DfdMike

About Me
Lifelong runner, now doing Parkruns just for fun plus the odd Cross Country Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? Any of my hobbies

Recent Blogs
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My parkrun
Dartford parkrun

Recent Training
2nd Dec	General	0.9mi	56:31
2nd Dec	Treadmill	3.9mi	40:08
29th Nov	Treadmill	5.5mi	55:01
27th Nov	Treadmill	6mi	1:00:00
25th Nov	Treadmill	5.7mi	55:01

12 Month Benchmarks	Run	Bike
Mile	7:58	3:38
5k	25:55	13:44
5mi	46:21	22:29
10k	1:01:29	29:13

Recent Pictures

2024 Targets	Set your targets
Bike 250 Run 600

Recent Threads
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Badges Collected	See available badges
+ 156 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2024	PB	WB
5km	1	28:05 57.51	28:05 9:02/mi	57.51

2024		Result	WAVA	Distance
31 Jul	Joydens Wood 5K Summer Series - Race 3 PB	28:05	57.51	5km

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	3	0	3	0	5	13	14	19	5	3	0	0	65
2024	0	0	0	0	0	0	0	0	2.7	3.7	5.3	0.9	12.5
2024	57	84	69	16	10	47	57	49	49	54	29	4	526
2024	0	0	0	60	68	12	21	51	10	0	0	0	221
2023	0	0	0	0	0	2	0	0	0	0	0	25	28
2023	81	35	39	3	25	38	60	67	51	59	84	50	592
2023	0	0	38	148	137	56	0	27	12	12	0	0	431
2022	7	3	4	3	0	0	0	0	0	3	4	0	25
2022	6.1	3.2	0	0.7	0	0	0	0.3	0	0	0.6	0	10.9
2022	57	50	73	68	64	68	62	53	61	64	79	53	752
2022	0	8	0	10	0	14	17	0	49	23	10	0	132
2021	11	9	20	0	2	0	0	0	0	3	0	0	44
2021	0	0	0	5.4	1.5	5.7	5.1	3	5.1	2.4	4.7	4.9	37.9
2021	87	74	90	96	8	24	56	52	55	52	50	53	696
2021	0	0	67	84	8	0	14	21	34	10	6	0	245
2020	0	0	12	75	69	40	26	0	1	0	23	2	247
2020	0	0	0	0	0	0	0	2.9	4.1	4	0	2.9	13.9
2020	14	52	72	73	84	48	72	70	76	67	70	48	745
2020	15	39	30	0	0	35	42	50	110	66	0	13	398
2019	3	0	0	9	5	12	5	6	11	5	6	16	78
2019	0	5	14	27	36	33	19	0	21	60	75	57	346
2019	0	2	15	44	27	40	40	50	33	20	27	21	319
2018	0	3	0	0	0	10	0	3	0	0	1	12	29
2018	7	2	12	47	5	4	49	12	40	28	0	28	233
2018	48	33	42	33	16	0	54	37	25	34	24	19	367
2017	0	9	0	0	0	3	3	0	1	3	5	6	30
2017	0	0	0	0	0	0	0.4	0	0	0	0	0	0.4
2017	0	0	28	14	5	5	6	10	4	2	0	4	77
2017	40	46	47	50	60	49	47	45	35	47	37	34	537
2016	5	1	8	4	4	40	24	4	13	0	9	6	120
2016	0	0	0	0	0	0.4	0	0	0	0	0	0	0.4
2016	10	5	7	20	33	13	22	26	45	6	0	0	187
2016	39	64	48	49	69	32	75	71	45	65	38	46	641
2015	0	0	0	0	0	0	2	3	5	2	1	16	28
2015	11	25	0	0	0	0	35	27	31	5	3	0	136
2015	0	0	0	0	0	9	31	47	43	64	64	35	292
2013	0	0	3	0	0	0	0	0	4	0	0	0	7
2009	0	0	0	0	0	0	0	0	0	0	0	4	4

Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12
0.8mi, 54:44 Swim - General 1) 0.2mi - 11:12(55:29/mi) 103/123bpm [5715b/mi] 85cal 31/rpm 2) 0mi - 3:14(0/mi) 75/111bpm [INFb/mi] 10cal 3) 0.19mi - 10:33(56:38/mi) 131/154bpm [7418b/mi] 129cal 31/rpm 4) 0mi - 2:22(0/mi) 87/145bpm [INFb/mi] 9cal 5) 0.19mi - 10:32(56:31/mi) 118/128bpm [6670b/mi] 96cal 32/rpm 6) 0mi - 6:14(0/mi) 76/116bpm [INFb/mi] 14cal 7) 0.19mi - 10:37(56:55/mi) 126/148bpm [7172b/mi] 117cal 31/rpm Add a comment	-	0.8mi, 55:13 Swim - General 1) 0.37mi - 21:50(58:33/mi) 98/121bpm [5738b/mi] 145cal 31/rpm 2) 0mi - 4:06(0/mi) 81/104bpm [INFb/mi] 14cal 3) 0.19mi - 10:46(57:47/mi) 102/112bpm [5894b/mi] 72cal 33/rpm 4) 0mi - 7:54(0/mi) 77/106bpm [INFb/mi] 22cal 5) 0.19mi - 10:37(56:58/mi) 101/114bpm [5753b/mi] 68cal 32/rpm Add a comment	-	-	-	-
Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19
0.8mi, 47:35 Swim - General 1) 0.22mi - 11:50(54:24/mi) 107/123bpm [5821b/mi] 104cal 31/rpm 2) 0mi - 1:01(0/mi) 94/116bpm [INFb/mi] 6cal 3) 0.19mi - 10:11(54:36/mi) 110/121bpm [6006b/mi] 86cal 32/rpm 4) 0mi - 1:24(0/mi) 91/115bpm [INFb/mi] 6cal 5) 0.19mi - 10:10(54:30/mi) 118/130bpm [6430b/mi] 97cal 34/rpm 6) 0mi - 2:31(0/mi) 86/118bpm [INFb/mi] 7cal 7) 0.19mi - 10:29(56:15/mi) 117/137bpm [6582b/mi] 93cal 33/rpm Add a comment	-	0.8mi, 48:08 Swim - General 1) 0.19mi - 9:58(53:27/mi) 98/111bpm [5238b/mi] 71cal 31/rpm 2) 0mi - 1:40(0/mi) 87/104bpm [INFb/mi] 8cal 3) 0.19mi - 9:50(52:46/mi) 126/150bpm [6649b/mi] 114cal 33/rpm 4) 0mi - 2:36(0/mi) 86/117bpm [INFb/mi] 9cal 5) 0.19mi - 9:42(52:00/mi) 129/155bpm [6707b/mi] 112cal 34/rpm 6) 0mi - 4:11(0/mi) 84/143bpm [INFb/mi] 11cal 7) 0.19mi - 10:13(54:49/mi) 115/128bpm [6305b/mi] 82cal 34/rpm Add a comment	-	-	0.8mi, 50:05 Swim - General 1) 0.19mi - 10:33(56:35/mi) 112/122bpm [6338b/mi] 101cal 30/rpm 2) 0mi - 3(0/mi) 102/104bpm [INFb/mi] 3) 0mi - 2:36(0/mi) 85/101bpm [INFb/mi] 10cal 4) 0.19mi - 10:30(56:22/mi) 111/127bpm [6257b/mi] 89cal 31/rpm 5) 0mi - 3:05(0/mi) 86/110bpm [INFb/mi] 11cal 6) 0.19mi - 10:39(57:09/mi) 113/137bpm [6457b/mi] 87cal 32/rpm 7) 0mi - 2:06(0/mi) 84/108bpm [INFb/mi] 6cal 8) 0.19mi - 10:33(56:36/mi) 114/127bpm [6452b/mi] 87cal 34/rpm Add a comment 3.7mi, 40:05 Run - Treadmill 1) 1mi - 12:24(12:24/mi) 95/127bpm [1178b/mi] 87cal 2) 1mi - 9:21(9:21/mi) 131/140bpm [1226b/mi] 118cal 3) 1mi - 9:19(9:19/mi) 141/145bpm [1314b/mi] 128cal 4) 0.69mi - 9:01(13:03/mi) 123/147bpm [1606b/mi] 79cal Add a comment	-
Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26
0.8mi, 54:57 Swim - General 1) 0.19mi - 10:48(57:58/mi) 137/156bpm [7940b/mi] 143cal 31/rpm 2) 0mi - 3:58(0/mi) 91/135bpm [INFb/mi] 15cal 3) 0.19mi - 10:47(57:50/mi) 141/153bpm [8156b/mi] 143cal 32/rpm 4) 0mi - 1:44(0/mi) 99/141bpm [INFb/mi] 7cal 5) 0.19mi - 10:42(57:26/mi) 128/142bpm [7351b/mi] 110cal 33/rpm 6) 0mi - 6:06(0/mi) 84/119bpm [INFb/mi] 12cal 7) 0.2mi - 10:51(53:45/mi) 126/141bpm [6773b/mi] 110cal 33/rpm Add a comment 4.1mi, 42:35 Run - Treadmill 1) 1mi - 10:56(10:56/mi) 109/125bpm [1191b/mi] 103cal 2) 1mi - 9:21(9:21/mi) 126/145bpm [1177b/mi] 110cal 3) 1mi - 9:13(9:13/mi) 152/157bpm [1401b/mi] 136cal 4) 1mi - 10:41(10:41/mi) 149/160bpm [1591b/mi] 148cal 5) 0.12mi - 2:25(19:32/mi) 112/121bpm [2187b/mi] 8cal Add a comment	-	0.8mi, 51:21 Swim - General 1) 0.19mi - 10:59(58:54/mi) 135/153bpm [7953b/mi] 142cal 31/rpm 2) 0mi - 2:56(0/mi) 91/140bpm [INFb/mi] 12cal 3) 0.19mi - 10:42(57:22/mi) 142/158bpm [8147b/mi] 144cal 33/rpm 4) 0mi - 4:05(0/mi) 87/150bpm [INFb/mi] 12cal 5) 0.19mi - 10:49(58:00/mi) 142/157bpm [8236b/mi] 142cal 33/rpm 6) 0mi - 1:21(0/mi) 105/146bpm [INFb/mi] 8cal 7) 0.19mi - 10:30(56:21/mi) 116/126bpm [6537b/mi] 62cal 34/rpm Add a comment 4mi, 40:46 Run - Treadmill 1) 1mi - 10:29(10:29/mi) 117/135bpm [1228b/mi] 112cal 2) 1mi - 9:16(9:16/mi) 133/139bpm [1232b/mi] 119cal 3) 1mi - 9:16(9:16/mi) 145/149bpm [1343b/mi] 130cal 4) 1mi - 11:33(11:33/mi) 143/158bpm [1651b/mi] 140cal 5) 0.01mi - 12(21:41/mi) 113/114bpm [2450b/mi] 1cal Add a comment	-	-	5.7mi, 55:01 Run - Treadmill 1) 1mi - 10:07(10:07/mi) 112/128bpm [1134b/mi] 99cal 2) 1mi - 9:22(9:22/mi) 130/137bpm [1217b/mi] 117cal 3) 1mi - 9:09(9:09/mi) 141/147bpm [1290b/mi] 125cal 4) 1mi - 9:28(9:28/mi) 150/154bpm [1419b/mi] 137cal 5) 1mi - 9:16(9:16/mi) 151/156bpm [1400b/mi] 134cal 6) 0.65mi - 7:39(11:46/mi) 146/157bpm [1718b/mi] 99cal Add a comment	-
Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3
6mi, 1:00:00 Run - Treadmill 1) 1mi - 10:07(10:07/mi) 108/123bpm [1092b/mi] 92cal 2) 1mi - 9:38(9:38/mi) 127/149bpm [1224b/mi] 114cal 3) 1mi - 9:17(9:17/mi) 148/155bpm [1373b/mi] 134cal 4) 1mi - 10:49(10:49/mi) 151/165bpm [1633b/mi] 155cal 5) 1mi - 11:10(11:10/mi) 139/151bpm [1552b/mi] 134cal 6) 0.8mi - 8:59(11:16/mi) 142/153bpm [1599b/mi] 109cal Add a comment	-	5.5mi, 55:01 Run - Treadmill 1) 1mi - 10:54(10:54/mi) 112/127bpm [1220b/mi] 109cal 2) 1mi - 9:50(9:50/mi) 130/137bpm [1278b/mi] 122cal 3) 1mi - 9:21(9:21/mi) 136/141bpm [1271b/mi] 121cal 4) 1mi - 9:04(9:04/mi) 147/151bpm [1333b/mi] 129cal 5) 1mi - 9:24(9:24/mi) 147/152bpm [1382b/mi] 132cal 6) 0.49mi - 6:29(13:17/mi) 128/141bpm [1701b/mi] 55cal Add a comment	-	-	0.9mi, 56:31 Swim - General 1) 0.22mi - 13:04(1:00:07/mi) 131/153bpm [7876b/mi] 154cal 32/rpm 2) 0mi - 1:10(0/mi) 88/109bpm [INFb/mi] 4cal 3) 0.22mi - 13:06(1:00:12/mi) 111/123bpm [6683b/mi] 95cal 32/rpm 4) 0mi - 1:27(0/mi) 86/111bpm [INFb/mi] 4cal 5) 0.22mi - 13:11(1:00:36/mi) 113/125bpm [6847b/mi] 98cal 33/rpm 6) 0mi - 1:37(0/mi) 84/116bpm [INFb/mi] 5cal 7) 0.22mi - 12:56(59:30/mi) 114/126bpm [6782b/mi] 99cal 34/rpm Add a comment 3.9mi, 40:08 Run - Treadmill 1) 1mi - 10:59(10:59/mi) 111/133bpm [1219b/mi] 107cal 2) 1mi - 9:10(9:10/mi) 139/145bpm [1274b/mi] 125cal 3) 1mi - 8:58(8:58/mi) 150/156bpm [1344b/mi] 130cal 4) 0.89mi - 11:01(12:24/mi) 130/158bpm [1611b/mi] 104cal Add a comment	-

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