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Zebra (55)

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Hillingdon AC

Races
46
Miles
5822
Miles
5
Miles
648
Miles
1481
WAVA
62.43%
Mile
6:56
5k
23:36
5M
46:17
10k
54:09
Half
1:53:15
Mara
4:40:30

About Me
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Random Q&A	See your Q&A
Describe your ideal run, ride or swim. It’s sunny but not too warm, running along with green all around, maybe the banks of a river - was that a kingfisher? - I’ve nowhere else to be and legs with some miles in them.

Recent Blogs
12 days of treasure hunt	Jan 2023
Who am I? (solved!)	Dec 2022
Anyone up for a late London marathon entry?	Aug 2022
Cambridge Half Marathon 2022	Mar 2022
Highlights	Dec 2021

My parkrun
No parkrun selected

Recent Training
6th Dec	General	0.9mi	19:16
6th Dec	General	2.7mi	25:28
6th Dec	General	2.9mi	21:31
6th Dec	General	0.9mi	13:06
5th Dec	General	0.9mi	20:38

12 Month Benchmarks	Run	Bike
Mile	6:44	3:04
5k	24:17	9:47
5mi	43:04	15:51
10k	54:15	19:51
10mi	1:30:13	34:19
Half	1:58:42	44:50

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 373 Run 1118 Walk 373

Recent Threads
700 miles in 2023
Things you want to say but can't

Buddies (2)

Followers (1)

Badges Collected	See available badges
+ 252 others

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Best Times
Best WAVA

Dist	Races	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	5							7:07 59.25	7:07 59.26	6:56 60.88	6:56 6:56/mi	60.88
5km	13				26:23 55.84	24:54 59.17	23:36 62.43	24:11 60.92	23:48 61.92	24:33 60.03	23:36 7:36/mi	62.43
5mi	2								46:17 51.61		46:17 9:15/mi	51.61
10km	8	59:30 49.94			57:56 51.29	56:42 52.41	59:18 50.12			54:09 55.19	54:09 8:43/mi	55.19
13.1mi	14		2:23:25 44.96	2:29:30 43.13		1:56:37 55.29	1:57:37 54.82	2:05:56 51.20	1:53:15 56.95	1:59:11 54.16	1:53:15 8:39/mi	56.95
26.2mi	2						4:59:40 44.71	4:40:30 47.76			4:40:30 10:42/mi	47.76

2023		Result	WAVA	Distance
14 Oct	Met League XC #1 Claybury	45:40	52.39	5mi
7 Oct	The Doctor K Cup	26:07	56.47	5km
24 Sep	Ealing Half Marathon	2:03:06	52.50	13.1mi
13 Aug	Burnham Beeches 10K PB	54:09	55.19	10km
6 Jul	Wilkie Mile PB	6:56	60.88	1mi
2 Apr	Reading Half Marathon		0.00	13.1mi
5 Mar	Cambridge Half Marathon SB	1:59:11	54.16	13.1mi
4 Feb	Black Park parkrun SB	24:33	60.03	5km
2022		Result	WAVA	Distance
16 Oct	Oxford Half Marathon	1:57:57	54.72	13.1mi
8 Oct	The Doctor K Cup	28:12	52.26	5km
5 Oct	Monthly virtual mile SB	7:07	59.26	1mi
1 Oct	Black Park parkrun SB	23:48	61.92	5km
6 Aug	Black Park parkrun	24:47	59.46	5km
2 Jul	Black Park parkrun	25:27	57.90	5km
30 Jun	Wilkie mile (Hillingdon athletics club event)	7:27	56.61	1mi
18 Jun	Endure24 - 5M lap PB	46:17	51.61	5mi
18 Jun	Endure24 - Reading	30 / 0	0.00	24hr
18 Jun	Endure24 - Reading	30 / 0	0.00	24hr
22 Apr	Virtual 1 miler	7:24	56.98	1mi
2 Apr	Black Park parkrun	26:43	55.15	5km
20 Mar	Hampton Court Palace Half Marathon	2:03:00	52.43	13.1mi
6 Mar	Cambridge Half Marathon PB	1:53:15	56.95	13.1mi
22 Jan	Black Park parkrun	27:14	54.10	5km
2021		Result	WAVA	Distance
3 Oct	London Marathon PB	4:40:30	47.76	26.2mi
31 Jul	Black Park parkrun SB	24:11	60.92	5km
22 Jul	HAC Wilkie Mile SB	7:07	59.25	1mi
2 May	Wimbledon Common Half Marathon SB	2:05:56	51.20	13.1mi
28 Mar	Fetch Virtual Weekend Half Marathon	2:17:00	47.06	13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	33:00	44.65	5km
4 Oct	Virtual London Marathon SB	4:59:40	44.71	26.2mi
13 Sep	Virtual Great North Run SB	1:57:37	54.82	13.1mi
29 Aug	HAC trial PB	23:36	62.43	5km
8 Mar	Cambridge Half Marathon	1:58:23	54.46	13.1mi
29 Feb	Dash in the Dark SB	59:18	50.12	10km
2019		Result	WAVA	Distance
13 Oct	Royal Parks Half Marathon	1:58:31	54.40	13.1mi
29 Jun	Piece of cake	57:41	51.53	10km
19 May	Virgin Sport Hackney Half Marathon SB	1:56:37	55.29	13.1mi
3 Mar	Cambridge Half Marathon	2:00:42	53.42	13.1mi
16 Feb	Coldham's Common parkrun SB	24:54	59.17	5km
6 Jan	Mornington Chasers Regent's Park 10K SB	56:42	52.41	10km
2018		Result	WAVA	Distance
22 Dec	Coldham's Common parkrun SB	26:23	55.84	5km
15 Sep	Kew Gardens 10k	1:01:23	48.41	10km
8 Jun	Run to the deep SB	57:56	51.29	10km
2017		Result	WAVA	Distance
5 Mar	Cambridge Half Marathon SB	2:29:30	43.13	13.1mi
2016		Result	WAVA	Distance
28 Feb	Cambridge Half Marathon SB	2:23:25	44.96	13.1mi
2015		Result	WAVA	Distance
4 Oct	Great Scottish Run 10K	1:06:46	44.51	10km
17 May	Morrison's Womens 10k, Glasgow SB	59:30	49.94	10km

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	28	24	28	45	32	29	28	33	57	31	19	4	357
2023	0	0	0	0	0	0	0	0	1.1	0	1.8	0.3	3.2
2023	97	103	74	48	86	65	104	112	82	62	13	3	849
2023	25	30	34	11	40	40	45	40	24	17	95	11	412
2022	38	35	36	43	35	9	34	36	17	29	26	32	369
2022	105	99	88	83	86	70	88	104	93	95	98	88	1099
2022	3	11	22	19	18	9	19	26	18	26	28	20	218
2021	51	34	49	33	30	40	33	74	30	31	32	19	455
2021	97	102	111	63	75	81	100	126	108	90	93	69	1115
2020	0	0	0	0	23	36	7	55	44	15	59	55	295
2020	74	88	92	97	128	105	125	131	118	91	47	70	1168
2020	0	0	0	0	0	0	0	0	17	0	0	0	17
2019	0	0	0	0	0	0	0	1.3	0	0.1	0	0	1.4
2019	84	68	62	63	58	58	62	30	49	44	37	53	667
2018	0	2	0	0	0	0	0	0	0	0	0	0	2
2018	19	16	23	24	42	39	40	59	25	28	29	67	410
2017	53	45	19	4	17	19	10	13	0	28	21	11	239
2016	29	42	2	0	0	6	3	14	14	25	20	31	185
2015	0	0	0	0	0	0	0	0	0	0	0	2	2
2015	0	0	0	0	0	0	0	12	40	13	23	3	91

Thu 9th Nov Nov 9	Fri 10th Nov Nov 10	Sat 11th Nov Nov 11	Sun 12th Nov Nov 12	Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15
0.9mi, 18:09 Walk - General Split Summary === 1) 1km - 11:41(11:41/km) 98/120bpm [1145b/km] 62cal 58/121rpm 2) 0.46km - 6:28(14:06/km) 126/138bpm [1776b/km] 43cal 48/77rpm Add a comment 2.8mi, 24:35 Bike - General Split Summary === 1) 4.53km - 24:35(5:25/km) 110/137bpm [596b/km] 134cal Add a comment 2.9mi, 26:10 Bike - General Split Summary === 1) 4.7km - 26:10(5:34/km) 110/131bpm [612b/km] 139cal Add a comment 1.3mi, 21:06 Walk - General Split Summary === 1) 1km - 12:34(12:34/km) 99/121bpm [1245b/km] 54cal 56/67rpm 2) 1km - 8:29(8:29/km) 95/118bpm [806b/km] 33cal 30/65rpm 3) 0.05km - 3(50/km) 65/65bpm [54b/km] Add a comment	1.3mi, 24:28 Walk - General Split Summary === 1) 0.49km - 5:35(11:31/km) 93/112bpm [1071b/km] 24cal 58/92rpm 2) 1km - 10:51(10:51/km) 99/123bpm [1075b/km] 60cal 59/66rpm 3) 0.56km - 8:02(14:13/km) 120/136bpm [1706b/km] 54cal 51/60rpm Add a comment 0mi, 1:06:51 Cross - Strength Add a comment	0mi, 34:14 Cross - Strength Add a comment 3.2mi, 32:10 Run - General Split Summary === 1) 0.02km - 17(16:03/km) 83/84bpm [1332b/km] 1cal 2) 1km - 6:41(6:41/km) 149/164bpm [995b/km] 66cal 3) 1km - 6:15(6:15/km) 162/171bpm [1011b/km] 70cal 4) 1km - 6:07(6:07/km) 170/174bpm [1039b/km] 71cal 5) 1km - 6:16(6:16/km) 176/186bpm [1103b/km] 73cal 6) 1km - 6:19(6:19/km) 174/187bpm [1100b/km] 70cal 7) 0.05km - 16(5:23/km) 173/175bpm [932b/km] 3cal Add a comment	0mi, 15:07 Cross - Strength Add a comment 7.8mi, 30:55 Bike - General Split Summary === 1) 5km - 11:10(2:14/km) 102cal 69/85rpm 132/246W 2) 5km - 11:29(2:18/km) 105cal 73/87rpm 132/279W 3) 2.54km - 8:16(3:15/km) 49cal 69/102rpm 79/384W Add a comment	1mi, 21:44 Walk - General Split Summary === 1) 1km - 13:24(13:24/km) 108/128bpm [1447b/km] 67cal 51/59rpm 2) 0.06km - 50(14:33/km) 129/132bpm [1877b/km] 6cal 54/56rpm 3) 0.51km - 7:31(14:35/km) 120/137bpm [1750b/km] 46cal 53/56rpm Add a comment 0.3mi, 22:37 Swim - General Split Summary === 1) 0.46km - 22:37(48:46/km) 131/153bpm [6389b/km] 77cal 29/45rpm Add a comment 0mi, 47:19 Cross - Strength Add a comment 0mi, 12:47 Cross - Other Split Summary === 1) 0km - 5:47(0/km) 120/137bpm [INFb/km] 42cal Add a comment 1mi, 20:30 Walk - General Split Summary === 1) 1km - 12:42(12:42/km) 97/116bpm [1232b/km] 57cal 55/63rpm 2) 0.62km - 7:48(12:30/km) 98/111bpm [1225b/km] 34cal 54/59rpm Add a comment	0mi, 40:46 Cross - Strength Add a comment 0mi, 2:45 Cross - Strength Add a comment 0.9mi, 18:21 Walk - General Split Summary === 1) 1km - 12:50(12:50/km) 97/115bpm [1245b/km] 53cal 59/71rpm 2) 0.41km - 5:31(13:31/km) 103/108bpm [1392b/km] 25cal 48/64rpm Add a comment	-
Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19	Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22
0mi, 24:01 Cross - Strength Add a comment 8.3mi, 30:30 Bike - General Split Summary === 1) 5km - 11:23(2:17/km) 2/141bpm [5b/km] 102cal 70/90rpm 129/279W 2) 5km - 10:44(2:09/km) 105cal 69/80rpm 144/276W 3) 3.29km - 8:23(2:33/km) 59cal 63/86rpm 97/340W Add a comment	0mi, 19:04 Cross - Strength Add a comment 0.4mi, 20:00 Swim - General Split Summary === 1) 0.5km - 18:23(36:47/km) 122/137bpm [4487b/km] 89cal 26/42rpm 2) 0.08km - 1:37(19:46/km) 117/123bpm [2313b/km] 20cal 27/185rpm Add a comment 0mi, 21:18 Cross - Strength Add a comment 0mi, 23:12 Cross - Physiotherapy Split Summary === 1) 0km - 23:12(0/km) 122/153bpm [INFb/km] 168cal Physio Add a comment	0mi, 27:38 Cross - Strength Add a comment 3.1mi, 31:24 Run - General Split Summary === 1) 0.01km - 17(28:57/km) 79/82bpm [2287b/km] 1cal 2) 1km - 6:28(6:28/km) 147/165bpm [950b/km] 63cal 3) 1km - 6:33(6:33/km) 158/163bpm [1035b/km] 67cal 4) 1km - 6:08(6:08/km) 165/172bpm [1011b/km] 67cal 5) 1km - 6:29(6:29/km) 166/177bpm [1077b/km] 69cal 6) 0.95km - 5:29(5:45/km) 172/179bpm [989b/km] 64cal Add a comment	1.2mi, 30:47 Walk - General Split Summary === 1) 1km - 13:15(13:15/km) 122/148bpm [1617b/km] 78cal 54/61rpm 2) 1km - 17:28(17:28/km) 98/133bpm [1712b/km] 60cal 14/58rpm 3) 0km - 3(13:32/km) 67/67bpm [907b/km] Add a comment 0.3mi, 21:01 Swim - General Split Summary === 1) 0.5km - 19:49(39:39/km) 117/151bpm [4639b/km] 87cal 26/41rpm 2) 0.02km - 1:11(51:52/km) 111/114bpm [5757b/km] 4cal 35/165rpm Add a comment 0mi, 48:27 Cross - Strength Add a comment 0mi, 27:58 Cross - General Split Summary === 1) 0km - 27:58(0/km) 135/155bpm [INFb/km] 244cal Rowing machine & recumbent bike Add a comment 0.8mi, 18:49 Walk - General Split Summary === 1) 1km - 12:28(12:28/km) 89/103bpm [1109b/km] 46cal 58/64rpm 2) 0.33km - 6:21(19:11/km) 100/110bpm [1919b/km] 26cal 38/67rpm Add a comment	0mi, 16:11 Cross - Strength Add a comment 0.9mi, 22:52 Walk - General Split Summary === 1) 1km - 15:09(15:09/km) 95/122bpm [1439b/km] 66cal 53/68rpm 2) 0.38km - 7:43(20:35/km) 112/127bpm [2305b/km] 42cal 37/76rpm Add a comment 2.8mi, 25:53 Bike - General Split Summary === 1) 4.53km - 25:53(5:43/km) 111/125bpm [634b/km] 141cal Add a comment 2.9mi, 22:23 Bike - General Split Summary === 1) 4.58km - 22:23(4:53/km) 114/136bpm [557b/km] 133cal Add a comment	0mi, 40:01 Cross - Strength Add a comment 9.3mi, 32:06 Bike - General Split Summary === 1) 5km - 10:18(2:04/km) 97cal 63/73rpm 136/249W 2) 5km - 10:44(2:09/km) 101cal 66/81rpm 138/265W 3) 5km - 11:01(2:12/km) 91cal 66/84rpm 118/299W 4) 0.02km - 2(1:53/km) 61/61rpm 76/71W Add a comment	0.5mi, 35:15 Swim - General Split Summary === 1) 0.5km - 23:00(46:00/km) 112/132bpm [5152b/km] 98cal 30/48rpm 2) 0.22km - 12:15(56:11/km) 103/120bpm [5786b/km] 38cal 21/218rpm Add a comment
Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26	Mon 27th Nov Nov 27	Tue 28th Nov Nov 28	Wed 29th Nov Nov 29
0mi, 51:00 Cross - Strength Add a comment 5.9mi, 40:00 Bike - General Split Summary === 1) 9.5km - 40:00(4:13/km) 177cal 14.25/0kmph Add a comment 1.3mi, 20:38 Walk - General Split Summary === 1) 1km - 11:58(11:58/km) 95/116bpm [1137b/km] 54cal 59/69rpm 2) 1km - 8:38(8:38/km) 92/105bpm [794b/km] 34cal 36/62rpm 3) 0.04km - 2(48/km) 70/70bpm [56b/km] Add a comment	0.4mi, 21:22 Swim - General Split Summary === 1) 0.5km - 16:23(32:46/km) 98/114bpm [3211b/km] 93cal 26/40rpm 2) 0.13km - 4:59(39:33/km) 96/116bpm [3797b/km] 23cal 24/37rpm Add a comment 0mi, 34:23 Cross - Strength Add a comment 0mi, 27:09 Cross - Other Split Summary === 1) 0km - 27:09(0/km) 123/151bpm [INFb/km] 188cal Add a comment	3.2mi, 32:12 Run - General Split Summary === 1) 1km - 6:20(6:20/km) 141/163bpm [894b/km] 63cal 2) 1km - 6:24(6:24/km) 159/175bpm [1017b/km] 65cal 3) 1km - 6:18(6:18/km) 160/172bpm [1008b/km] 66cal 4) 1km - 6:23(6:23/km) 163/170bpm [1041b/km] 64cal 5) 1km - 6:20(6:20/km) 160/168bpm [1015b/km] 65cal 6) 0.08km - 26(5:23/km) 162/165bpm [872b/km] 5cal Add a comment	0mi, 31:29 Cross - Strength Add a comment 14.6mi, 50:41 Bike - General Split Summary === 1) 5km - 10:27(2:05/km) 94cal 72/80rpm 129/252W 2) 5km - 9:58(2:00/km) 99cal 74/85rpm 146/275W 3) 5km - 11:18(2:16/km) 108cal 74/86rpm 139/274W 4) 5km - 11:15(2:15/km) 103cal 75/89rpm 132/283W 5) 3.41km - 7:43(2:16/km) 65cal 72/91rpm 122/351W Add a comment	-	0mi, 24:09 Cross - Strength Add a comment	0mi, 38:50 Cross - Strength Add a comment 0mi, 30:37 Cross - Other Split Summary === 1) 0km - 30:37(0/km) 156/177bpm [INFb/km] 324cal Add a comment
Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3	Mon 4th Dec Dec 4	Tue 5th Dec Dec 5	Wed 6th Dec Dec 6
-	-	3.1mi, 33:28 Run - General Split Summary === 1) 1km - 6:49(6:49/km) 132/154bpm [900b/km] 65cal 2) 1km - 6:39(6:39/km) 158/165bpm [1050b/km] 68cal 3) 1km - 6:33(6:33/km) 161/167bpm [1053b/km] 70cal 4) 1km - 6:39(6:39/km) 163/171bpm [1083b/km] 66cal 5) 1km - 6:32(6:32/km) 163/171bpm [1064b/km] 69cal 6) 0.06km - 17(4:42/km) 172/173bpm [809b/km] 4cal Add a comment	-	0.3mi, 14:39 Swim - General Split Summary === 1) 0.33km - 6:58(21:25/km) 112/126bpm [2399b/km] 77cal 30/rpm 2) 0km - 5(0/km) 97/103bpm [INFb/km] 3cal 3) 0km - 1:45(0/km) 85/92bpm [INFb/km] 6cal 4) 0.2km - 5:52(29:19/km) 98/121bpm [2873b/km] 46cal 30/rpm Add a comment 0mi, 36:41 Cross - Strength Add a comment 0mi, 30:14 Cross - Other Split Summary === 1) 0km - 30:14(0/km) 140/171bpm [INFb/km] 257cal Add a comment	0.9mi, 20:38 Walk - General Split Summary === 1) 1km - 11:49(11:49/km) 108/132bpm [1277b/km] 69cal 56/88rpm 2) 0.5km - 8:48(17:33/km) 124/144bpm [2177b/km] 53cal 35/58rpm Add a comment 2.7mi, 18:55 Bike - General Split Summary === 1) 4.31km - 18:55(4:23/km) 102/124bpm [447b/km] 86cal Add a comment 2.9mi, 23:38 Bike - General Split Summary === 1) 4.62km - 23:38(5:07/km) 110/126bpm [563b/km] 127cal Add a comment 0.8mi, 13:35 Walk - General Split Summary === 1) 1km - 10:28(10:28/km) 103/123bpm [1079b/km] 58cal 63/92rpm 2) 0.24km - 3:06(13:05/km) 111/121bpm [1453b/km] 15cal 56/64rpm Add a comment	0.9mi, 19:16 Walk - General Split Summary === 1) 1km - 11:32(11:32/km) 101/117bpm [1165b/km] 63cal 55/89rpm 2) 0.52km - 7:44(14:56/km) 119/135bpm [1778b/km] 49cal 45/80rpm Add a comment 2.7mi, 25:28 Bike - General Split Summary === 1) 4.33km - 25:28(5:53/km) 117/139bpm [688b/km] 157cal Add a comment 2.9mi, 21:31 Bike - General Split Summary === 1) 4.61km - 21:31(4:40/km) 115/139bpm [537b/km] 127cal Add a comment 0.9mi, 13:06 Walk - General Split Summary === 1) 1.44km - 13:06(9:06/km) 43cal 6.6/0kmph Add a comment

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