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spinodal
M45 Greater London

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Races
4
Miles
7880
Miles
11
WAVA
68.55%
Mara
3:04:25
100k
9:26:33

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Recent Training
31st Jan	General	7mi	1:01:35
30th Jan	General	6.2mi	1:00:01
29th Jan	General	6.8mi	1:03:02
28th Jan	General	11.2mi	1:30:01
27th Jan	General	7mi	1:00:03

12 Month Benchmarks	Run
Mile	6:28
5k	20:24
5mi	34:14
10k	42:42
10mi	1:12:19
Half	1:42:25
20mi	2:44:16
Mara	3:37:15
50k	4:25:41
40mi	5:49:16
75k	6:54:34
50mi	7:33:52
100k	10:02:50
75mi	12:35:02
150k	16:32:17
200k	22:49:40

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Best Times
Best WAVA

Dist	Races	PB	WB	2016	2017	2019	2020
26.2mi	1	3:04:25 7:02/mi	68.55	3:04:25 68.55
100km	1	9:26:33 9:07/mi	66.65				9:26:33 66.65
246km	1	32:48:45 12:53/mi	57.37		32:48:45 57.37
153mi	1	35:33:53 13:57/mi	53.85			35:33:53 53.85

2020		Result	WAVA	Distance
26 Jan	Flitch Way 100km PB	9:26:33	66.65	100km
2019		Result	WAVA	Distance
27 Sep	Spartathlon PB	35:33:53	53.85	153mi
2017		Result	WAVA	Distance
29 Sep	Spartathlon PB	32:48:45	57.37	246km
2016		Result	WAVA	Distance
6 Mar	Runatolia PB	3:04:25	68.55	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	97	0	0	0	0	0	0	0	0	0	0	0	97
2022	133	250	266	214	194	185	330	313	416	100	190	201	2792
2021	204	190	228	156	271	279	341	331	159	222	192	193	2765
2020	0	0	0	0	0	0	0	0	11	0	0	0	11
2020	153	102	174	154	199	178	245	246	178	204	231	161	2225

Wed 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10
-	7.6mi, 1:00:02 Run - General Split Summary === 1) 2.24km - 12:31(5:35/km) 130/138bpm [725b/km] 169cal 350/423W 2) 3.43km - 15:01(4:23/km) 153/158bpm [670b/km] 243cal 419/461W 3) 0.88km - 5:00(5:41/km) 137/154bpm [778b/km] 66cal 327/439W 4) 3.43km - 15:01(4:23/km) 154/158bpm [674b/km] 244cal 417/472W 5) 2.24km - 12:29(5:34/km) 140/155bpm [780b/km] 165cal 346/442W Add a comment	7.2mi, 1:02:52 Run - General Split Summary === 1) 11.57km - 1:02:52(5:26/km) 126/135bpm [685b/km] 822cal 351/577W Add a comment	-	-	-	-
Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17
-	-	-	-	10.7mi, 1:32:32 Run - General Split Summary === 1) 16.69km - 1:30:00(5:24/km) 145/157bpm [782b/km] 1278cal 352/453W 2) 0.46km - 2:32(5:34/km) 146/148bpm [813b/km] 35cal 347/431W Add a comment	5.7mi, 50:36 Run - General Split Summary === 1) 7.1km - 39:00(5:30/km) 133/142bpm [731b/km] 529cal 355/504W 2) 2.12km - 11:36(5:28/km) 139/145bpm [761b/km] 160cal 355/480W Add a comment	-
Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24
7mi, 1:00:27 Run - General Split Summary === 1) 11.24km - 1:00:27(5:23/km) 137/152bpm [737b/km] 836cal 346/470W Add a comment	6.8mi, 1:00:06 Run - General Split Summary === 1) 10.97km - 1:00:06(5:29/km) 133/143bpm [729b/km] 800cal 345/478W Add a comment	-	-	-	-	-
Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31
7.2mi, 1:01:20 Run - General Split Summary === 1) 11.53km - 1:01:20(5:19/km) 134/147bpm [713b/km] 835cal 352/465W Add a comment	7.1mi, 1:00:02 Run - General Split Summary === 1) 11.37km - 1:00:02(5:17/km) 137/147bpm [723b/km] 834cal 358/474W Add a comment	7mi, 1:00:03 Run - General Split Summary === 1) 11.2km - 1:00:03(5:22/km) 132/142bpm [707b/km] 807cal 360/454W Add a comment	11.2mi, 1:30:01 Run - General Split Summary === 1) 18.09km - 1:30:01(4:59/km) 142/151bpm [707b/km] 1282cal 380/480W Add a comment	6.8mi, 1:03:02 Run - General Split Summary === 1) 10.91km - 1:03:02(5:47/km) 126/133bpm [728b/km] 787cal 331/494W Add a comment	6.2mi, 1:00:01 Run - General Split Summary === 1) 10.04km - 1:00:01(5:59/km) 123/141bpm [735b/km] 730cal 304/449W Add a comment	7mi, 1:01:35 Run - General Split Summary === 1) 11.3km - 1:01:35(5:27/km) 131/139bpm [714b/km] 810cal 345/509W Add a comment

spinodal M45 Greater London

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spinodal
M45 Greater London