	0	0	0	0	25	15	0	0	0	0	65
2011	0	0	0	0	0	0	0	0	0	2.5	0	0	2.5
2011	0	0	0	0	0	0	4	0	0	6	5	8	23
2011	0	0	0	0	0	0	0	0	0	5	0	0	5

Mon 16th Jun Jun 16	Tue 17th Jun Jun 17	Wed 18th Jun Jun 18	Thu 19th Jun Jun 19	Fri 20th Jun Jun 20	Sat 21st Jun Jun 21	Sun 22nd Jun Jun 22
0.9mi, 26:29 Swim - Pool	6.9mi, 1:17:00 Run - Trail Run	2.5mi, 20:58 Run - Intervals	0.6mi, 23:53 Swim - Open Water	24.9mi, 1:12:46 Bike - Road Biking	3.1mi, 23:06 Run - parkrun	30.8mi, 1:32:06 Bike - Road Biking
Mon 23rd Jun Jun 23	Tue 24th Jun Jun 24	Wed 25th Jun Jun 25	Thu 26th Jun Jun 26	Fri 27th Jun Jun 27	Sat 28th Jun Jun 28	Sun 29th Jun Jun 29
-	7.5mi, 1:13:17 Run - Long Run	4.5mi, 42:55 Run - Intervals	18.7mi, 1:01:55 Bike - Road Biking	1.7mi, 53:10 Swim - Pool	3.1mi, 22:54 Run - parkrun	37.9mi, 1:48:25 Bike - Road Biking
Mon 30th Jun Jun 30	Tue 1st Jul Jul 1	Wed 2nd Jul Jul 2	Thu 3rd Jul Jul 3	Fri 4th Jul Jul 4	Sat 5th Jul Jul 5	Sun 6th Jul Jul 6
1.5mi, 45:56 Swim - Pool	8mi, 1:31:45 Run - Long Run	3.3mi, 31:02 Run - Intervals	33.1mi, 1:46:52 Bike - Road Biking	1.7mi, 56:30 Swim - Pool	3mi, 22:51 Run - parkrun	28.7mi, 1:29:53 Bike - Road Biking
Mon 7th Jul Jul 7	Tue 8th Jul Jul 8	Wed 9th Jul Jul 9	Thu 10th Jul Jul 10	Fri 11th Jul Jul 11	Sat 12th Jul Jul 12	Sun 13th Jul Jul 13
1.1mi, 32:11 Swim - Pool	8.1mi, 1:22:52 Run - Long Run	3.6mi, 35:12 Run - Intervals	1.3mi, 48:24 Swim - Open Water 28.4mi, 1:23:38 Bike - Road Biking 2.5mi, 8:06 Bike - Road Biking	35.2mi, 1:52:49 Bike - Road Biking	3.1mi, 23:27 Run - parkrun	-

Richard-M

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