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glbroo M45

About

Race Times

All Races

Mileage

Training

Woking AC

Races
55
Miles
16297
Miles
18
Miles
546
WAVA
73.57%
5k
20:19
10k
42:14
10M
1:06:50
Half
1:28:58
Mara
3:11:53
50k
5:34:02
2Mara
11:44:53
100k
13:23:06
100M
22:49:26

About Me

Took up running after a car accident stopped me playing 11 a side footy in 2005 & love the great outdoors & generally keeping fit.
Just completed my 1st Marathon - FLM 09 - WHAT an experience

Planned Races
19th Jan 20	Winter Tanners

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	104	0	0	0	0	0	0	0	0	0	0	0	104
2019	124	7	69	133	167	209	176	173	113	152	145	147	1615
2019	0	21	0	0	0	0	0	0	0	0	0	0	21
2018	185	182	180	102	168	234	21	205	103	140	137	87	1744
2017	191	182	159	88	73	128	122	184	173	110	112	108	1631
2017	0	0	0	0	0	0	8	0	0	0	0	0	8
2016	170	171	171	117	71	183	167	154	140	133	105	133	1715
2015	152	151	140	103	100	80	109	72	115	110	39	82	1253
2014	105	80	135	74	46	92	131	148	98	79	100	64	1153
2014	0	11	0	0	0	0	0	0	0	0	0	0	11
2013	178	162	155	79	83	84	71	24	47	0	9	54	944
2012	80	83	89	92	94	82	100	79	90	91	93	115	1088
2012	7	9	9	7	2	0	0	0	0	0	0	0	34
2011	159	171	192	91	68	83	82	76	100	83	95	71	1272
2011	0	0	0	13	12	9	11	12	5	7	2	2	73
2010	83	90	105	83	91	93	91	84	88	88	90	100	1086
2010	5	9	13	20	8	18	7	10	5	9	2	2	107
2009	0.5	0.5	0	0	0	0	0	0.7	0	0	0	0	1.7
2009	138	140	157	128	82	81	90	66	124	83	50	62	1200
2009	14	10	0	3	7	7	7	2	16	9	6	2	83
2008	0	0	0	1	0.5	0	1	0	0.5	1	1.5	1	6.5
2008	92	30	84	67	80	80	88	87	82	70	90	88	936
2008	10	2	2	11	14	7	22	5	10	11	7	7	108
2007	0	0	0	1.4	1.9	1.4	1.9	0.5	0.9	1.5	0.5	0	10
2007	0	1	19	42	47	43	58	53	93	77	67	57	557
2007	0	8	12	4	10	12	22	9	7	2	7	7	100

Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28
-	-	-	-	-	-	14.3mi, 2:01:37 Running - Trail Run Split Summary === 1) 1m - 8:56(8:56/m) 141/158bpm 114cal 2) 1m - 8:29(8:29/m) 158/168bpm 122cal 3) 1m - 8:23(8:23/m) 154/165bpm 115cal 4) 1m - 8:13(8:13/m) 157/164bpm 116cal 5) 1m - 8:10(8:10/m) 150/159bpm 106cal 6) 1m - 8:13(8:13/m) 150/158bpm 105cal 7) 1m - 8:47(8:47/m) 151/158bpm 112cal 8) 1m - 8:29(8:29/m) 152/158bpm 108cal 9) 1m - 8:39(8:39/m) 151/161bpm 104cal 10) 1m - 8:41(8:41/m) 159/171bpm 118cal 11) 1m - 8:56(8:56/m) 157/167bpm 115cal 12) 1m - 9:02(9:02/m) 160/170bpm 121cal 13) 1m - 8:29(8:29/m) 161/168bpm 115cal 14) 1m - 7:56(7:56/m) 160/173bpm 102cal 15) 0.26m - 2:14(8:29/m) 164/168bpm 32cal Add a comment
Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
8.2mi, 1:06:30 Running - Trail Run Split Summary === 1) 1m - 7:57(7:57/m) 144/161bpm 103cal 2) 1m - 8:37(8:37/m) 157/166bpm 123cal 3) 1m - 8:49(8:49/m) 159/164bpm 127cal 4) 1m - 8:01(8:01/m) 160/166bpm 116cal 5) 1m - 8:06(8:06/m) 153/164bpm 109cal 6) 1m - 8:02(8:02/m) 155/161bpm 109cal 7) 1m - 7:52(7:52/m) 157/169bpm 108cal 8) 1m - 7:40(7:40/m) 155/163bpm 101cal 9) 0.18m - 1:26(7:47/m) 154/160bpm 18cal Add a comment	8.8mi, 1:16:36 Running - Trail Run Split Summary === 1) 1m - 9:06(9:06/m) 139/157bpm 113cal 2) 1m - 9:13(9:13/m) 154/162bpm 129cal 3) 1m - 8:27(8:27/m) 169/182bpm 131cal 4) 1m - 8:58(8:58/m) 180/185bpm 152cal 5) 1m - 8:57(8:57/m) 180/192bpm 153cal 6) 1m - 8:50(8:50/m) 175/183bpm 144cal 7) 1m - 8:17(8:17/m) 170/179bpm 126cal 8) 1m - 8:46(8:46/m) 165/172bpm 126cal 9) 0.75m - 6:03(8:06/m) 171/180bpm 93cal Add a comment	4mi, 27:48 Running - Tempo Split Summary === 1) 1m - 6:49(6:49/m) 140/148bpm 87cal 2) 1m - 7:07(7:07/m) 152/159bpm 99cal 3) 1m - 7:09(7:09/m) 154/163bpm 100cal 4) 1m - 6:32(6:32/m) 162/169bpm 96cal 5) 0.02m - 12(8:35/m) 163/164bpm 2cal Add a comment	19.5mi, 2:35:12 Running - Long Run Split Summary Including double parkrun === 1) 1m - 8:16(8:16/m) 147/167bpm 111cal 2) 1m - 7:56(7:56/m) 184/195bpm 142cal 3) 1m - 7:32(7:32/m) 188/196bpm 141cal 4) 1m - 7:29(7:29/m) 190/198bpm 140cal 5) 1m - 7:34(7:34/m) 188/193bpm 141cal 6) 1m - 7:34(7:34/m) 181/191bpm 130cal 7) 1m - 7:42(7:42/m) 167/174bpm 115cal 8) 1m - 7:29(7:29/m) 178/186bpm 125cal 9) 1m - 7:19(7:19/m) 179/188bpm 123cal 10) 1m - 8:56(8:56/m) 162/188bpm 117cal 11) 1m - 9:20(9:20/m) 164/177bpm 131cal 12) 1m - 8:12(8:12/m) 163/172bpm 109cal 13) 1m - 8:37(8:37/m) 161/170bpm 109cal 14) 1m - 7:33(7:33/m) 163/171bpm 101cal 15) 1m - 8:04(8:04/m) 152/170bpm 76cal 16) 1m - 7:54(7:54/m) 152/170bpm 71cal 17) 1m - 8:06(8:06/m) 158/170bpm 94cal 18) 1m - 8:09(8:09/m) 156/168bpm 93cal 19) 1m - 7:40(7:40/m) 163/170bpm 106cal 20) 0.52m - 3:49(7:18/m) 167/172bpm 56cal Add a comment	-	-	-
Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
14.8mi, 2:04:23 Running - Trail Run Split Summary Surrey Hills === 1) 1m - 7:37(7:37/m) 143/159bpm 94cal 2) 1m - 7:13(7:13/m) 153/163bpm 97cal 3) 1m - 7:27(7:27/m) 161/168bpm 103cal 4) 1m - 7:28(7:28/m) 160/169bpm 103cal 5) 1m - 8:14(8:14/m) 158/165bpm 110cal 6) 1m - 8:17(8:17/m) 157/166bpm 107cal 7) 1m - 8:13(8:13/m) 157/165bpm 107cal 8) 1m - 9:53(9:53/m) 161/169bpm 131cal 9) 1m - 8:18(8:18/m) 159/166bpm 104cal 10) 1m - 8:53(8:53/m) 154/163bpm 91cal 11) 1m - 8:26(8:26/m) 153/161bpm 82cal 12) 1m - 8:15(8:15/m) 156/169bpm 87cal 13) 1m - 8:12(8:12/m) 164/171bpm 107cal 14) 1m - 12:08(12:08/m) 146/166bpm 84cal 15) 0.76m - 5:49(7:38/m) 159/165bpm 69cal Add a comment	7.4mi, 57:05 Running - Steady-State Split Summary === 1) 1m - 7:52(7:52/m) 138/147bpm 92cal 2) 1m - 7:46(7:46/m) 151/167bpm 102cal 3) 1m - 7:37(7:37/m) 159/169bpm 105cal 4) 1m - 7:43(7:43/m) 160/167bpm 106cal 5) 1m - 7:44(7:44/m) 152/166bpm 93cal 6) 1m - 7:39(7:39/m) 155/160bpm 98cal 7) 1m - 7:47(7:47/m) 158/167bpm 102cal 8) 0.38m - 2:57(7:43/m) 156/161bpm 38cal Add a comment	10.2mi, 1:18:51 Running - General Split Summary === 1) 1m - 7:27(7:27/m) 141/150bpm 91cal 2) 1m - 7:42(7:42/m) 156/171bpm 104cal 3) 1m - 7:35(7:35/m) 159/166bpm 105cal 4) 1m - 7:39(7:39/m) 160/172bpm 105cal 5) 1m - 7:51(7:51/m) 159/168bpm 106cal 6) 1m - 7:55(7:55/m) 156/162bpm 103cal 7) 1m - 7:43(7:43/m) 160/169bpm 104cal 8) 1m - 7:45(7:45/m) 163/172bpm 107cal 9) 1m - 7:49(7:49/m) 159/168bpm 98cal 10) 1m - 7:43(7:43/m) 152/169bpm 73cal 11) 0.22m - 1:42(7:41/m) 152/155bpm 16cal Add a comment	7.4mi, 59:29 Running - Easy Split Summary === 1) 1m - 8:21(8:21/m) 144/157bpm 104cal 2) 1m - 8:04(8:04/m) 149/165bpm 103cal 3) 1m - 7:47(7:47/m) 158/164bpm 106cal 4) 1m - 8:02(8:02/m) 159/163bpm 110cal 5) 1m - 7:59(7:59/m) 156/163bpm 102cal 6) 1m - 7:53(7:53/m) 158/165bpm 105cal 7) 1m - 8:08(8:08/m) 159/166bpm 107cal 8) 0.41m - 3:16(8:01/m) 158/168bpm 42cal Add a comment	6.9mi, 1:01:19 Running - Track Session Split Summary WAC pyramid variations 4,8,12metres === 1) 1m - 7:58(7:58/m) 132/148bpm 86cal 2) 1m - 7:18(7:18/m) 146/156bpm 90cal 3) 0.01m - 4(11:57/m) 114/149bpm 4) 0.24m - 1:39(6:47/m) 118/132bpm 11cal 5) 0.01m - 1:00(1:14:49/m) 121/129bpm 7cal 6) 0.24m - 1:39(6:46/m) 109/115bpm 7cal 7) 0.01m - 1:02(1:13:39/m) 112/122bpm 5cal 8) 0.24m - 1:39(6:47/m) 114/121bpm 9cal 9) 0.01m - 1:02(1:26:09/m) 112/122bpm 5cal 10) 0.5m - 3:17(6:36/m) 123/145bpm 24cal 11) 0.01m - 1:17(1:49:39/m) 129/143bpm 11cal 12) 0.48m - 3:18(6:48/m) 134/144bpm 32cal 13) 0.01m - 1:08(1:58:41/m) 129/142bpm 9cal 14) 0.74m - 4:59(6:43/m) 132/147bpm 45cal 15) 0.01m - 1:29(1:49:18/m) 132/149bpm 13cal 16) 0.5m - 3:20(6:42/m) 140/147bpm 35cal 17) 0.01m - 1:25(2:01:20/m) 127/144bpm 10cal 18) 0.49m - 3:16(6:38/m) 140/156bpm 33cal 19) 0.01m - 1:19(1:30:49/m) 131/144bpm 10cal 20) 0.25m - 1:36(6:30/m) 136/145bpm 14cal 21) 0.01m - 1:03(1:19:30/m) 132/144bpm 8cal 22) 0.25m - 1:36(6:28/m) 141/154bpm 16cal 23) 0.02m - 1:07(1:12:46/m) 148/157bpm 13cal 24) 0.24m - 1:33(6:22/m) 148/155bpm 18cal 25) 0.11m - 53(8:09/m) 134/149bpm 7cal 26) 0.06m - 1:01(15:48/m) 146/157bpm 11cal 27) 0.05m - 17(5:39/m) 133/135bpm 2cal 28) 0.07m - 1:07(16:39/m) 135/144bpm 8cal 29) 0.05m - 17(5:36/m) 125/132bpm 1cal 30) 0.07m - 1:01(15:00/m) 127/134bpm 6cal 31) 0.05m - 17(5:58/m) 120/121bpm 1cal 32) 0.06m - 1:01(16:31/m) 125/133bpm 4cal 33) 0.04m - 17(6:25/m) 120/124bpm 1cal 34) 0.01m - 1(2:33/m) 126/127bpm Add a comment	-	17.1mi, 2:27:29 Running - Long Run Split Summary === 1) 1m - 8:44(8:44/m) 141/151bpm 107cal 2) 1m - 8:10(8:10/m) 155/169bpm 112cal 3) 1m - 8:18(8:18/m) 159/169bpm 115cal 4) 1m - 8:10(8:10/m) 161/169bpm 114cal 5) 1m - 8:47(8:47/m) 157/164bpm 117cal 6) 1m - 9:08(9:08/m) 154/164bpm 114cal 7) 1m - 9:13(9:13/m) 157/167bpm 118cal 8) 1m - 8:54(8:54/m) 157/166bpm 111cal 9) 1m - 8:34(8:34/m) 157/167bpm 103cal 10) 1m - 8:51(8:51/m) 161/172bpm 115cal 11) 1m - 8:55(8:55/m) 162/176bpm 111cal 12) 1m - 8:51(8:51/m) 160/169bpm 103cal 13) 1m - 8:58(8:58/m) 159/166bpm 103cal 14) 1m - 8:39(8:39/m) 163/170bpm 110cal 15) 1m - 8:23(8:23/m) 160/167bpm 96cal 16) 1m - 8:36(8:36/m) 159/168bpm 89cal 17) 1m - 7:51(7:51/m) 159/171bpm 82cal 18) 0.06m - 27(7:17/m) 161/164bpm 5cal Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
-	5.3mi, 38:11 Running - Tempo Split Summary Awful conditions === 1) 1m - 7:12(7:12/m) 139/165bpm 86cal 2) 1m - 7:18(7:18/m) 152/166bpm 95cal 3) 1m - 7:22(7:22/m) 150/159bpm 96cal 4) 1m - 6:58(6:58/m) 144/157bpm 79cal 5) 1m - 7:04(7:04/m) 140/155bpm 70cal 6) 0.31m - 2:16(7:13/m) 137/146bpm 19cal Add a comment	-	10.3mi, 1:17:41 Running - Tempo Split Summary === 1) 1m - 7:54(7:54/m) 141/155bpm 98cal 2) 1m - 8:24(8:24/m) 146/157bpm 105cal 3) 1m - 8:31(8:31/m) 152/161bpm 110cal 4) 0.27m - 1:58(7:24/m) 145/158bpm 23cal 5) 1m - 6:42(6:42/m) 138/154bpm 67cal 6) 0.72m - 5:11(7:14/m) 149/158bpm 64cal 7) 1m - 6:38(6:38/m) 142/152bpm 66cal 8) 0.75m - 5:28(7:15/m) 145/153bpm 59cal 9) 1m - 6:32(6:32/m) 147/164bpm 71cal 10) 1m - 7:39(7:39/m) 145/154bpm 80cal 11) 1m - 8:17(8:17/m) 147/155bpm 90cal 12) 0.57m - 4:27(7:48/m) 145/153bpm 43cal Add a comment	5.1mi, 40:02 Running - Steady-State Split Summary === 1) 1m - 8:27(8:27/m) 140/160bpm 103cal 2) 1m - 7:41(7:41/m) 154/164bpm 105cal 3) 1m - 7:42(7:42/m) 154/166bpm 104cal 4) 1m - 7:38(7:38/m) 160/167bpm 107cal 5) 1m - 7:33(7:33/m) 155/162bpm 99cal 6) 0.14m - 1:01(7:21/m) 145/148bpm 10cal Add a comment	-	-

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	1	20:19 6:32/mi	68.20							20:19 68.20
10km	6	42:14 6:48/mi	68.34						43:11 66.29	42:14 68.29			44:35 66.19	43:31 68.34
8mi	2	56:45 7:06/mi	65.45				56:45 65.45				1:02:42 60.02
10mi	7	1:06:50 6:41/mi	73.57					1:23:32 55.68				1:13:47 65.04	1:11:13 67.93	1:21:06 60.14	1:06:50 73.57
13.1mi	11	1:28:58 6:47/mi	72.78	1:34:59 63.15	1:35:30 63.18						1:40:11 63.06	1:31:11 69.85	1:32:03 69.76	1:28:58 72.78	1:31:55 71.02
26.2km	1	1:58:29 7:17/mi	66.27						1:58:29 66.27
21mi	3	2:29:51 7:08/mi	70.45										2:34:44 67.65	2:29:51 70.45	2:31:28 70.29
26.2mi	20	3:11:53 7:19/mi	70.35			3:27:09 60.86		3:15:02 65.63		3:18:32 65.55	3:24:24 64.20	3:14:10 68.16	3:11:53 69.57	3:13:17 69.66	3:23:58 66.58	3:14:45 70.35
50km	1	5:34:02 10:45/mi	48.64													5:34:02 48.64
52.4mi	1	11:44:53 13:27/mi	38.20											11:44:53 38.20
100km	1	13:23:06 12:55/mi	40.46													13:23:06 40.46
100mi	1	22:49:26 13:42/mi	38.18													22:49:26 38.18

2019	Distance	Date	Result	WAVA
Hurtwood 50	50km	1 Dec	5:34:02	48.64%
Abingdon Marathon	26.2mi	20 Oct	3:14:45	70.35%
Race to the Stones	100km	13 Jul	13:23:06	40.46%
SDW100	100mi	8 Jun	22:49:26	38.18%
2018	Distance	Date	Result	WAVA
Thames Meander Winter Marathon	26.2mi	3 Nov	3:35:17	63.08%
South Downs Marathon	26.2mi	16 Jun	3:50:18	58.97%
Windlesham Pairs Relay	10km	10 May		0.00%
London Marathon	26.2mi	22 Apr	3:23:58	66.58%
Maidenhead Easter 10	10mi	30 Mar	1:06:50	73.57%
Cranleigh 21	21mi	25 Mar	2:31:28	70.29%
Surrey Half Marathon	13.1mi	11 Mar	1:31:55	71.02%
2017	Distance	Date	Result	WAVA
Bovington Marathon	26.2mi	16 Dec	4:06:07	54.70%
Abingdon Marathon	26.2mi	22 Oct	3:13:17	69.66%
Farnham Pilgrim Marathon	26.2mi	10 Sep	3:54:16	57.47%
Maidenhead Half Marathon	13.1mi	3 Sep	1:34:31	68.50%
HEINEKEN Race to the Tower	52.4mi	10 Jun	11:44:53	38.20%
Vitality London 10,000	10km	29 May	44:20	67.08%
Staines 10K	10km	14 May	43:31	68.34%
London Marathon	26.2mi	23 Apr	3:17:33	68.15%
Maidenhead Easter 10	10mi	14 Apr	1:21:06	60.14%
Cranleigh 21	21mi	26 Mar	2:29:51	70.45%
Surrey Half Marathon	13.1mi	12 Mar	1:28:58	72.78%
Farnborough Half Marathon	13.1mi	22 Jan	1:32:06	69.72%
2016	Distance	Date	Result	WAVA
Beachy Head Marathon	26.2mi	29 Oct	3:48:35	58.40%
Berlin Marathon	26.2mi	25 Sep	3:11:53	69.57%
Race to the King 53.5 Mile Ultra Non-stop	52mi	25 Jun		0.00%
Dorking 10	10mi	5 Jun	1:11:13	67.93%
Jurassic Quarter	46mi	21 May		0.00%
Sutton 10k	10km	8 May	44:35	66.19%
London Marathon	26.2mi	24 Apr	3:12:24	69.38%
Cranleigh 15/21	21mi	20 Mar	2:34:44	67.65%
Surrey Half Marathon	13.1mi	13 Mar	1:32:03	69.76%
Phoenix Riverside Spring Marathon	26.2mi	5 Mar	3:23:02	65.75%
2015	Distance	Date	Result	WAVA
Blenheim Half Marathon	13.1mi	4 Oct	1:42:45	61.99%
Elmbridge 10K	10km	26 Jul		0.00%
Dorking 10	10mi	7 Jun	1:13:47	65.04%
London Marathon	26.2mi	26 Apr	3:18:31	66.66%
Brighton Marathon	26.2mi	12 Apr	3:14:10	68.16%
Thames Meander Spring Marathon	26.2mi	14 Mar	3:31:15	62.65%
Surrey Half Marathon	13.1mi	8 Mar	1:31:11	69.85%
2014	Distance	Date	Result	WAVA
The Grim Challenge	8mi	6 Dec	1:02:42	60.02%
Bournemouth Marathon	26.2mi	5 Oct	3:24:24	64.20%
Brighton Marathon	26.2mi	6 Apr	3:33:13	61.55%
Surrey Half Marathon	13.1mi	9 Mar	1:40:11	63.06%
2013	Distance	Date	Result	WAVA
Dorney Dash 10k	10km	20 Jul	42:14	68.29%
Frimley Lodge Park Run	5km	1 Jun	20:19	68.20%
Godalming Town Run	10km	19 May	43:03	66.99%
Paris Marathon	26.2mi	7 Apr	3:18:32	65.55%
2012	Distance	Date	Result	WAVA
Kilomathon London 26.2k	26.2km	28 Oct	1:58:29	66.27%
Godalming Jubilee Run	10km	4 Jun	43:11	66.29%
2011	Distance	Date	Result	WAVA
Turbo X Salomon Trail Run	10mi	20 Nov	1:23:32	55.68%
London Marathon	26.2mi	17 Apr	3:15:02	65.63%
2010	Distance	Date	Result	WAVA
Salomon Turbo X - Bordon	10mi	21 Nov	1:24:09	54.85%
salomon turbo x,surrey hill	10mi	15 May	1:22:28	55.97%
Lakeside Canal Run	8mi	24 Jan	56:45	65.45%
2009	Distance	Date	Result	WAVA
London Marathon	26.2mi	26 Apr	3:27:09	60.86%
2008	Distance	Date	Result	WAVA
Windsor Half Marathon	13.1mi	21 Sep	1:36:31	62.49%
Fleet Half Marathon	13.1mi	16 Mar	1:35:30	63.18%
2007	Distance	Date	Result	WAVA
Henley Half Marathon	13.1mi	14 Oct	1:34:59	63.15%

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