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Recent Blogs
Romantically moving my WSW grid......	Oct 2020
How WSW helped me increase my running mileage	Jun 2020

Recent Training
21st Apr	General	2.8	15:59
21st Apr	Walking	2.7	54:07
20th Apr	General	3.7	19:52
20th Apr	Walking	1.6	31:38
20th Apr	General	1.6	17:25

12 Month Benchmarks	Run	Bike
Mile	8:19	2:16
5k	28:02	8:55
5mi	52:53	16:11
10k	1:06:42	19:43
10mi	1:52:04	35:38
Half	2:54:01	47:37

Recent Pictures	Show more

2021 Targets	Set your targets
BIKE 2000 RUN 700 SWIM 10 WALK 700

Recent Threads
The Fetcheveryone Castle Challenge
Fetch Chess Club
Fantasy Premier League
Who Squares Wins (WSW): Records and Trivia
Who Squares Wins!
Trader: New Game

Buddies (4)

Followers (2)

Badges Collected	See available badges
+ 168 others

Best Times
Best WAVA

Dist	Races	PB	2014	2015	2016	2017	2018	2019	2020
1mi	1	7:36 7:36/mi						7:36
5km	13	24:28 7:53/mi	24:28	27:58	27:11	26:10	25:16	26:01	27:42
5mi	6	42:07 8:25/mi	51:06	52:02	52:19	45:05	42:07	43:28
10km	4	54:37 8:47/mi	57:09	54:55		55:18	54:37
10mi	1	1:47:20 10:44/mi						1:47:20
13.1mi	1	2:07:45 9:45/mi			2:07:45
21.7mi	1	7:25:00 20:30/mi						7:25:00
45mi	1	18:40:00 24:53/mi						18:40:00

2020		Result	WAVA	Distance
7 Mar	Tring parkrun	33:15	45.76	5km
8 Feb	Tring parkrun	31:24	48.08	5km
25 Jan	Maidenhead parkrun	27:42	54.50	5km
2019		Result	WAVA	Distance
29 Dec	Pednor 10	1:47:20	47.09	10mi
19 Oct	Exeter Riverside parkrun	26:05	57.88	5km
7 Sep	Across Wales Walk/Run	18:40:00	24.67	45mi
25 Aug	Headington 5	43:28	56.77	5mi
27 Jul	Aldenham parkrun	26:01	58.03	5km
16 Jun	Tring Boundary Trail	7:25:00	25.53	21.7mi
26 May	Westminster Mile	7:36	57.19	1mi
2018		Result	WAVA	Distance
9 Dec	Festive 5	42:07	58.10	5mi
2 Dec	Mornington Chasers Regent's Park 10K	54:37	55.95	10km
17 Nov	Bushy parkrun	25:16	59.29	5km
18 Aug	Gdansk parkrun	25:23	59.02	5km
23 Jun	Jersey parkrun	26:17	57.00	5km
2017		Result	WAVA	Distance
1 Oct	South Bucks 10K	55:18	54.79	10km
9 Sep	Tring parkrun	27:59	53.12	5km
1 May	Pednor 5	45:05	53.83	5mi
26 Mar	London Zoo Stampede	26:10	56.81	5km
2016		Result	WAVA	Distance
26 Nov	Wolverton 5	52:19	46.01	5mi
23 Apr	Aylesbury parkrun	27:11	54.27	5km
7 Feb	Watford Half Marathon	2:07:45	50.56	13.1mi
2015		Result	WAVA	Distance
26 Apr	Aldbury 5	52:02	45.89	5mi
21 Mar	Tring parkrun	27:58	52.35	5km
22 Feb	Lions Club of Winslow 10k	54:55	53.80	10km
2014		Result	WAVA	Distance
7 Jun	Aylesbury parkrun	24:28	59.39	5km
18 May	Wheathampstead 10K	57:09	51.70	10km
13 Apr	Aldbury 5	51:06	46.35	5mi
13 Apr	aldbury cross country	51:06	49.13	5.3mi

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	19	4	15	6	0	0	0	0	0	0	0	0	45
2021	0	8	26	26	0	0	0	0	0	0	0	0	59
2020	21	17	15	57	104	121	11	68	14	89	67	33	615
2020	12	19	0	22	142	271	82	161	150	317	100	0	1276
2019	30	10	23	22	58	76	44	40	24	25	48	41	441
2019	13	30	47	13	0	3	0	22	0	0	0	0	127
2018	0	0	0	0	20	51	69	36	34	31	79	76	395
2018	0	0	0	0	55	186	147	75	172	40	56	15	746
2013	0	0	0	0	0	0	0	13	0	0	0	0	13

Thu 25th Mar Mar 25	Fri 26th Mar Mar 26	Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29	Tue 30th Mar Mar 30	Wed 31st Mar Mar 31
5.1mi, 1:05:29 Running - General Split Summary === 1) 1km - 8:38(8:38/km) 121/134bpm 110cal 6.96/10.14kmph 2) 1km - 9:21(9:21/km) 116/136bpm 102cal 6.42/9.1kmph 3) 1km - 8:08(8:08/km) 112/118bpm 73cal 7.38/9kmph 4) 1km - 8:13(8:13/km) 114/127bpm 77cal 7.3/10.92kmph 5) 1km - 7:08(7:08/km) 121/140bpm 79cal 8.4/9.94kmph 6) 1km - 7:13(7:13/km) 125/134bpm 86cal 8.32/9.51kmph 7) 1km - 6:55(6:55/km) 127/138bpm 85cal 8.67/9.64kmph 8) 1km - 7:28(7:28/km) 127/136bpm 88cal 8.04/9.47kmph 9) 0.21km - 2:26(11:26/km) 105/119bpm 8cal 5.25/7.69kmph Add a comment	1.9mi, 39:50 Cross-Training - Walking Split Summary === 1) 2.98km - 39:50(13:23/km) 92/141bpm 239cal 53/60rpm 4.48/5.68kmph Add a comment	2.4mi, 47:37 Cross-Training - Walking Split Summary === 1) 3.86km - 47:37(12:20/km) 78/91bpm 201cal 56/63rpm 4.86/6.35kmph Add a comment 3.2mi, 46:03 Running - General Split Summary === 1) 1km - 7:15(7:15/km) 112/123bpm 79cal 8.28/8.8kmph 2) 1km - 7:25(7:25/km) 117/124bpm 85cal 8.08/9.24kmph 3) 1km - 9:11(9:11/km) 112/121bpm 88cal 6.53/7.42kmph 4) 1km - 13:32(13:32/km) 96/132bpm 76cal 4.44/7.66kmph 5) 1km - 8:05(8:05/km) 109/123bpm 67cal 7.43/10.38kmph 6) 0.08km - 35(7:39/km) 109/111bpm 4cal 7.84/7.49kmph Add a comment	-	13mi, 2:15:32 Cycling - General Split Summary === 1) 5km - 23:26(4:41/km) 96/128bpm 177cal 12.8/24.25kmph 2) 0.81km - 9:20(11:33/km) 101/126bpm 71cal 5.19/18.54kmph 3) 0km - 1(9:02/km) 107/107bpm 6.64/6.79kmph 4) 0.89km - 10:26(11:44/km) 76/109bpm 33cal 5.11/19.75kmph 5) 5km - 43:23(8:41/km) 88/129bpm 222cal 6.92/19.99kmph 6) 5km - 30:53(6:11/km) 84/153bpm 157cal 9.72/51.49kmph 7) 4.18km - 18:03(4:19/km) 81/101bpm 74cal 13.89/32.52kmph Add a comment 1.5mi, 14:47 Running - General Split Summary === 1) 1km - 6:20(6:20/km) 117/132bpm 74cal 9.46/10.14kmph 2) 1km - 6:18(6:18/km) 119/123bpm 75cal 9.51/10.55kmph 3) 0.34km - 2:08(6:20/km) 120/122bpm 25cal 9.48/9.84kmph Add a comment	1.7mi, 48:37 Cross-Training - Walking Split Summary === 1) 2.77km - 48:37(17:31/km) 132/174bpm 656cal 60/124rpm 3.42/12.9kmph Add a comment 12.7mi, 2:05:18 Cycling - General Split Summary === 1) 0.19km - 54(4:45/km) 75/95bpm 3cal 12.65/17.43kmph 2) 2.24km - 8:37(3:51/km) 101/127bpm 77cal 15.61/22.51kmph 3) 5km - 28:28(5:42/km) 108/153bpm 237cal 10.54/31.27kmph 4) 5km - 27:23(5:29/km) 102/122bpm 174cal 10.96/32.48kmph 5) 5km - 35:19(7:04/km) 93/134bpm 195cal 8.49/38.56kmph 6) 2.94km - 24:38(8:23/km) 79/114bpm 94cal 7.16/27.51kmph Add a comment	-
Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5	Tue 6th Apr Apr 6	Wed 7th Apr Apr 7
-	-	3.1mi, 33:58 Running - General Split Summary === 1) 1km - 6:28(6:28/km) 109/133bpm 67cal 9.28/10.65kmph 2) 1km - 7:02(7:02/km) 118/126bpm 83cal 8.54/10.31kmph 3) 1km - 6:45(6:45/km) 113/126bpm 68cal 8.88/10.01kmph 4) 1km - 6:46(6:46/km) 113/128bpm 64cal 8.87/10.08kmph 5) 1km - 6:49(6:49/km) 116/122bpm 68cal 8.79/10.01kmph 6) 0.02km - 8(5:23/km) 118/119bpm 1cal 11.13/8.67kmph Add a comment	5.6mi, 2:24:35 Cross-Training - Walking Split Summary === 1) 9km - 2:24:35(16:04/km) 79/135bpm 613cal 51/81rpm 3.73/5.85kmph Add a comment	0.2mi, 3:08 Cross-Training - Walking Split Summary === 1) 0.3km - 3:08(10:36/km) 105/120bpm 30cal 59/81rpm 5.66/7.22kmph Add a comment 0.3mi, 4:16 Running - General Split Summary === 1) 0.47km - 4:16(9:02/km) 93/108bpm 32cal 6.64/8.7kmph Add a comment	3.8mi, 1:49:11 Cross-Training - Walking Split Summary === 1) 6.14km - 1:49:11(17:47/km) 93/154bpm 636cal 59/122rpm 3.37/13.47kmph Add a comment	-
Thu 8th Apr Apr 8	Fri 9th Apr Apr 9	Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12	Tue 13th Apr Apr 13	Wed 14th Apr Apr 14
0.1mi, 1:07 Running - General Split Summary === 1) 0.16km - 1:07(6:59/km) 115/145bpm 12cal 8.6/9.27kmph Add a comment 1.2mi, 23:56 Cross-Training - Walking Split Summary === 1) 1.85km - 23:56(12:55/km) 94/102bpm 161cal 53/60rpm 4.65/5.31kmph Add a comment 1.3mi, 25:55 Cross-Training - Walking Split Summary === 1) 2.11km - 25:55(12:18/km) 84/104bpm 136cal 58/62rpm 4.88/6.85kmph Add a comment	0.1mi, 1:45 Cycling - General Split Summary === 1) 0.21km - 1:45(8:11/km) 99/133bpm 14cal 7.34/19.28kmph Add a comment 0.1mi, 1:09 Running - General Split Summary === 1) 0.17km - 1:09(6:48/km) 91/107bpm 8cal 8.82/10.04kmph Add a comment 0.1mi, 1:54 Cross-Training - Walking Split Summary === 1) 0.17km - 1:54(11:07/km) 74/81bpm 8cal 57/59rpm 5.4/6.85kmph Add a comment	6.4mi, 2:25:23 Cross-Training - Walking Split Summary === 1) 10.29km - 2:25:23(14:08/km) 85/134bpm 718cal 52/79rpm 4.25/6.85kmph Add a comment	5.6mi, 2:07:23 Cross-Training - Walking Split Summary === 1) 8.96km - 2:07:23(14:13/km) 76/117bpm 495cal 52/80rpm 4.22/7.35kmph Add a comment	0.2mi, 3:11 Cross-Training - Walking Split Summary === 1) 0.27km - 3:11(11:59/km) 86/113bpm 20cal 56/60rpm 5.01/5.1kmph Add a comment 0.2mi, 1:57 Running - General Split Summary === 1) 0.25km - 1:57(7:43/km) 112/136bpm 21cal 7.77/9.14kmph Add a comment 9.3mi, 57:41 Cycling - General Split Summary === 1) 5km - 16:48(3:22/km) 88/113bpm 102cal 17.86/33.19kmph 2) 5km - 18:04(3:37/km) 100/131bpm 147cal 16.6/35.94kmph 3) 4.98km - 22:49(4:35/km) 102/134bpm 164cal 13.11/21.13kmph Add a comment	2.9mi, 1:22:40 Cross-Training - Walking Split Summary === 1) 4.59km - 1:22:40(18:01/km) 103/152bpm 615cal 58/117rpm 3.33/10.95kmph Add a comment 0.8mi, 58:58 Cross-Training - Walking Split Summary === 1) 1.34km - 58:58(44:02/km) 60/117bpm 119cal 52/60rpm 1.36/4.37kmph Add a comment 0.7mi, 20:30 Cross-Training - Walking Split Summary === 1) 1.19km - 20:30(17:15/km) 70/95bpm 74cal 52/62rpm 3.48/5.17kmph Add a comment	0.7mi, 15:16 Cross-Training - Walking Split Summary === 1) 1.19km - 15:16(12:48/km) 73/89bpm 58cal 53/60rpm 4.69/5.41kmph Add a comment 0.2mi, 1:41 Running - General Split Summary === 1) 0.24km - 1:41(6:53/km) 97/114bpm 13cal 8.72/9.14kmph Add a comment 0.2mi, 2:49 Cross-Training - Walking Split Summary === 1) 0.25km - 2:49(11:17/km) 80/109bpm 14cal 56/60rpm 5.32/5.78kmph Add a comment 0.4mi, 8:33 Cross-Training - Walking Split Summary === 1) 0.61km - 8:33(14:03/km) 72/92bpm 32cal 52/60rpm 4.27/5.54kmph Add a comment 0.3mi, 35:04 Cross-Training - Walking Split Summary === 1) 0.54km - 35:04(1:05:21/km) 63/137bpm 99cal 55/60rpm 0.92/6.08kmph Add a comment
Thu 15th Apr Apr 15	Fri 16th Apr Apr 16	Sat 17th Apr Apr 17	Sun 18th Apr Apr 18	Mon 19th Apr Apr 19	Tue 20th Apr Apr 20	Wed 21st Apr Apr 21
2.2mi, 13:11 Cycling - General Split Summary === 1) 3.57km - 13:11(3:41/km) 88/129bpm 82cal 16.25/21.8kmph Add a comment 0.2mi, 1:47 Running - General Split Summary === 1) 0.24km - 1:47(7:24/km) 100/114bpm 15cal 8.11/8.7kmph Add a comment 1.3mi, 40:28 Cross-Training - Walking Split Summary === 1) 2.14km - 40:28(18:55/km) 60/85bpm 100cal 55/60rpm 3.17/6.25kmph Add a comment	-	0.2mi, 1:36 Running - General Split Summary === 1) 0.25km - 1:36(6:24/km) 100/114bpm 13cal 9.36/9.81kmph Add a comment 0.1mi, 2:42 Cross-Training - Walking Split Summary === 1) 0.22km - 2:42(12:06/km) 68/77bpm 8cal 55/56rpm 4.96/5.75kmph Add a comment 1.3mi, 6:46 Cycling - General Split Summary === 1) 2.07km - 6:46(3:16/km) 65/83bpm 19cal 18.4/25.5kmph Add a comment 5.7mi, 2:00:11 Cross-Training - Walking Split Summary === 1) 9.18km - 2:00:11(13:06/km) 77/111bpm 480cal 53/80rpm 4.58/7.42kmph Add a comment	0.8mi, 5:20 Cycling - General Split Summary === 1) 1.26km - 5:20(4:13/km) 115/139bpm 61cal 14.21/26kmph Add a comment 0.2mi, 1:15 Running - General Split Summary === 1) 0.25km - 1:15(5:03/km) 92/122bpm 8cal 11.88/11.99kmph Add a comment 0.1mi, 2:49 Cross-Training - Walking Split Summary === 1) 0.19km - 2:49(14:58/km) 63/74bpm 8cal 56/60rpm 4.01/6.79kmph Add a comment	5.4mi, 30:33 Cycling - General Split Summary === 1) 5km - 18:07(3:37/km) 152/180bpm 296cal 16.56/26.27kmph 2) 3.66km - 12:26(3:24/km) 146/168bpm 186cal 17.68/33.59kmph Add a comment 0.2mi, 2:45 Running - General Split Summary === 1) 0.39km - 2:45(6:59/km) 112/128bpm 30cal 8.59/9.87kmph Add a comment 5.5mi, 2:28:43 Cross-Training - Walking Split Summary === 1) 8.85km - 2:28:43(16:48/km) 69/138bpm 457cal 54/75rpm 3.57/6.52kmph Add a comment 0.1mi, 1:20 Running - General Split Summary === 1) 0.23km - 1:20(5:55/km) 99/114bpm 11cal 10.14/12.23kmph Add a comment 0.2mi, 2:40 Cross-Training - Walking Split Summary === 1) 0.26km - 2:40(10:26/km) 76/92bpm 11cal 56/60rpm 5.75/7.42kmph Add a comment	3.7mi, 19:52 Cycling - General Split Summary === 1) 5km - 16:13(3:15/km) 81/108bpm 86cal 18.5/33.29kmph 2) 0.9km - 3:39(4:04/km) 88/104bpm 21cal 14.73/25.73kmph Add a comment 1.6mi, 31:38 Cross-Training - Walking Split Summary === 1) 2.55km - 31:38(12:24/km) 73/90bpm 121cal 54/62rpm 4.83/6.18kmph Add a comment 1.6mi, 17:25 Running - General Split Summary === 1) 1km - 6:50(6:50/km) 120/129bpm 85cal 8.77/9.41kmph 2) 1km - 6:50(6:50/km) 114/120bpm 73cal 8.79/10.11kmph 3) 0.52km - 3:45(7:09/km) 109/112bpm 33cal 8.39/8.97kmph Add a comment	2.8mi, 15:59 Cycling - General Split Summary === 1) 4.42km - 15:59(3:37/km) 79/100bpm [286b/km] 76cal 16.6/32.79kmph Add a comment 2.7mi, 54:07 Cross-Training - Walking Split Summary === 1) 4.4km - 54:07(12:18/km) 72/113bpm 188cal 55/78rpm 4.88/7.59kmph Add a comment

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