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tomgrower

M75 Worcestershire

About
Bests
All Races
Mileage
Training

Evesham Vale RC

Races
9
Miles
1114
Miles
1102
Miles
10
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
20th Apr	General	3.1mi	27:59
15th Apr	General	1.6mi	22:25
15th Apr	General	6.6mi	1:24:12
14th Apr	General	6.9mi	1:11:55
13th Apr	General	3.1mi	28:48

12 Month Benchmarks	Run	Bike
Mile	8:13	1:13
5k	26:33	4:50
5mi	43:36	8:08
10k	54:32	19:33
10mi	1:35:00	41:19
Half	2:04:08	57:27

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2011	PB	WB
5mi	1	39:28 65.14				39:28 7:54/mi	65.14
10km	2	50:45 63.35		52:42 61.57		50:45 8:10/mi	63.35
12km	1		1:01:53 63.06			1:01:53 8:18/mi	63.06
10mi	1		1:40:25 53.02			1:40:25 10:03/mi	53.02
13mi	1	2:01:57 56.84				2:01:57 9:23/mi	56.84
13.1mi	2	1:53:27 61.57				1:53:27 8:40/mi	61.57
26.2mi	1				4:10:27 60.75	4:10:27 9:34/mi	60.75

2011		Result	WAVA	Distance
17 Apr	London Marathon PB	4:10:27	60.75	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	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	4	0	0	0	0	0	0	0	0	0	0	4
2024	42	39	58	48	0	0	0	0	0	0	0	0	188
2024	17	39	11	23	0	0	0	0	0	0	0	0	91
2023	0	0	0	0	0	0	0	0	0	0	0	1	1
2023	72	55	46	20	6	48	106	76	52	88	62	34	665
2023	28	0	0	150	47	123	57	109	105	86	47	51	803
2022	0	0	0	0	0	0	0	0	0	0	0	5	5
2022	0	0	0	0	0	0	0	0	78	60	52	72	261
2022	0	0	0	0	0	0	0	0	53	54	103	0	209

Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
-	-	-	3.1mi, 29:16 Run - General 1) 1.61km - 9:20(5:48/km) 130/142bpm [754b/km] 116cal 2) 1.61km - 9:36(5:58/km) 146/152bpm [871b/km] 126cal 3) 1.61km - 9:54(6:09/km) 151/155bpm [930b/km] 132cal 4) 0.08km - 25(5:22/km) 156/159bpm [837b/km] 6cal Add a comment	-	5.9mi, 1:23:48 Run - General 1) 1.61km - 12:28(7:45/km) 124/140bpm [960b/km] 121cal 2) 1.61km - 13:23(8:19/km) 136/151bpm [1131b/km] 133cal 3) 1.61km - 14:16(8:52/km) 119/153bpm [1055b/km] 133cal 4) 1.61km - 13:17(8:15/km) 112/122bpm [924b/km] 109cal 5) 1.61km - 15:52(9:51/km) 98/113bpm [966b/km] 114cal 6) 1.4km - 14:33(10:25/km) 100/111bpm [1042b/km] 95cal Add a comment	-
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
7.3mi, 1:32:51 Run - General 1) 1.61km - 13:04(8:07/km) 103/117bpm [836b/km] 117cal 2) 1.61km - 11:33(7:11/km) 114/126bpm [819b/km] 118cal 3) 1.61km - 12:23(7:42/km) 117/123bpm [900b/km] 121cal 4) 1.61km - 12:19(7:39/km) 115/120bpm [880b/km] 113cal 5) 1.61km - 12:21(7:41/km) 115/126bpm [883b/km] 116cal 6) 1.61km - 11:15(7:00/km) 118/127bpm [825b/km] 115cal 7) 1.61km - 14:18(8:53/km) 114/132bpm [1012b/km] 115cal 8) 0.51km - 5:37(10:55/km) 114/126bpm [1244b/km] 39cal Add a comment	-	-	3.1mi, 28:59 Run - General 1) 1.61km - 9:11(5:43/km) 122/137bpm [697b/km] 114cal 2) 1.61km - 9:20(5:48/km) 141/144bpm [817b/km] 117cal 3) 1.61km - 9:27(5:52/km) 144/149bpm [845b/km] 120cal 4) 0.18km - 1:01(5:32/km) 150/154bpm [830b/km] 14cal Add a comment	5.1mi, 1:04:47 Run - General 1) 1.61km - 13:14(8:13/km) 109/125bpm [896b/km] 116cal 2) 1.61km - 11:24(7:05/km) 114/135bpm [808b/km] 116cal 3) 1.61km - 12:33(7:48/km) 107/116bpm [834b/km] 115cal 4) 1.61km - 13:13(8:13/km) 105/117bpm [863b/km] 113cal 5) 1.61km - 12:50(7:59/km) 105/111bpm [837b/km] 113cal 6) 0.17km - 1:32(9:16/km) 110/112bpm [1019b/km] 13cal Add a comment	-	-
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
5.4mi, 1:08:36 Run - General 1) 1.61km - 12:15(7:36/km) 118/128bpm [898b/km] 119cal 2) 1.61km - 11:59(7:27/km) 116/127bpm [864b/km] 120cal 3) 1.61km - 12:02(7:28/km) 121/141bpm [904b/km] 123cal 4) 1.61km - 13:04(8:07/km) 119/139bpm [967b/km] 122cal 5) 1.61km - 14:03(8:44/km) 111/129bpm [969b/km] 116cal 6) 0.58km - 5:13(8:56/km) 112/116bpm [1001b/km] 44cal Add a comment	-	23mi, 2:48:47 Bike - General 1) 8.05km - 29:28(3:40/km) 93/124bpm [340b/km] 179cal 2) 8.05km - 25:01(3:07/km) 104/118bpm [323b/km] 174cal 3) 8.05km - 1:03:45(7:55/km) 79/124bpm [626b/km] 232cal 4) 8.05km - 27:43(3:27/km) 105/122bpm [362b/km] 192cal 5) 4.78km - 22:51(4:47/km) 100/113bpm [478b/km] 113cal Add a comment	3.1mi, 28:48 Run - General 1) 1.61km - 9:12(5:43/km) 131/141bpm [748b/km] 115cal 2) 1.61km - 9:17(5:46/km) 142/147bpm [819b/km] 121cal 3) 1.61km - 9:22(5:49/km) 144/149bpm [838b/km] 116cal 4) 0.19km - 58(5:04/km) 149/152bpm [755b/km] 13cal Add a comment	6.9mi, 1:11:55 Run - General 1) 1.61km - 15:02(9:21/km) 127/141bpm [1187b/km] 168cal 2) 0.4km - 3:57(9:53/km) 129/136bpm [1274b/km] 41cal 3) 1.61km - 9:43(6:02/km) 125/139bpm [754b/km] 106cal 4) 1.61km - 10:04(6:15/km) 132/138bpm [826b/km] 119cal 5) 1.61km - 8:58(5:34/km) 133/140bpm [740b/km] 106cal 6) 1.61km - 9:00(5:36/km) 134/142bpm [749b/km] 107cal 7) 1.61km - 9:25(5:51/km) 140/143bpm [820b/km] 113cal 8) 1.02km - 5:46(5:41/km) 145/151bpm [823b/km] 75cal Add a comment	1.6mi, 22:25 Run - General 1) 1.61km - 14:18(8:53/km) 107/124bpm [951b/km] 118cal 2) 0.93km - 8:07(8:47/km) 104/111bpm [913b/km] 64cal Add a comment 6.6mi, 1:24:12 Run - General 1) 1.61km - 13:22(8:18/km) 106/129bpm [880b/km] 113cal 2) 1.61km - 12:25(7:43/km) 105/121bpm [810b/km] 114cal 3) 1.61km - 12:42(7:53/km) 112/124bpm [884b/km] 124cal 4) 1.61km - 12:32(7:47/km) 107/131bpm [834b/km] 123cal 5) 1.61km - 13:13(8:13/km) 108/124bpm [887b/km] 114cal 6) 1.61km - 12:04(7:30/km) 109/116bpm [817b/km] 111cal 7) 0.96km - 7:54(8:15/km) 108/124bpm [891b/km] 76cal Add a comment	-
Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
-	-	-	3.1mi, 27:59 Run - General 1) 1.61km - 9:05(5:39/km) 137/160bpm [773b/km] 119cal 2) 1.61km - 8:57(5:34/km) 152/162bpm [845b/km] 120cal 3) 1.61km - 8:54(5:32/km) 151/162bpm [835b/km] 114cal 4) 0.21km - 1:03(5:06/km) 145/149bpm [740b/km] 13cal Add a comment	-	-	-

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