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About Me
Aging Rocker 🎸 Part-time Geek 🤓 Part-time Runner 🏃‍♂️ Full-time Grumpy Old Man 🤬 Show More...

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Recent Training
2nd Jul	General	3.1mi	33:53
30th Jun	General	2.3mi	24:09
26th Jun	General	2.6mi	28:16
25th Jun	parkrun	3.1mi	33:18
23rd Jun	General	2.3mi	26:26

12 Month Benchmarks	Run	Bike
Mile	9:21	3:58
5k	32:15	13:53
5mi	1:01:35	0

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Best Times
Best WAVA

Dist	Races	PB	WB	2017	2018	2019
1mi	1	8:13 8:13/mi	52.04		8:13 52.04
5km	10	26:56 8:40/mi	54.77	26:56 54.77	29:28 50.45	29:09 51.39
6mi	2	1:10:19 11:43/mi	41.93		1:10:19 41.61	1:10:22 41.93
10km	7	57:56 9:19/mi	51.86	57:56 51.86	1:02:13 48.70	1:00:24 50.59
10mi	3	1:38:27 9:51/mi	50.02	1:38:27 50.02	1:45:12 47.21
13.1mi	3	2:11:07 10:01/mi	49.69	2:11:07 49.69	2:30:12 43.75	2:20:19 47.25

2022		Result	WAVA	Distance
18 Jun	Endure24 - Reading	25 / 0	0.00	24hr
2020		Result	WAVA	Distance
25 Oct	Woodley 10km Rescheduled		0.00	10km
6 Aug	Dinton Pastures 10km Summer Series		0.00	10km
9 Jul	Dinton Pastures 10km Summer Series 2020 - VIRTUAL EVENT		0.00	10km
11 Jun	Dinton Pastures 10km Summer Series 2020 - VIRTUAL EVENT		0.00	10km
14 May	Dinton Pastures 10km Summer Series - VIRTUAL EVENT		0.00	10km
2019		Result	WAVA	Distance
8 Aug	Dinton Pastures 10km Summer Series 2019 [Race 4]		0.00	10km
11 Jul	Dinton Pastures 10km Summer Series 2019 [Race 3]	1:09:16	44.12	10km
13 Jun	Dinton Pastures 10km Summer Series 2019 [Race 2]		0.00	10km
9 May	Dinton Pastures 10km Summer Series 2019 [Race 1]	1:05:16	46.82	10km
19 Apr	Maidenhead Easter 10		0.00	10mi
14 Apr	Woodley 10km & 2.5km SB	1:00:24	50.59	10km
17 Mar	Reading Half Marathon SB	2:20:19	47.25	13.1mi
9 Mar	Henley-on-Thames parkrun	31:58	46.86	5km
2 Mar	Upton Court parkrun SB	29:09	51.39	5km
6 Jan	Cliveden Cross Country SB	1:10:22	41.93	6mi
2018		Result	WAVA	Distance
21 Oct	Great South Run	1:51:31	44.54	10mi
23 Sep	Highclere Castle Challenge 10k		0.00	10km
25 Aug	Woodley parkrun SB	29:28	50.45	5km
12 Aug	Burnham Beeches Half Marathon SB	2:30:12	43.75	13.1mi
28 Jul	Woodley parkrun	29:31	50.36	5km
28 Jul	Big Fetch Mile - Woking PB	8:13	52.04	1mi
22 Jul	Burford Bolt	1:12:41	41.68	10km
9 Jun	Endure24 - Reading	30 / 0	0.00	24hr
27 May	Roc Newbury 10K supported by The Good Exchange SB	1:02:13	48.70	10km
30 Mar	Maidenhead Easter 10 SB	1:45:12	47.21	10mi
18 Mar	Reading Half Marathon CANCELLED		0.00	13.1mi
7 Jan	Cliveden Cross Country PB	1:10:19	41.61	6mi
2017		Result	WAVA	Distance
22 Oct	Great South Run PB	1:38:27	50.02	10mi
14 Oct	Woodley parkrun	27:45	53.16	5km
7 Oct	Woodley parkrun	33:56	43.47	5km
30 Sep	Woodley parkrun	29:04	50.75	5km
24 Sep	Highclere 10K	1:00:57	49.29	10km
23 Sep	Woodley parkrun PB	26:56	54.77	5km
17 Sep	Swallowfield 10K PB	57:56	51.86	10km
9 Sep	Reading parkrun	28:41	51.43	5km
3 Sep	Maidenhead Half Marathon PB	2:11:07	49.69	13.1mi
2 Sep	Maidenhead parkrun	27:01	54.60	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	6	8	12	9	19	45	3	0	0	0	0	0	103
2022	0	3	10	0	0	0	0	0	0	0	0	0	13
2021	1	0	0	0	0	0	0	11	1	0	0	0	13
2021	11	0	15	7	0	0	1	19	18	15	11	0	98
2020	3	0	0	2	9	1	9	6	0	3	0	0	33
2020	14	11	18	15	25	15	5	5	13	0	6	9	135
2020	0	0	0	0	0	0	0	7	0	0	0	0	7
2019	0	0	0	0	0	0	0	0	0	0	2	1	4
2019	47	61	54	47	47	40	14	25	39	22	6	11	413
2019	7	0	0	7	4	7	0	0	0	0	0	0	25
2018	41	63	55	44	47	65	46	46	35	44	10	34	530
2017	0	0	0	0	0	0	0	0	35	45	3	9	92
2016	0	0	0	0	0	0	0	0	6	0	0	0	6

Fri 10th Jun Jun 10	Sat 11th Jun Jun 11	Sun 12th Jun Jun 12	Mon 13th Jun Jun 13	Tue 14th Jun Jun 14	Wed 15th Jun Jun 15	Thu 16th Jun Jun 16
-	3.2mi, 33:13 Run - parkrun Split Summary === 1) 1.61km - 10:31(6:32/km) 150/172bpm [981b/km] 224cal 84/87rpm 9.18/10.22kmph 2) 1.61km - 10:05(6:16/km) 152/170bpm [953b/km] 197cal 84/88rpm 9.57/12.92kmph 3) 1.61km - 10:55(6:47/km) 159/172bpm [1079b/km] 250cal 82/87rpm 8.84/12.35kmph 4) 0.3km - 1:42(5:44/km) 174/181bpm [999b/km] 78cal 86/94rpm 10.45/12.38kmph	-	2.9mi, 31:24 Run - General Split Summary === 1) 1.61km - 11:03(6:52/km) 158/187bpm [1084b/km] 253cal 83/86rpm 8.74/9.97kmph 2) 1.61km - 10:32(6:33/km) 163/182bpm [1067b/km] 252cal 84/85rpm 9.17/10.73kmph 3) 1.37km - 9:50(7:09/km) 156/168bpm [1117b/km] 238cal 82/84rpm 8.38/10.37kmph	-	-	-
Fri 17th Jun Jun 17	Sat 18th Jun Jun 18	Sun 19th Jun Jun 19	Mon 20th Jun Jun 20	Tue 21st Jun Jun 21	Wed 22nd Jun Jun 22	Thu 23rd Jun Jun 23
-	5.1mi, 1:12:50 Run - Race Split Summary === 1) 1km - 8:14(8:14/km) 156/197bpm [1285b/km] 181cal 76/88rpm 7.29/10.08kmph 2) 1km - 8:48(8:48/km) 156/169bpm [1372b/km] 186cal 78/82rpm 6.83/8.24kmph 3) 1km - 8:10(8:10/km) 149/166bpm [1217b/km] 145cal 75/85rpm 7.35/11.77kmph 4) 1km - 8:51(8:51/km) 151/164bpm [1337b/km] 163cal 77/81rpm 6.78/11.95kmph 5) 1km - 8:48(8:48/km) 145/159bpm [1275b/km] 137cal 77/81rpm 6.83/9.04kmph 6) 1km - 9:25(9:25/km) 133/155bpm [1252b/km] 111cal 68/81rpm 6.38/9.94kmph 7) 1km - 9:16(9:16/km) 144/159bpm [1334b/km] 147cal 75/81rpm 6.48/8.93kmph 8) 1km - 8:54(8:54/km) 152/163bpm [1352b/km] 168cal 77/81rpm 6.75/8.46kmph 9) 0.27km - 2:27(9:16/km) 144/151bpm [1334b/km] 75cal 77/79rpm 6.48/7.2kmph 5.1mi, 1:06:39 Run - Race Split Summary === 1) 1km - 7:47(7:47/km) 117/135bpm [911b/km] 96cal 76/98rpm 7.7/9.54kmph 2) 1km - 7:45(7:45/km) 132/166bpm [1023b/km] 121cal 80/84rpm 7.74/9.07kmph 3) 1km - 8:12(8:12/km) 157/169bpm [1286b/km] 182cal 76/84rpm 7.33/11.16kmph 4) 1km - 8:28(8:28/km) 159/166bpm [1345b/km] 197cal 80/83rpm 7.09/8.1kmph 5) 1km - 7:29(7:29/km) 153/162bpm [1145b/km] 147cal 80/84rpm 8.02/12.82kmph 6) 1km - 9:09(9:09/km) 145/163bpm [1327b/km] 150cal 71/82rpm 6.56/10.3kmph 7) 1km - 7:48(7:48/km) 156/169bpm [1216b/km] 164cal 79/84rpm 7.7/9.54kmph 8) 1km - 8:05(8:05/km) 155/165bpm [1254b/km] 169cal 78/82rpm 7.42/13.43kmph 9) 0.25km - 1:57(7:46/km) 158/164bpm [1227b/km] 52cal 81/84rpm 7.73/8.06kmph 5.1mi, 1:02:55 Run - Race Split Summary === 1) 1km - 8:13(8:13/km) 145/169bpm [1192b/km] 156cal 77/84rpm 7.3/9.83kmph 2) 1km - 7:39(7:39/km) 145/163bpm [1109b/km] 132cal 81/85rpm 7.84/9.18kmph 3) 1km - 7:17(7:17/km) 150/168bpm [1093b/km] 136cal 78/87rpm 8.24/10.66kmph 4) 1km - 7:39(7:39/km) 148/157bpm [1132b/km] 137cal 82/84rpm 7.84/9.4kmph 5) 1km - 7:21(7:21/km) 146/155bpm [1074b/km] 128cal 81/99rpm 8.16/11.3kmph 6) 1km - 8:24(8:24/km) 143/161bpm [1200b/km] 139cal 72/101rpm 7.15/10.76kmph 7) 1km - 7:41(7:41/km) 152/159bpm [1167b/km] 148cal 81/83rpm 7.81/10.44kmph 8) 1km - 7:11(7:11/km) 156/162bpm [1121b/km] 148cal 82/83rpm 8.35/12.78kmph 9) 0.21km - 1:32(7:19/km) 162/167bpm [1185b/km] 67cal 82/86rpm 8.2/9.43kmph	5.1mi, 1:02:57 Run - Race Split Summary === 1) 1km - 7:48(7:48/km) 147/179bpm [1148b/km] 139cal 75/87rpm 7.69/10.37kmph 2) 1km - 7:43(7:43/km) 155/170bpm [1195b/km] 162cal 79/85rpm 7.78/9.43kmph 3) 1km - 7:45(7:45/km) 142/161bpm [1100b/km] 115cal 74/85rpm 7.75/9.97kmph 4) 1km - 8:23(8:23/km) 145/162bpm [1215b/km] 136cal 72/85rpm 7.16/14.98kmph 5) 1km - 6:27(6:27/km) 153/162bpm [986b/km] 126cal 83/85rpm 9.31/12.13kmph 6) 1km - 8:38(8:38/km) 141/165bpm [1218b/km] 126cal 68/85rpm 6.95/10.87kmph 7) 1km - 7:42(7:42/km) 148/174bpm [1139b/km] 134cal 77/85rpm 7.8/10.3kmph 8) 1km - 7:29(7:29/km) 156/167bpm [1167b/km] 158cal 78/85rpm 8.02/10.91kmph 9) 0.18km - 1:05(6:08/km) 164/168bpm [1005b/km] 98cal 82/87rpm 9.79/10.44kmph 5.1mi, 1:03:58 Run - Race Split Summary === 1) 1km - 7:47(7:47/km) 142/170bpm [1104b/km] 141cal 79/85rpm 7.71/10.94kmph 2) 1km - 7:49(7:49/km) 156/173bpm [1218b/km] 169cal 80/85rpm 7.68/8.82kmph 3) 1km - 7:24(7:24/km) 162/178bpm [1197b/km] 173cal 78/85rpm 8.12/10.19kmph 4) 1km - 8:25(8:25/km) 161/182bpm [1355b/km] 193cal 77/84rpm 7.13/9.07kmph 5) 1km - 7:28(7:28/km) 157/172bpm [1173b/km] 162cal 77/84rpm 8.03/12.13kmph 6) 1km - 8:39(8:39/km) 145/169bpm [1253b/km] 139cal 71/93rpm 6.94/10.04kmph 7) 1km - 8:05(8:05/km) 150/168bpm [1213b/km] 147cal 76/86rpm 7.42/12.38kmph 8) 1km - 7:14(7:14/km) 165/174bpm [1194b/km] 183cal 82/85rpm 8.29/9.86kmph 9) 0.18km - 1:10(6:38/km) 165/172bpm [1094b/km] 43cal 83/86rpm 9.05/9kmph	-	-	-	2.3mi, 26:26 Run - General Split Summary === 1) 1km - 6:56(6:56/km) 132/151bpm [916b/km] 110cal 82/85rpm 8.65/10.12kmph 2) 1km - 7:02(7:02/km) 139/142bpm [977b/km] 120cal 84/85rpm 8.54/9kmph 3) 1km - 7:17(7:17/km) 141/149bpm [1027b/km] 129cal 81/86rpm 8.24/9.68kmph 4) 0.7km - 5:13(7:25/km) 144/149bpm [1068b/km] 133cal 81/83rpm 8.09/9.29kmph
Fri 24th Jun Jun 24	Sat 25th Jun Jun 25	Sun 26th Jun Jun 26	Mon 27th Jun Jun 27	Tue 28th Jun Jun 28	Wed 29th Jun Jun 29	Thu 30th Jun Jun 30
-	3.1mi, 33:18 Run - parkrun Split Summary === 1) 1km - 6:45(6:45/km) 158/189bpm [1067b/km] 158cal 84/86rpm 8.89/9.61kmph 2) 1km - 6:26(6:26/km) 160/175bpm [1029b/km] 145cal 85/87rpm 9.33/10.01kmph 3) 1km - 6:49(6:49/km) 143/171bpm [975b/km] 96cal 83/102rpm 8.79/10.69kmph 4) 1km - 6:55(6:55/km) 163/178bpm [1127b/km] 166cal 82/93rpm 8.68/11.63kmph 5) 1km - 6:17(6:17/km) 167/176bpm [1049b/km] 162cal 84/101rpm 9.55/14.65kmph 6) 0.02km - 6(4:40/km) 177/179bpm [826b/km] 64cal 98/101rpm 12.76/15.73kmph	2.6mi, 28:16 Run - General Split Summary === 1) 1km - 7:14(7:14/km) 154/169bpm [1113b/km] 155cal 81/83rpm 8.3/11.41kmph 2) 1km - 7:09(7:09/km) 139/149bpm [995b/km] 111cal 82/83rpm 8.38/11.88kmph 3) 1km - 6:41(6:41/km) 142/155bpm [948b/km] 110cal 82/84rpm 8.99/9.86kmph 4) 1km - 6:44(6:44/km) 148/160bpm [996b/km] 120cal 82/84rpm 8.91/9.97kmph 5) 0.12km - 30(4:07/km) 151/152bpm [622b/km] 88cal 83/83rpm 14.58/10.4kmph	-	-	-	2.3mi, 24:09 Run - General Split Summary === 1) 1km - 6:26(6:26/km) 139/173bpm [895b/km] 110cal 84/88rpm 9.32/11.27kmph 2) 1km - 6:26(6:26/km) 141/149bpm [908b/km] 106cal 84/87rpm 9.32/10.66kmph 3) 1km - 6:22(6:22/km) 146/160bpm [928b/km] 112cal 84/87rpm 9.44/11.3kmph 4) 0.76km - 4:56(6:30/km) 149/159bpm [968b/km] 119cal 83/84rpm 9.24/11.59kmph
Fri 1st Jul Jul 1	Sat 2nd Jul Jul 2	Sun 3rd Jul Jul 3	Mon 4th Jul Jul 4	Tue 5th Jul Jul 5	Wed 6th Jul Jul 6	Thu 7th Jul Jul 7
-	3.1mi, 33:53 Run - General Split Summary === 1) 1km - 6:33(6:33/km) 163/178bpm [1068b/km] 158cal 84/88rpm 9.16/12.46kmph 2) 1km - 6:24(6:24/km) 159/177bpm [1017b/km] 141cal 85/88rpm 9.38/10.01kmph 3) 1km - 6:55(6:55/km) 151/165bpm [1043b/km] 127cal 82/87rpm 8.69/10.12kmph 4) 1km - 7:22(7:22/km) 152/166bpm [1119b/km] 139cal 79/86rpm 8.15/9.79kmph 5) 1km - 6:36(6:36/km) 157/169bpm [1037b/km] 139cal 82/94rpm 9.09/13.64kmph 6) 0.01km - 4(5:14/km) 167/167bpm [875b/km] 58cal 86/94rpm 11.53/14.26kmph	-	-	-	-	-

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