deansaliba

Last on at 6pm, 3rd Dec 2024

M45 Greater London

Bonefish (58)

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Veterans Athletic Club | Victoria Park Harriers & Tower Hamlets AC

About Me
Former footballer, turned runner. I returned to running at the start of 2015 (after an absence of over 20 years!) and slowly started entering a few 10k races, which quickly turned into one a month. In September 2015 I started adding 5k Parkruns to my list, mainly at Mile End, but I have snuck out to Wythenshawe, Finsbury Park, Hackney Marshes and a few others. In 2016 I continued with the 5k and 10k races, but added one mile races and half marathons (I did my first one in March - The World Half Marathon Championships in Cardiff). I joined my local running club and now compete in club races and in 2018 I'll be trying track running and cross country. I will also be doing my first marathon. I don't train too hard (8-9minute miles) and have come a long way from struggling to complete a training mile without stopping - to being able to easily run 10 miles without killing myself! Show More...

About Me

Former footballer, turned runner.

I returned to running at the start of 2015 (after an absence of over 20 years!) and slowly started entering a few 10k races, which quickly turned into one a month.

In September 2015 I started adding 5k Parkruns to my list, mainly at Mile End, but I have snuck out to Wythenshawe, Finsbury Park, Hackney Marshes and a few others.

In 2016 I continued with the 5k and 10k races, but added one mile races and half marathons (I did my first one in March - The World Half Marathon Championships in Cardiff).

I joined my local running club and now compete in club races and in 2018 I'll be trying track running and cross country. I will also be doing my first marathon.

I don't train too hard (8-9minute miles) and have come a long way from struggling to complete a training mile without stopping - to being able to easily run 10 miles without killing myself!

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Recent Blogs
Introduction	Aug 2016

My parkrun
Mile End parkrun

Recent Training
1st Dec	General	1mi	8:47
1st Dec	General	1mi	9:13
29th Nov	General	1mi	8:39
29th Nov	General	1mi	8:49
27th Nov	General	5.3mi	44:00

Planned Races	Show more
Mile End parkrun	7th Dec
Mile End parkrun	14th Dec
Mile End parkrun	21st Dec
Highbury Fields parkrun	25th Dec
Mile End parkrun	28th Dec

12 Month Benchmarks	Run
Mile	5:50
5k	20:33
5mi	38:44
10k	49:03
10mi	1:22:04
Half	1:48:12
20mi	2:58:57

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 200 Run 1000

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Buddies (2)

Followers (4)

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Best Times
Best WAVA

Dist	Races	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
800m	1								2:50 64.29			2:50 5:42/mi	64.29
1000m	2						3:33 65.87					3:33 5:43/mi	65.87
1500m	1								5:35 67.48			5:35 5:59/mi	67.48
1mi	38		6:35 59.18	6:21 61.80	6:09 64.27	6:22 62.53	5:57 67.90	6:14 64.81	5:55 68.79	5:57 68.91	6:00 68.85	5:55 5:55/mi	68.91
3000m	3						11:44 67.80	11:36 69.08				11:36 6:13/mi	69.08
2mi	4						13:36 63.05					13:36 6:48/mi	63.05
3mi	2			21:24 60.08								21:24 7:08/mi	60.08
5km	323	24:51 53.28	23:30 56.35	22:00 60.62	20:55 64.22	21:05 64.66	19:09 71.19	20:31 66.94	20:38 67.07	20:31 67.96	20:48 68.07	19:09 6:10/mi	71.19
3.5mi	8		27:20 54.74	26:12 57.53	25:30 59.54				23:57 65.32	23:20 67.57		23:20 6:40/mi	67.57
8km	2				41:53 51.77							41:53 8:26/mi	51.77
5mi	13			39:36 54.66	35:57 60.64	37:41 58.29	34:58 63.31		35:18 63.70	35:53 63.15		34:58 7:00/mi	63.70
5.2mi	1						37:22 62.15					37:22 7:11/mi	62.15
10km	40	53:29 50.26	47:52 56.15	46:52 57.67	44:54 60.58	46:26 59.47	43:54 63.40		43:45 64.12	43:33 64.93		43:33 7:01/mi	64.93
10mi	3			1:27:18 51.44				1:19:04 58.10	1:15:48 61.60			1:15:48 7:35/mi	61.60
13.1mi	29		2:02:45 47.85	1:53:59 51.80	1:42:20 58.03	1:53:40 52.60	1:38:38 61.08	1:36:07 63.19	1:39:58 61.26	1:40:13 62.13	1:46:06 58.69	1:36:07 7:20/mi	63.19
26.2mi	2				4:44:59 43.69						4:13:19 51.54	4:13:19 9:40/mi	51.54

Date	Planned Races			Distance
1 Jan	Valentines parkrun Confirmed			5km
28 Dec	Mile End parkrun Confirmed			5km
25 Dec	Highbury Fields parkrun Confirmed			5km
21 Dec	Mile End parkrun Confirmed			5km
14 Dec	Mile End parkrun Confirmed			5km
7 Dec	Mile End parkrun Confirmed			5km
2024		Result	WAVA	Distance
1 Dec	RunThrough Victoria Park 5k	21:14	66.68	5km
29 Nov	Serpentine Last Friday of the Month 5k	21:15	66.63	5km
23 Nov	Mile End parkrun	21:40	65.35	5km
16 Nov	Mile End parkrun	21:02	67.31	5km
9 Nov	Mile End parkrun	21:00	67.42	5km
3 Nov	Run Nation Victoria Park 5k	20:49	68.01	5km
26 Oct	Mile End parkrun	21:28	65.95	5km
25 Oct	Serpentine Last Friday of the Month 5k	20:48	68.07	5km
19 Oct	Mile End parkrun	21:48	64.95	5km
19 Oct	The Doctor K Cup	21:49	64.90	5km
12 Oct	Mile End parkrun	21:09	66.94	5km
5 Oct	Mile End parkrun	21:41	65.30	5km
21 Sep	Westminster Mile SB	6:00	68.85	1mi
14 Sep	Mile End parkrun SB	20:48	67.55	5km
7 Sep	Mile End parkrun	21:26	65.55	5km
31 Aug	Mile End parkrun	21:30	65.35	5km
24 Aug	Mile End parkrun	21:53	64.20	5km
18 Aug	Clacton Half Marathon SB	1:46:06	58.69	13.1mi
17 Aug	Clacton Seafront parkrun	21:48	64.45	5km
10 Aug	Mile End parkrun	22:28	62.54	5km
3 Aug	Mile End parkrun	22:01	63.81	5km
27 Jul	Mile End parkrun	22:14	63.19	5km
20 Jul	Mile End parkrun	22:28	62.54	5km
6 Jul	Mile End parkrun	22:13	63.24	5km
29 Jun	Black Park parkrun	22:37	62.12	5km
22 Jun	Mile End parkrun	22:05	63.62	5km
8 Jun	Mile End parkrun	22:31	62.40	5km
25 May	Mile End parkrun	22:13	63.24	5km
11 May	Mile End parkrun	22:07	63.53	5km
4 May	Mile End parkrun	22:22	62.82	5km
27 Apr	Mile End parkrun	22:16	63.10	5km
21 Apr	London Marathon PB	4:13:19	51.54	26.2mi
13 Apr	Mile End parkrun	22:00	63.86	5km
23 Mar	Mile End parkrun	21:48	64.45	5km
16 Mar	Mile End parkrun	21:43	64.70	5km
9 Mar	Mile End parkrun	21:53	64.20	5km
2 Mar	Mile End parkrun	22:07	63.53	5km
18 Feb	Hampton Court Half Marathon	1:48:57	57.15	13.1mi
10 Feb	Mile End parkrun	21:27	65.50	5km
20 Jan	Mile End parkrun	21:15	66.12	5km
13 Jan	Mile End parkrun	21:01	66.85	5km
1 Jan	Pymmes parkrun	21:21	65.81	5km
2023		Result	WAVA	Distance
30 Dec	Rickmansworth parkrun	21:33	65.20	5km
25 Dec	Hackney Marshes parkrun	22:08	63.48	5km
23 Dec	Mile End parkrun	21:10	66.38	5km
16 Dec	Mile End parkrun	21:16	66.07	5km
9 Dec	Mile End parkrun	21:51	64.30	5km
2 Dec	Sri Chinmoy Grizzly Bear 10K	44:39	63.84	10km
19 Nov	Run Nation Victoria Park 5k	21:02	66.80	5km
11 Nov	Mile End parkrun	21:04	66.69	5km
28 Oct	North London Cross Country Championships	36:46	62.13	5mi
21 Oct	Mile End parkrun	21:05	66.64	5km
1 Oct	World Road Running Championships SB	1:40:13	62.13	13.1mi
23 Sep	Westminster mile SB	5:57	68.91	1mi
16 Sep	Mile End parkrun	21:24	65.15	5km
9 Sep	Mile End parkrun	21:23	65.21	5km
3 Sep	The Big Half	1:45:45	58.39	13.1mi
2 Sep	Mile End parkrun	27:47	50.19	5km
26 Aug	Mile End parkrun	21:17	65.51	5km
12 Aug	Mile End parkrun	21:46	64.06	5km
29 Jul	Mile End parkrun	21:19	65.41	5km
22 Jul	Mile End parkrun	21:32	64.75	5km
15 Jul	Mile End parkrun	21:36	64.55	5km
8 Jul	Mile End parkrun	21:38	64.45	5km
1 Jul	Mile End parkrun	21:27	65.00	5km
25 Jun	Ranelagh Harriers Richmond 10K	46:43	60.53	10km
17 Jun	Mile End parkrun	21:21	65.31	5km
3 Jun	Mile End parkrun	20:39	67.52	5km
27 May	Mile End parkrun	21:02	66.29	5km
20 May	Hackney Community 5k	21:27	65.00	5km
20 May	Mile End parkrun	20:55	66.66	5km
13 May	Mile End parkrun	20:58	66.50	5km
6 May	Mile End parkrun SB	20:31	67.96	5km
4 May	Assembly League - Victoria Park PB	23:20	67.57	3.5mi
29 Apr	Mile End parkrun	20:41	67.41	5km
16 Apr	Martello Half Marathon	1:54:00	54.16	13.1mi
15 Apr	Rickmansworth parkrun	21:35	64.60	5km
8 Apr	Mile End parkrun	20:48	67.03	5km
2 Apr	St Clare 10k	43:37	64.83	10km
1 Apr	Mile End parkrun	21:20	65.36	5km
26 Mar	Hampton Court Palace Half Marathon	1:42:21	60.33	13.1mi
25 Mar	Mile End parkrun	21:18	65.46	5km
18 Mar	Mile End parkrun	21:23	65.21	5km
11 Mar	Mile End parkrun	21:44	64.16	5km
5 Mar	Runthrough London 10k PB	43:33	64.93	10km
25 Feb	Mile End parkrun	21:21	65.31	5km
19 Feb	Run London Victoria Park 5k	21:04	66.19	5km
11 Feb	Victoria Dock parkrun	21:25	65.10	5km
4 Feb	Chingford League - Victoria Park SB	35:53	63.15	5mi
28 Jan	RunThrough Lee Valley VeloPark 1mile	6:00	68.34	1mi
8 Jan	RunThrough Victoria Park 10k	44:08	64.07	10km
1 Jan	Dulwich parkrun	22:04	63.19	5km
2022		Result	WAVA	Distance
31 Dec	Mile End parkrun	21:50	63.86	5km
25 Dec	Beckton parkrun	23:37	59.04	5km
24 Dec	Mile End parkrun	21:44	64.16	5km
10 Dec	Mile End parkrun	21:19	65.41	5km
3 Dec	Ally Pally parkrun	23:15	59.97	5km
27 Nov	BMAF 10 Mile Road Championships PB	1:15:48	61.60	10mi
19 Nov	Mile End parkrun	22:03	63.23	5km
12 Nov	Lordship Recreation Ground parkrun	21:33	64.70	5km
5 Nov	Run Nation Epping Forest 5k	22:39	61.56	5km
30 Oct	Victoria Park 5k	21:32	64.75	5km
22 Oct	Mile End parkrun	22:31	61.92	5km
15 Oct	Mile End parkrun	21:49	63.91	5km
24 Sep	Middlesex 10k SB	43:45	64.12	10km
17 Sep	Mile End parkrun SB	20:38	67.07	5km
10 Sep	Tooting Common parkrun	20:57	66.05	5km
7 Sep	Stan Allen Mile	6:04	67.09	1mi
4 Sep	Vitality Big Half SB	1:39:58	61.26	13.1mi
1 Sep	VPHTHAC 1 Mile Club Championships PB	5:55	68.79	1mi
27 Aug	Mile End parkrun	20:51	66.37	5km
21 Aug	RunThrough Regents Park 10k	45:17	61.95	10km
20 Aug	Mile End parkrun	23:05	59.95	5km
13 Aug	Mile End parkrun	21:05	65.63	5km
6 Aug	Mile End parkrun	21:05	65.63	5km
31 Jul	Southampton Running Festival July	1:40:31	60.92	13.1mi
30 Jul	Mile End parkrun	20:57	66.05	5km
27 Jul	Veterans AC Masters 5000m Championship SB	21:09	65.43	5000m
23 Jul	Mile End parkrun	21:22	64.76	5km
22 Jul	The Golden Stag Mile	6:07	66.54	1mi
20 Jul	Dave Clarke Mile Extravaganza	6:06	66.72	1mi
16 Jul	Mile End parkrun	21:12	65.27	5km
12 Jul	Veterans AC Battersea Park 5k	21:36	64.06	5km
10 Jul	RunThrough Regents Park 10k	45:08	62.15	10km
9 Jul	Mile End parkrun	21:29	64.41	5km
7 Jul	Assembly League - Victoria Park SB	23:57	65.32	3.5mi
2 Jul	Barking parkrun	20:59	65.95	5km
28 Jun	Sri Chinmoy 5K Series	21:16	65.07	5km
25 Jun	Mile End parkrun	21:35	64.11	5km
18 Jun	Mile End parkrun	21:30	64.36	5km
9 Jun	Assembly League - Victoria Park	24:21	64.25	3.5mi
5 Jun	VAC 800m Champs PB	2:50	64.29	800m
5 Jun	VAC 1500m Champs PB	5:35	67.48	1500m
28 May	Mile End parkrun	20:52	66.32	5km
22 May	Hackney Half Marathon	1:47:40	56.88	13.1mi
15 May	Run London Victoria Park 5k	20:57	66.05	5km
10 May	Veterans AC Masters 5 Mile Championships	36:39	61.35	5mi
7 May	Hackney Marshes parkrun	21:46	63.57	5km
2 May	Vitality London 10,000	45:29	61.68	10km
1 May	Westminster mile	6:09	66.18	1mi
30 Apr	Beckton parkrun	21:14	65.17	5km
23 Apr	Mile End parkrun	21:43	63.72	5km
10 Apr	St Clare 10k	46:13	60.70	10km
9 Apr	Mile End parkrun	21:45	63.62	5km
5 Apr	Veterans AC Battersea Park 5k	22:04	62.71	5km
2 Apr	Mile End parkrun	21:31	64.31	5km
27 Mar	Martello Half Marathon	1:53:02	54.18	13.1mi
19 Mar	Victoria Park Open 5	35:39	63.07	5mi
12 Mar	Mile End parkrun	21:49	63.43	5km
6 Mar	Epping Forest March 5k	23:14	59.56	5km
5 Feb	Chingford League - Victoria Park SB	35:18	63.70	5mi
22 Jan	Mile End parkrun	22:09	62.47	5km
15 Jan	Men's Surrey League XC Div 3/4 - Fixture 3 (Richmond Park)	39:59	56.24	5mi
8 Jan	Mile End parkrun	22:18	62.05	5km
2021		Result	WAVA	Distance
18 Dec	Walthamstow parkrun	22:24	61.78	5km
4 Dec	Beckton parkrun	22:11	62.38	5km
3 Dec	Ealing Mile	6:23	63.76	1mi
27 Nov	Mile End parkrun	21:47	63.53	5km
23 Oct	Mile End parkrun	21:41	63.82	5km
10 Oct	Victoria Park 5k	20:50	66.42	5km
9 Oct	Mile End parkrun	21:18	64.97	5km
26 Sep	Hackney Half Marathon	1:58:42	51.59	13.1mi
25 Sep	Hackney Community 5k	20:59	65.45	5km
18 Sep	Chingford League - Hog Hill	22:59	59.76	5km
11 Sep	Mile End parkrun	21:25	64.13	5km
4 Sep	Mile End parkrun	21:35	63.63	5km
2 Sep	VPHTHAC 1 Mile Club Championships SB	6:14	64.81	1mi
28 Aug	Mile End parkrun	21:20	64.38	5km
22 Aug	The Big Half	1:40:51	60.23	13.1mi
21 Aug	Mile End parkrun	21:29	63.93	5km
14 Aug	Mile End parkrun	21:09	64.94	5km
8 Aug	Victoria Park Harriers Club 10 Mile Championships SB	1:19:04	58.10	10mi
7 Aug	Mile End parkrun	21:45	63.15	5km
31 Jul	Peckham Rye parkrun	21:24	64.18	5km
24 Jul	Burgess parkrun	21:43	63.24	5km
18 Jul	Caterham Rotary Half Marathon	1:55:32	52.57	13.1mi
13 Jul	Veterans AC Battersea Park 5k	21:18	64.48	5km
12 Jul	Sri Chinmoy 5K Series	21:44	63.20	5km
27 Jun	British Masters Regional (South) 5000m PB	20:58	65.51	5000m
21 Jun	Sri Chinmoy 5K Series	20:57	65.56	5km
14 Jun	Sri Chinmoy 5K Series	21:22	64.28	5km
8 Jun	Veterans AC Battersea Park 5k	20:53	65.77	5km
18 May	Veterans AC Battersea Park 5k SB	20:31	66.94	5km
12 May	RunThrough Chase The Sun Olympic Park 5k & 10k	20:57	65.56	5km
25 Apr	RunningGrandPrix - Goodwood Motor Circuit Half Marathon PB	1:36:07	63.19	13.1mi
22 Apr	Harrow AC 3000m PB	11:36	69.08	3000m
5 Apr	Ardingly 5K	20:40	66.46	5km
26 Feb	BMAF Virtual 1 Mile Challenge	6:24	63.12	1mi
2020		Result	WAVA	Distance
13 Dec	The Richmond Park Christmas 10K SB	43:54	63.40	10km
24 Oct	Chingford League - Chingford Plain PB	37:22	62.15	5.2mi
3 Oct	Stan Allen Mile SB	5:57	67.90	1mi
27 Sep	MK 5km PB Special	20:29	67.05	5km
19 Sep	Victoria Park Open 5	36:49	60.13	5mi
10 Sep	Harrow AC 3000m SB	11:44	67.80	3000m
29 Aug	RunThrough Lee Valley VeloPark Half SB	1:38:38	61.08	13.1mi
29 Aug	Europeam Masters Half Marathon	1:38:47	60.99	13.1mi
22 Aug	SOAR X Tour: 1km PB	3:33	65.87	1000m
21 Aug	MK5k PB Special	20:43	65.80	5km
11 Jul	England Athletics Virtual 5k Road Running Championship	20:14	67.38	5km
28 Jun	Europeam Masters 10,000m	44:25	62.17	10km
22 Jun	Sri Chinmoy The Indian Ocean 2 Miles PB	13:36	63.05	2mi
18 Jun	BMC 3000m TT	12:30	63.64	3000m
16 Jun	BMAF Virtual 5k Relays	22:05	61.73	5000m
15 Jun	Sri Chinmoy The Atlantic Ocean 2 Miles	13:57	61.47	2mi
8 Jun	Sri Chinmoy The Southern Ocean 2 Miles	13:52	61.84	2mi
1 Jun	Sri Chinmoy The Pacific Ocean 2 Miles	13:45	62.37	2mi
25 May	Sri Chinmoy: The Europe 5k	21:32	63.31	5km
23 May	BMC 1K TT PB	3:54	59.96	1km
19 May	European Masters 5000m (Virtual) SB	21:26	63.60	5000m
18 May	Sri Chinmoy: The Australia & Oceania 5k	22:04	61.78	5km
11 May	Sri Chinmoy: The Asia 5k	21:53	62.30	5km
8 May	Lincolnshire Virtual Mile	6:25	62.50	1mi
6 May	CRe BAM - Virtual Bannister Anniversary Miles	6:39	60.31	1mi
5 May	Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial.	6:23	62.82	1mi
4 May	Sri Chinmoy: The Antarctica 5k	21:44	62.73	5km
27 Apr	Sri Chinmoy: The Americas 5k	21:52	62.34	5km
20 Apr	Sri Chinmoy: The Africa 5k	20:43	65.80	5km
7 Apr	Virtual National Road Relays	23:20	58.43	5km
14 Mar	Mike Penman 10k Mob Match	45:05	61.25	10km
14 Mar	Mile End parkrun	21:05	64.66	5km
7 Mar	Mile End parkrun	21:11	64.35	5km
6 Mar	Ealing Mile	6:08	65.39	1mi
1 Mar	The Big Half	1:41:07	59.58	13.1mi
29 Feb	Victoria Dock parkrun	20:40	65.96	5km
23 Feb	Run London Victoria Park 5k PB	19:09	71.19	5km
15 Feb	Mile End parkrun	21:50	62.44	5km
8 Feb	Mile End parkrun	21:03	64.76	5km
7 Feb	Ealing Mile	6:12	64.68	1mi
1 Feb	Chingford League - Victoria Park PB	34:58	63.31	5mi
25 Jan	Mile End parkrun	21:23	63.75	5km
18 Jan	Chingford League - Hackney Marshes	36:07	61.30	5mi
4 Jan	Mile End parkrun	21:13	64.25	5km
2019		Result	WAVA	Distance
28 Dec	Mile End parkrun	21:30	63.41	5km
25 Dec	Wanstead Flats parkrun	22:06	61.69	5km
14 Dec	Mile End parkrun	21:50	62.44	5km
7 Dec	Mile End parkrun	22:25	60.81	5km
23 Nov	Mile End parkrun	22:31	60.54	5km
16 Nov	Mile End parkrun	22:10	61.50	5km
2 Nov	Mile End parkrun	22:26	60.77	5km
26 Oct	Mile End parkrun	23:13	58.72	5km
12 Oct	Met League XC #1 Claybury	39:18	56.03	8km
5 Oct	Mile End parkrun SB	21:05	64.66	5km
29 Sep	Middlesex 10k SB	46:26	59.47	10km
28 Sep	Mile End parkrun	22:13	61.36	5km
14 Sep	Mile End parkrun	22:01	61.46	5km
7 Sep	Mile End parkrun	22:05	61.28	5km
5 Sep	VPHTHAC 1 Mile Club Championships SB	6:22	62.53	1mi
31 Aug	Mile End parkrun	22:51	59.22	5km
26 Aug	Barking Park August Bank Holiday 5K	22:35	59.92	5km
24 Aug	Mile End parkrun	22:46	59.44	5km
18 Aug	The Clacton Half Marathon SB	1:53:40	52.60	13.1mi
10 Aug	Mile End parkrun	23:00	58.83	5km
3 Aug	Mile End parkrun	23:28	57.66	5km
27 Jul	Hackney Marshes parkrun	23:23	57.87	5km
21 Jul	Run London Victoria Park Summer 5k	22:06	61.23	5km
20 Jul	Mile End parkrun	23:14	58.24	5km
13 Jul	Mile End parkrun	23:10	58.41	5km
6 Jul	Mile End parkrun	23:35	57.38	5km
29 Jun	Hackney Marshes parkrun	24:00	56.38	5km
22 Jun	Hackney Marshes parkrun	23:47	56.90	5km
15 Jun	Hackney Marshes parkrun	24:27	55.35	5km
1 Jun	Mile End parkrun	23:49	56.82	5km
27 May	Vitality London 10,000	51:10	53.55	10km
26 May	Westminster Mile	6:37	60.17	1mi
18 May	Virgin Sport Hackney Community 5k	45:54	29.48	5km
11 May	Mile End parkrun	22:52	59.18	5km
4 May	Mile End parkrun	23:10	58.41	5km
3 May	Ealing Mile	6:44	59.13	1mi
27 Apr	Mile End parkrun	23:49	56.82	5km
20 Apr	Hackney Marshes parkrun	22:54	59.09	5km
13 Apr	Mile End parkrun	23:52	56.70	5km
6 Apr	Victoria Park Open 5 SB	37:41	58.29	5mi
10 Mar	The Big Half	1:56:15	51.43	13.1mi
9 Mar	Hackney Marshes parkrun	35:01	38.64	5km
2 Mar	Mile End parkrun	25:05	53.95	5km
2 Feb	Mile End parkrun	24:07	56.11	5km
19 Jan	Mile End parkrun	24:38	54.93	5km
1 Jan	Highbury Fields parkrun	25:43	52.62	5km
2018		Result	WAVA	Distance
25 Dec	Wanstead Flats parkrun	30:00	45.11	5km
22 Dec	Mile End parkrun	28:46	47.04	5km
6 Oct	Mile End parkrun	21:50	61.98	5km
29 Sep	Hasenheide parkrun	22:15	60.82	5km
22 Sep	Mile End parkrun	21:18	63.07	5km
15 Sep	Mile End parkrun	22:15	60.37	5km
6 Sep	VPHTHAC 1 Mile Club Championships	6:24	61.76	1mi
31 Aug	Serpentine Last Friday of the Month 5K	22:08	60.69	5km
30 Aug	Assembly League - Beckenham	27:38	54.94	3.5mi
19 Aug	The Clacton Half Marathon	1:53:20	52.40	13.1mi
18 Aug	Mile End parkrun	22:18	60.24	5km
13 Aug	Sri Chinmoy 5K Series	23:00	58.40	5km
11 Aug	Pride Run	46:08	58.96	10km
6 Aug	Sri Chinmoy 5K Series	22:47	58.96	5km
4 Aug	Mile End parkrun	22:48	58.92	5km
3 Aug	Ealing Mile	6:44	58.70	1mi
2 Aug	Assembly League - Victoria Park SB	25:30	59.54	3.5mi
28 Jul	Mile End parkrun	23:06	58.15	5km
20 Jul	The Golden Stag Mile SB	6:09	64.27	1mi
15 Jul	Eastbourne Golden Mile	6:38	59.59	1mi
15 Jul	Eastbourne Golden 5k	24:00	55.97	5km
5 Jul	Assembly League - Tottenham Marsh	29:30	45.54	5km
30 Jun	Victoria Dock parkrun	21:54	61.34	5km
23 Jun	Hackney Marshes parkrun	22:15	60.37	5km
16 Jun	Hackney Marshes parkrun	22:13	60.46	5km
10 Jun	Southend Half Marathon SB	1:42:20	58.03	13.1mi
9 Jun	Mile End parkrun	22:36	59.44	5km
7 Jun	Assembly League - Battersea Park	22:17	60.28	5km
28 May	Vitality London 10,000	46:27	58.56	10km
27 May	Westminster Mile	6:12	63.75	1mi
26 May	Hackney Marshes parkrun	22:32	59.61	5km
20 May	Virgin Sport Hackney Half Marathon	1:46:52	55.57	13.1mi
19 May	Mile End parkrun	22:06	60.78	5km
13 May	Run Wembley 10k	45:19	60.03	10km
12 May	Mile End parkrun	22:00	61.06	5km
28 Apr	Mile End parkrun	22:11	60.55	5km
22 Apr	London Marathon SB	4:44:59	43.69	26.2mi
21 Apr	Victoria Dock parkrun	21:34	62.29	5km
14 Apr	Victoria Park Open 5	37:01	58.90	5mi
14 Apr	Mile End parkrun	21:28	62.58	5km
8 Apr	St Clare 10k	45:02	60.41	10km
7 Apr	Mile End parkrun	21:31	62.43	5km
31 Mar	Victoria Dock parkrun SB	20:55	64.22	5km
30 Mar	RunThrough Easter Victoria Park 10k SB	44:54	60.58	10km
25 Mar	Frank Harmer Memorial 10K Road Race	46:58	57.92	10km
24 Mar	Mile End parkrun	21:49	61.57	5km
17 Mar	Mile End parkrun	21:50	61.53	5km
11 Mar	Surrey Half Marathon	1:42:26	57.98	13.1mi
4 Mar	The Big Half	1:47:23	55.31	13.1mi
24 Feb	Mile End parkrun	21:51	61.48	5km
17 Feb	Mile End parkrun	21:35	62.24	5km
17 Feb	Chingford League - Victoria Park SB	35:57	60.64	5mi
10 Feb	Mile End parkrun	21:30	62.48	5km
10 Feb	Met League XC: Trent Park - Senior Men PB	41:53	51.77	8km
3 Feb	Mile End parkrun	21:56	61.24	5km
27 Jan	Letchworth parkrun	23:55	56.17	5km
20 Jan	Mile End parkrun	22:13	60.46	5km
13 Jan	Mile End parkrun	21:52	61.43	5km
6 Jan	Mile End parkrun	22:34	59.53	5km
5 Jan	Ealing Mile	6:36	59.89	1mi
2017		Result	WAVA	Distance
30 Dec	Mile End parkrun	22:34	59.53	5km
25 Dec	Wanstead Flats parkrun	23:38	56.84	5km
23 Dec	Mile End parkrun	22:21	60.10	5km
16 Dec	Mile End parkrun	23:44	56.60	5km
10 Dec	Mince Pie Ten Mile SB	1:27:18	51.44	10mi
9 Dec	Mile End parkrun	23:21	57.53	5km
2 Dec	Mile End parkrun	22:58	58.49	5km
25 Nov	Mile End parkrun	23:41	56.72	5km
11 Nov	Mile End parkrun	24:23	55.09	5km
4 Nov	Mile End parkrun	23:44	56.60	5km
28 Oct	Mile End parkrun	23:53	56.24	5km
21 Oct	Mile End parkrun	23:44	56.60	5km
14 Oct	Mile End parkrun	25:10	53.38	5km
7 Oct	Mile End parkrun	25:49	52.03	5km
30 Sep	Mile End parkrun	23:03	58.28	5km
23 Sep	Mile End parkrun	22:20	59.71	5km
16 Sep	Mile End parkrun	22:29	59.31	5km
14 Sep	VPHTHAC 1 Mile Club Championships	6:27	60.84	1mi
9 Sep	Mile End parkrun	23:10	57.56	5km
2 Sep	Mile End parkrun	22:36	59.01	5km
26 Aug	Basildon parkrun	22:33	59.14	5km
19 Aug	Mile End parkrun	22:14	59.98	5km
12 Aug	Mile End parkrun	22:57	58.11	5km
5 Aug	Valentines parkrun	23:39	56.39	5km
29 Jul	Mile End parkrun	22:59	58.02	5km
27 Jul	Assembly League - Victoria Park SB	26:12	57.53	3.5mi
26 Jul	RunThrough Chase the Sun Victoria Park 5k	22:35	59.05	5km
22 Jul	Mile End parkrun	23:34	56.59	5km
16 Jul	Eastbourne Golden 5k	25:01	53.31	5km
16 Jul	Eastbourne Golden Mile	7:06	55.27	1mi
9 Jul	Southend Half Marathon	1:58:52	49.67	13.1mi
8 Jul	Mile End parkrun	23:33	56.63	5km
6 Jul	Assembly League - Dome/O2, North Greenwich PB	21:24	60.08	3mi
1 Jul	Mile End parkrun	23:04	57.81	5km
28 Jun	Chase The Sun: Victoria Park 5k SB	22:00	60.62	5km
25 Jun	Olympic Park 10k	48:31	55.71	10km
24 Jun	Mile End parkrun	22:43	58.70	5km
17 Jun	Mile End parkrun	23:16	57.32	5km
10 Jun	Mile End parkrun	22:18	59.80	5km
3 Jun	Mile End parkrun	22:56	58.15	5km
2 Jun	Ealing Mile	6:35	59.61	1mi
1 Jun	Assembly League - Battersea Park	22:52	58.32	5km
29 May	Vitality London 10,000	49:19	54.81	10km
28 May	Westminster Mile SB	6:21	61.80	1mi
27 May	Mile End parkrun	23:17	57.27	5km
20 May	Mile End parkrun	23:40	56.35	5km
13 May	Mile End parkrun	22:47	58.53	5km
6 May	Mile End parkrun	23:16	57.32	5km
4 May	Assembly League - Victoria Park	26:28	56.95	3.5mi
30 Apr	Virgin Sport Hackney Half Marathon SB	1:53:59	51.80	13.1mi
22 Apr	Mile End parkrun	23:15	57.36	5km
14 Apr	Victoria Park Easter Run SB	46:52	57.67	10km
8 Apr	Mile End parkrun	22:48	58.49	5km
6 Apr	Assembly League - Beckenham	22:30	57.15	3mi
1 Apr	Hackney Marshes parkrun	23:34	56.59	5km
1 Apr	Victoria Park Open 5 SB	39:36	54.66	5mi
18 Mar	Wanstead Flats parkrun	23:16	57.32	5km
11 Mar	Finsbury parkrun	24:17	54.92	5km
4 Mar	RunThrough Victoria Park 5k	29:40	44.95	5km
3 Mar	Ealing Mile	6:49	57.57	1mi
18 Feb	Southwark parkrun	23:42	56.27	5km
11 Feb	Highbury Fields parkrun	25:20	52.64	5km
3 Feb	Ealing Mile	7:08	55.01	1mi
28 Jan	Hackney Marshes parkrun	28:03	47.54	5km
21 Jan	Mile End parkrun	24:26	54.58	5km
6 Jan	Ealing Mile	7:08	55.01	1mi
2016		Result	WAVA	Distance
25 Dec	Hackney Marshes parkrun	24:37	54.17	5km
24 Dec	Mile End parkrun	24:36	54.21	5km
10 Dec	Osterley parkrun	26:07	51.06	5km
10 Dec	Osterley 10k	54:01	50.04	10km
3 Dec	Mile End parkrun	24:16	54.95	5km
2 Dec	Ealing Mile	6:58	56.33	1mi
26 Nov	Mile End parkrun	24:25	54.62	5km
19 Nov	Hackney Marshes parkrun	24:41	54.03	5km
5 Nov	Hackney Marshes parkrun	24:37	54.17	5km
4 Nov	Ealing Mile	6:58	56.33	1mi
22 Oct	Hackney Marshes parkrun	23:55	55.76	5km
8 Oct	Mile End parkrun	23:40	56.35	5km
7 Oct	Ealing Mile	6:47	57.85	1mi
4 Oct	Chingford League - Hog Hill	25:38	52.02	5km
24 Sep	Mile End parkrun	24:18	54.48	5km
17 Sep	Mile End parkrun	24:00	55.16	5km
11 Sep	Great North Run	2:03:31	47.56	13.1mi
4 Sep	Middlesex 10K Championship	51:53	51.81	10km
3 Sep	Victoria Park 10k	51:32	52.16	10km
25 Jun	Mile End parkrun	24:40	53.67	5km
19 Jun	City of London Mile	6:56	56.20	1mi
18 Jun	Mile End parkrun	24:29	54.07	5km
12 Jun	Olympic Park 10k SB	47:52	56.15	10km
11 Jun	Mile End parkrun	24:19	54.45	5km
30 May	Vitality London 10,000	50:49	52.89	10km
29 May	Westminster Mile SB	6:35	59.18	1mi
21 May	Mile End parkrun	23:56	55.32	5km
14 May	Mile End parkrun	23:38	56.02	5km
8 May	Run Hackney Half Marathon	2:23:25	40.96	13.1mi
5 May	Assembly League - Victoria Park SB	27:20	54.74	3.5mi
30 Apr	Mile End parkrun	23:37	56.06	5km
23 Apr	Mile End parkrun SB	23:30	56.34	5km
16 Apr	Mile End parkrun	24:11	54.75	5km
9 Apr	Mike Penman 10k Mob Match	52:12	51.49	10km
9 Apr	Mile End parkrun	24:42	53.60	5km
2 Apr	Mile End parkrun	25:36	51.72	5km
26 Mar	IAAF World Half Marathon Championships SB	2:02:45	47.85	13.1mi
27 Feb	Mile End parkrun	24:52	53.24	5km
20 Feb	Mile End parkrun	24:29	54.07	5km
13 Feb	Mile End parkrun	24:26	54.19	5km
6 Feb	Mile End parkrun	24:33	53.93	5km
30 Jan	Mile End parkrun	24:44	53.53	5km
24 Jan	Victoria Park 10km	53:38	50.12	10km
23 Jan	Mile End parkrun	24:43	53.56	5km
16 Jan	Mile End parkrun	24:54	53.17	5km
9 Jan	Mile End parkrun	25:22	52.19	5km
2 Jan	Mile End parkrun	25:10	52.61	5km
2015		Result	WAVA	Distance
26 Dec	Mile End parkrun	25:19	52.29	5km
19 Dec	Lee Valley VeloPark 10k SB	53:29	50.26	10km
12 Dec	Mile End parkrun SB	24:51	53.28	5km
5 Dec	Mile End parkrun	25:08	52.68	5km
28 Nov	Mile End parkrun	25:05	52.78	5km
22 Nov	The 10k MoRun Manchester	56:26	47.63	10km
21 Nov	Wythenshawe parkrun	27:07	48.82	5km
14 Nov	Mile End parkrun	26:22	50.21	5km
7 Nov	Mile End parkrun	26:29	49.99	5km
31 Oct	Mile End parkrun	26:24	50.15	5km
24 Oct	Mile End parkrun	26:44	49.52	5km
17 Oct	The Richmond AUTUMN Riverside 10k Run	56:34	47.52	10km
10 Oct	Mile End parkrun	26:03	50.82	5km
26 Sep	Mile End parkrun	26:30	49.96	5km
19 Sep	Mile End parkrun	26:57	48.77	5km
13 Sep	Victoria Park 10k	55:38	48.08	10km
2 Aug	BHF Victoria Park 10k	55:47	47.95	10km
5 Jul	South Coast 10k	59:21	45.07	10km
6 Jun	Queen Elizabeth Olympic Park 10km	59:49	44.72	10km
17 May	Stockley Park 10k	1:05:35	40.79	10km
25 Apr	Run Richmond Park 10k Race 4	1:03:30	42.13	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
2024	0	0	0	0	0	0	0	0	0	11	7	0	18
2024	82	116	73	53	44	43	71	83	34	111	49	2	761
2023	55	41	59	60	75	79	122	73	91	79	58	72	862
2022	68	55	76	53	73	68	105	72	68	22	53	67	781
2022	3	0	0	0	0	0	0	0	0	0	0	4	7
2021	107	103	140	101	107	51	69	92	135	39	38	28	1010
2021	0	0	0	0	0	0	17	10	0	0	0	0	27
2020	94	54	72	28	105	102	101	101	84	91	108	61	1001
2020	0	0	32	168	64	0	0	0	0	0	0	0	264
2019	24	23	26	47	32	32	56	56	55	32	48	60	490
2019	0	0	0	0	0	0	5	8	0	0	1	5	19
2018	84	90	27	38	29	36	42	38	9	5	0	4	402
2018	0	0	5	0	0	0	0	4	0	0	0	0	9
2017	71	51	30	52	48	43	29	43	8	8	12	40	436
2016	46	71	28	68	19	77	52	83	40	25	40	21	571
2015	0	0	0	0	12	28	37	32	34	14	57	63	277

Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13
-	-	1mi, 8:53 Run - General 1) 1mi - 8:51(8:51/mi) 145/160bpm [1282b/mi] 126cal 269/W 6.78/7.63mph 2) 0mi - 3(10:31/mi) 145/145bpm [1524b/mi] 273/W 5.71/6.95mph Add a comment 1mi, 9:13 Run - General 1) 1mi - 9:10(9:10/mi) 140/163bpm [1284b/mi] 127cal 256/W 6.54/7.99mph 2) 0mi - 2(10:33/mi) 163/162bpm [1721b/mi] 254/W 5.68/6.37mph Add a comment	10mi, 1:26:12 Run - General 1) 1mi - 8:39(8:39/mi) 98/99bpm [848b/mi] 122cal 263/W 6.94/7.61mph 2) 1mi - 8:44(8:44/mi) 98/99bpm [856b/mi] 127cal 266/W 6.87/7.69mph 3) 1mi - 8:42(8:42/mi) 98/99bpm [852b/mi] 128cal 272/W 6.9/7.82mph 4) 1mi - 8:37(8:37/mi) 98/99bpm [844b/mi] 128cal 274/W 6.97/7.74mph 5) 1mi - 8:44(8:44/mi) 98/99bpm [856b/mi] 127cal 269/W 6.87/7.29mph 6) 1mi - 8:36(8:36/mi) 98/99bpm [842b/mi] 126cal 272/W 6.98/7.46mph 7) 1mi - 8:46(8:46/mi) 98/99bpm [859b/mi] 127cal 269/W 6.85/7.51mph 8) 1mi - 8:42(8:42/mi) 98/99bpm [852b/mi] 127cal 271/W 6.9/7.43mph 9) 1mi - 8:30(8:30/mi) 98/99bpm [834b/mi] 128cal 279/W 7.05/12.29mph 10) 1mi - 8:11(8:11/mi) 98/99bpm [802b/mi] 129cal 295/W 7.33/7.96mph Add a comment	-	5mi, 43:54 Run - General 1) 1mi - 8:42(8:42/mi) 135/144bpm [1174b/mi] 120cal 261/W 6.9/7.77mph 2) 1mi - 8:43(8:43/mi) 138/146bpm [1202b/mi] 121cal 273/W 6.89/7.69mph 3) 1mi - 9:05(9:05/mi) 141/151bpm [1280b/mi] 127cal 262/W 6.61/7.77mph 4) 1mi - 8:37(8:37/mi) 146/154bpm [1259b/mi] 126cal 280/W 6.96/7.69mph 5) 1mi - 8:46(8:46/mi) 147/153bpm [1288b/mi] 128cal 269/W 6.85/7.66mph 6) 0mi - 2(12:20/mi) 146/145bpm [1801b/mi] 272/W 4.87/0mph Add a comment	5mi, 43:55 Run - General 1) 1mi - 8:52(8:52/mi) 128/136bpm [1134b/mi] 122cal 270/W 6.77/8.16mph 2) 1mi - 8:41(8:41/mi) 133/140bpm [1154b/mi] 117cal 285/W 6.91/7.85mph 3) 1mi - 8:55(8:55/mi) 137/143bpm [1222b/mi] 127cal 273/W 6.73/8.02mph 4) 1mi - 8:31(8:31/mi) 143/166bpm [1217b/mi] 131cal 293/W 7.05/7.66mph 5) 1mi - 8:55(8:55/mi) 140/149bpm [1248b/mi] 133cal 278/W 6.73/7.85mph 6) 0mi - 2(7:56/mi) 144/144bpm [1143b/mi] 277/W 7.56/6.82mph Add a comment
Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
1mi, 8:45 Run - General 1) 1mi - 8:42(8:42/mi) 137/153bpm [1191b/mi] 122cal 282/W 6.9/8.08mph 2) 0mi - 3(11:22/mi) 143/143bpm [1625b/mi] 1cal 283/W 5.28/7.01mph Add a comment 3mi, 26:10 Run - General 1) 1mi - 8:47(8:47/mi) 123/139bpm [1081b/mi] 121cal 272/W 6.83/7.58mph 2) 1mi - 8:37(8:37/mi) 134/146bpm [1154b/mi] 118cal 286/W 6.97/7.69mph 3) 1mi - 8:44(8:44/mi) 137/149bpm [1197b/mi] 126cal 284/W 6.87/8.05mph Add a comment	-	1mi, 8:54 Run - General 1) 1mi - 8:51(8:51/mi) 136/157bpm [1205b/mi] 129cal 281/W 6.77/7.77mph Add a comment 1mi, 8:32 Run - General 1) 1mi - 8:29(8:29/mi) 133/153bpm [1128b/mi] 125cal 283/W 7.08/8.19mph 2) 0mi - 3(11:34/mi) 140/140bpm [1620b/mi] 1cal 278/W 5.19/7.06mph Add a comment	-	3.4mi, 1:00:36 Walk - General 1) 0.62mi - 10:51(17:28/mi) 78/89bpm [1362b/mi] 42cal 51/55rpm 3.44/4.3mph 2) 0.62mi - 11:01(17:44/mi) 75/85bpm [1330b/mi] 37cal 53/56rpm 3.38/3.71mph 3) 0.62mi - 11:33(18:35/mi) 74/83bpm [1376b/mi] 38cal 53/56rpm 3.23/3.88mph 4) 0.62mi - 10:54(17:33/mi) 73/83bpm [1281b/mi] 35cal 52/57rpm 3.42/4.67mph 5) 0.62mi - 11:49(19:01/mi) 76/85bpm [1445b/mi] 42cal 51/55rpm 3.15/3.88mph 6) 0.25mi - 4:27(17:48/mi) 83/89bpm [1478b/mi] 20cal 53/55rpm 3.37/4.04mph Add a comment	3.4mi, 1:01:03 Walk - General 1) 0.62mi - 10:53(17:32/mi) 81/102bpm [1420b/mi] 46cal 53/56rpm 3.42/4.02mph 2) 0.62mi - 11:09(17:57/mi) 74/95bpm [1328b/mi] 37cal 53/54rpm 3.34/3.93mph 3) 0.62mi - 11:30(18:30/mi) 76/96bpm [1407b/mi] 41cal 52/55rpm 3.24/4.13mph 4) 0.62mi - 11:24(18:21/mi) 79/91bpm [1449b/mi] 45cal 48/54rpm 3.27/5.3mph 5) 0.62mi - 11:38(18:43/mi) 85/99bpm [1591b/mi] 55cal 52/61rpm 3.21/3.86mph 6) 0.25mi - 4:28(17:44/mi) 101/118bpm [1790b/mi] 30cal 54/89rpm 3.38/3.83mph Add a comment	-
Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27
-	-	1mi, 8:50 Run - General 1) 1mi - 8:48(8:48/mi) 95/98bpm [836b/mi] 128cal 285/W 6.82/7.66mph Add a comment 1mi, 8:41 Run - General 1) 1mi - 8:38(8:38/mi) 92/92bpm [794b/mi] 129cal 284/W 6.95/8.22mph 2) 0.01mi - 3(8:02/mi) 92/92bpm [739b/mi] 243/W 7.47/5.86mph Add a comment	6mi, 51:02 Run - General 1) 1mi - 8:22(8:22/mi) 141/161bpm [1181b/mi] 129cal 294/W 7.17/8.05mph 2) 1mi - 8:13(8:13/mi) 157/170bpm [1290b/mi] 130cal 302/W 7.3/8.19mph 3) 1mi - 8:24(8:24/mi) 159/168bpm [1336b/mi] 130cal 305/W 7.14/8.08mph 4) 1mi - 8:40(8:40/mi) 154/167bpm [1335b/mi] 130cal 285/W 6.92/8.1mph 5) 1mi - 8:38(8:38/mi) 152/169bpm [1311b/mi] 129cal 290/W 6.95/8.1mph 6) 1mi - 8:42(8:42/mi) 149/165bpm [1296b/mi] 130cal 283/W 6.9/7.71mph 7) 0mi - 3(11:41/mi) 151/150bpm [1763b/mi] 296/W 5.14/0mph Add a comment	3.3mi, 27:32 Run - General 1) 3mi - 25:02(8:21/mi) 150/170bpm [1252b/mi] 389cal 295/W 7.19/7.96mph 2) 0.07mi - 20(4:57/mi) 164/167bpm [811b/mi] 7cal 405/W 12.13/13.08mph 3) 0.04mi - 30(11:58/mi) 167/170bpm [1998b/mi] 6cal 292/W 5.02/13.16mph 4) 0.06mi - 20(5:59/mi) 163/164bpm [976b/mi] 6cal 363/W 10.02/12.16mph 5) 0.03mi - 30(15:38/mi) 154/161bpm [2409b/mi] 5cal 211/W 3.84/10.31mph 6) 0.06mi - 20(5:14/mi) 148/150bpm [775b/mi] 7cal 384/W 11.45/12.29mph 7) 0.03mi - 30(17:13/mi) 148/152bpm [2547b/mi] 5cal 233/W 3.49/12.29mph Add a comment	-	5.3mi, 44:00 Run - General 1) 1.09mi - 10:00(9:11/mi) 135/148bpm [1239b/mi] 139cal 263/W 6.54/7.06mph 2) 0.22mi - 1:30(6:47/mi) 152/170bpm [1032b/mi] 28cal 340/W 8.84/9.73mph 3) 0.16mi - 1:30(9:31/mi) 154/169bpm [1465b/mi] 21cal 257/W 6.31/8.67mph 4) 0.22mi - 1:30(6:45/mi) 156/178bpm [1054b/mi] 29cal 359/W 8.88/9.64mph 5) 0.16mi - 1:30(9:24/mi) 159/179bpm [1495b/mi] 21cal 280/W 6.38/8.47mph 6) 0.23mi - 1:30(6:29/mi) 154/162bpm [1000b/mi] 29cal 375/W 9.24/9.73mph 7) 0.14mi - 1:30(10:27/mi) 154/169bpm [1609b/mi] 20cal 256/W 5.74/9.02mph 8) 0.23mi - 1:30(6:27/mi) 156/170bpm [1006b/mi] 29cal 352/W 9.3/10.12mph 9) 0.16mi - 1:30(9:34/mi) 153/169bpm [1463b/mi] 21cal 266/W 6.27/9.64mph 10) 0.23mi - 1:30(6:37/mi) 159/170bpm [1053b/mi] 29cal 365/W 9.06/9.17mph 11) 0.16mi - 1:30(9:12/mi) 161/169bpm [1480b/mi] 22cal 283/W 6.53/9.13mph 12) 0.23mi - 1:30(6:37/mi) 164/170bpm [1084b/mi] 29cal 367/W 9.08/9.73mph 13) 0.16mi - 1:30(9:20/mi) 162/170bpm [1513b/mi] 22cal 285/W 6.42/9.2mph 14) 0.23mi - 1:30(6:32/mi) 157/169bpm [1027b/mi] 29cal 346/W 9.18/10.03mph 15) 0.15mi - 1:30(10:08/mi) 164/170bpm [1661b/mi] 20cal 265/W 5.92/9.36mph 16) 0.22mi - 1:30(6:43/mi) 159/169bpm [1069b/mi] 29cal 365/W 8.93/10.08mph 17) 0.15mi - 1:30(10:04/mi) 160/176bpm [1612b/mi] 21cal 256/W 5.96/9.32mph 18) 1.12mi - 10:00(8:54/mi) 148/157bpm [1317b/mi] 152cal 278/W 6.74/7.61mph Add a comment
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
-	1mi, 8:39 Run - General 1) 1mi - 8:38(8:38/mi) 149/161bpm [1285b/mi] 131cal 285/W 6.95/7.74mph Add a comment 1mi, 8:49 Run - General 1) 1mi - 8:46(8:46/mi) 136/158bpm [1192b/mi] 129cal 282/W 6.85/9.17mph 2) 0.01mi - 3(9:27/mi) 140/140bpm [1323b/mi] 259/W 6.35/6.37mph Add a comment	-	1mi, 8:47 Run - General 1) 1mi - 8:45(8:45/mi) 147/154bpm [1286b/mi] 134cal 271/W 6.86/7.58mph 2) 0mi - 2(12:46/mi) 147/146bpm [1876b/mi] 1cal 275/W 4.7/6.82mph Add a comment 1mi, 9:13 Run - General 1) 1mi - 9:10(9:10/mi) 136/146bpm [1247b/mi] 127cal 265/W 6.54/7.79mph 2) 0mi - 3(10:22/mi) 134/135bpm [1389b/mi] 258/W 5.79/6.03mph Add a comment	-	-	-

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