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tomgrower
M70 Worcestershire

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Evesham Vale RC

Races
9
Miles
460
Miles
433
Miles
5
WAVA
65.14%
5M
39:28
10k
50:45
10M
1:40:25
Half
1:53:27
Mara
4:10:27

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Recent Training
31st May	General	6.6mi	54:12
30th May	General	6.3mi	1:38:50
21st May	General	9.1mi	1:27:22
21st May	General	7mi	1:14:52
19th May	General	23.7mi	2:24:32

12 Month Benchmarks	Run	Bike
Mile	8:02	1:13
5k	27:24	4:41
5mi	45:05	8:08
10k	56:06	17:06
10mi	1:36:13	37:07
Half	2:06:07	1:08:25
20mi	7:11:18	1:49:40

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2011
5mi	1	39:28 7:54/mi	65.14	39:28 65.14
10km	2	50:45 8:10/mi	63.35	50:45 63.35		52:42 61.57
12km	1	1:01:53 8:18/mi	63.06		1:01:53 63.06
10mi	1	1:40:25 10:03/mi	53.02		1:40:25 53.02
13mi	1	2:01:57 9:23/mi	56.84	2:01:57 56.84
13.1mi	2	1:53:27 8:40/mi	61.57	1:53:27 61.57
26.2mi	1	4:10:27 9:34/mi	60.76				4:10:27 60.76

2011		Result	WAVA	Distance
17 Apr	London Marathon PB	4:10:27	60.76	26.2mi
2009		Result	WAVA	Distance
12 Jul	Evesham Vale 10K SB	52:42	61.57	10km
2008		Result	WAVA	Distance
3 Feb	Stourbridge Stagger PB	1:40:25	53.02	10mi
20 Jan	Not the Roman IX PB	1:01:53	63.06	12km
2007		Result	WAVA	Distance
25 Nov	Maylarch Eynsham 10k PB	50:45	63.35	10km
4 Nov	Guy Fawkes 5 PB	39:28	65.14	5mi
21 Oct	Coventry Half Marathon	1:55:42	60.94	13.1mi
30 Jun	Bourton Hilly Half PB	2:01:57	56.84	13mi
13 May	Tewkesbury Half Marathon PB	1:53:27	61.57	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Sep	Oct	Nov	Dec	Total
2023	72	55	46	20	6	0	0	0	0	199
2023	28	0	0	150	47	0	0	0	0	224
2022	0	0	0	0	0	0	0	0	5	5
2022	0	0	0	0	0	78	60	52	72	261
2022	0	0	0	0	0	53	54	103	0	209

Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7	Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11
-	-	-	-	-	-	-
Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14	Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18
-	-	-	-	-	-	-
Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21	Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25
23.7mi, 2:24:32 Bike - General Split Summary === 1) 8.05km - 34:21(4:16/km) 79/103bpm [337b/km] 149cal 2) 8.05km - 26:02(3:14/km) 87/113bpm [281b/km] 121cal 3) 8.05km - 27:28(3:25/km) 93/108bpm [317b/km] 157cal 4) 8.05km - 27:22(3:24/km) 100/111bpm [340b/km] 178cal 5) 6.01km - 29:20(4:53/km) 94/110bpm [459b/km] 149cal Add a comment	-	9.1mi, 1:27:22 Bike - General Split Summary === 1) 14.7km - 1:27:22(5:57/km) 74/94bpm [440b/km] 264cal 17/87rpm Add a comment 7mi, 1:14:52 Bike - General Split Summary === 1) 8.05km - 39:21(4:53/km) 78/121bpm [381b/km] 170cal 2) 3.23km - 35:31(11:00/km) 78/113bpm [858b/km] 127cal Add a comment	-	-	-	-
Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28	Mon 29th May May 29	Tue 30th May May 30	Wed 31st May May 31	Thu 1st Jun Jun 1
-	-	-	-	6.3mi, 1:38:50 Run - General Split Summary === 1) 1.61km - 14:15(8:51/km) 102/115bpm [903b/km] 107cal 2) 1.61km - 13:35(8:26/km) 102/110bpm [861b/km] 109cal 3) 1.61km - 13:27(8:22/km) 105/115bpm [878b/km] 111cal 4) 1.61km - 20:04(12:28/km) 96/117bpm [1197b/km] 115cal 5) 1.61km - 15:59(9:56/km) 106/126bpm [1053b/km] 114cal 6) 1.61km - 16:04(9:59/km) 110/145bpm [1098b/km] 115cal 7) 0.51km - 5:26(10:37/km) 100/112bpm [1061b/km] 36cal Add a comment	6.6mi, 54:12 Bike - General Split Summary === 1) 8.05km - 46:49(5:49/km) 88/117bpm [512b/km] 248cal 2) 2.58km - 7:23(2:51/km) 103/115bpm [294b/km] 58cal Add a comment	-

tomgrower M70 Worcestershire

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Read Everyone!

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tomgrower
M70 Worcestershire