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dfwboro
M55

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About Me
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Random Q&A	See your Q&A
What's the biggest challenge that awaits you? 50k run

Recent Blogs
652 miles to be beaten	Jan 2013
London Marathon 2011..training blog	Nov 2010
London Marathon 2011..training blog	Nov 2010
London Marathon 2011..training blog	Nov 2010
London Marathon 2011..training blog	Nov 2010

My parkrun
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Recent Training
25th Sep	General	4.3mi	47:29
24th Sep	General	8.1mi	1:27:36
23rd Sep	General	3.7mi	47:31
21st Sep	General	6.2mi	58:50
20th Sep	General	6mi	57:59

12 Month Benchmarks	Run
Mile	5:24
5k	25:41
5mi	41:49
10k	52:08
10mi	1:25:42
Half	1:55:34
20mi	3:20:45
Mara	5:09:46

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Best Times
Best WAVA

Dist	Races	2004	2005	PB	WB
13.1mi	1	1:46:23 55.21		1:46:23 8:07/mi	55.21
26.2mi	1		4:16:20 48.05	4:16:20 9:47/mi	48.05

2021		Result	WAVA	Distance
17 Oct	Yorkshire Marathon		0.00	26.2mi
2005		Result	WAVA	Distance
17 Apr	London Marathon PB	4:16:20	48.05	26.2mi
2004		Result	WAVA	Distance
26 Sep	Great North Run PB	1:46:23	55.21	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
2023	172	135	127	123	149	138	126	154	107	0	0	0	1231
2022	135	83	122	98	120	143	107	122	105	103	71	98	1310
2021	201	200	198	128	150	98	60	118	79	83	105	103	1525
2020	66	72	112	105	105	109	112	143	140	110	150	210	1436
2019	111	98	141	114	120	111	114	107	62	75	90	97	1240
2018	116	61	25	74	59	39	23	36	43	86	80	91	734
2017	96	67	71	151	97	90	80	67	70	109	67	111	1075
2016	52	50	92	95	56	60	75	79	79	77	56	34	805
2015	36	35	26	19	15	33	69	75	71	58	29	41	507
2014	16	12	19	23	37	32	56	21	27	0	0	4	247
2013	28	10	31	32	12	57	34	53	46	5	12	51	370
2012	23	61	92	111	78	71	54	95	7	24	23	14	652
2011	0	0	8	20	0	32	1	0	7	33	0	3	104
2010	2	0	16	18	55	13	16	4	8	88	68	0	289
2009	0	0	0	0	0	0	0	21	67	73	30	0	190
2008	13	0	0	21	32	0	0	29	4	0	0	0	99
2007	0	0	0	0	0	0	0	0	27	38	0	0	65

Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4
5.1mi, 55:25 Run - General Split Summary === 1) 1mi - 10:40(10:40/mi) 112/121bpm [1195b/mi] 86cal 5.62/6.14mph 2) 1mi - 11:04(11:04/mi) 108/123bpm [1195b/mi] 71cal 5.42/6.16mph 3) 1mi - 11:15(11:15/mi) 107/117bpm [1203b/mi] 66cal 5.34/6.28mph 4) 1mi - 11:02(11:02/mi) 108/157bpm [1192b/mi] 61cal 5.44/6.62mph 5) 1mi - 10:26(10:26/mi) 110/119bpm [1148b/mi] 62cal 5.75/6.37mph 6) 0.1mi - 57(9:42/mi) 115/118bpm [1116b/mi] 6cal 6.18/6.49mph Add a comment	6.6mi, 1:04:49 Run - General Split Summary === 1) 1mi - 10:03(10:03/mi) 104/114bpm [1046b/mi] 70cal 5.97/6.51mph 2) 1mi - 9:51(9:51/mi) 113/118bpm [1114b/mi] 77cal 6.09/7.49mph 3) 1mi - 9:55(9:55/mi) 116/122bpm [1151b/mi] 74cal 6.05/6.47mph 4) 1mi - 9:39(9:39/mi) 116/125bpm [1119b/mi] 69cal 6.22/6.74mph 5) 1mi - 10:04(10:04/mi) 113/121bpm [1138b/mi] 61cal 5.95/6.68mph 6) 1mi - 9:53(9:53/mi) 121/126bpm [1196b/mi] 74cal 6.07/6.55mph 7) 0.56mi - 5:23(9:37/mi) 124/131bpm [1192b/mi] 42cal 6.24/6.62mph Add a comment	5.3mi, 55:46 Run - General Split Summary === 1) 1mi - 10:24(10:24/mi) 106/117bpm [1103b/mi] 76cal 5.76/6.43mph 2) 1mi - 10:32(10:32/mi) 109/125bpm [1149b/mi] 71cal 5.69/6.49mph 3) 1mi - 11:14(11:14/mi) 107/121bpm [1203b/mi] 67cal 5.34/6.2mph 4) 1mi - 10:52(10:52/mi) 109/123bpm [1184b/mi] 63cal 5.52/6.26mph 5) 1mi - 10:06(10:06/mi) 114/125bpm [1151b/mi] 68cal 5.94/6.55mph 6) 0.26mi - 2:37(10:05/mi) 115/123bpm [1160b/mi] 17cal 5.95/6.37mph Add a comment	-	4mi, 39:27 Run - General Split Summary === 1) 1mi - 10:13(10:13/mi) 118/148bpm [1205b/mi] 94cal 5.88/6.72mph 2) 1mi - 9:35(9:35/mi) 121/131bpm [1159b/mi] 84cal 6.27/6.87mph 3) 1mi - 9:53(9:53/mi) 125/129bpm [1235b/mi] 91cal 6.07/6.59mph 4) 1mi - 9:32(9:32/mi) 127/135bpm [1210b/mi] 86cal 6.3/7.33mph 5) 0.03mi - 16(7:43/mi) 120/125bpm [927b/mi] 1cal 7.77/7.28mph Add a comment	13.5mi, 2:07:23 Run - General Split Summary === 1) 1mi - 9:38(9:38/mi) 104/113bpm [1003b/mi] 66cal 6.22/6.87mph 2) 1mi - 9:32(9:32/mi) 117/126bpm [1116b/mi] 81cal 6.29/7.06mph 3) 1mi - 9:27(9:27/mi) 122/128bpm [1152b/mi] 83cal 6.35/6.93mph 4) 1mi - 9:32(9:32/mi) 121/131bpm [1153b/mi] 76cal 6.3/6.89mph 5) 1mi - 9:21(9:21/mi) 123/133bpm [1150b/mi] 74cal 6.42/6.91mph 6) 1mi - 9:28(9:28/mi) 124/135bpm [1175b/mi] 73cal 6.34/6.7mph 7) 1mi - 9:26(9:26/mi) 126/140bpm [1188b/mi] 74cal 6.36/6.82mph 8) 1mi - 9:11(9:11/mi) 130/136bpm [1193b/mi] 78cal 6.54/6.91mph 9) 1mi - 9:30(9:30/mi) 123/131bpm [1169b/mi] 59cal 6.31/6.7mph 10) 1mi - 9:49(9:49/mi) 128/140bpm [1257b/mi] 74cal 6.11/6.53mph 11) 1mi - 9:29(9:29/mi) 128/132bpm [1214b/mi] 69cal 6.33/6.53mph 12) 1mi - 9:14(9:14/mi) 133/145bpm [1228b/mi] 82cal 6.5/7.24mph 13) 1mi - 9:38(9:38/mi) 137/152bpm [1319b/mi] 93cal 6.23/6.87mph 14) 0.45mi - 4:08(9:13/mi) 140/144bpm [1291b/mi] 44cal 6.51/6.68mph Add a comment	-
Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11
6.6mi, 1:09:13 Run - General Split Summary === 1) 1mi - 9:46(9:46/mi) 106/140bpm [1036b/mi] 73cal 6.14/6.41mph 2) 1mi - 10:26(10:26/mi) 111/142bpm [1158b/mi] 78cal 5.75/6.41mph 3) 1mi - 10:56(10:56/mi) 109/115bpm [1192b/mi] 70cal 5.48/5.97mph 4) 1mi - 11:05(11:05/mi) 109/119bpm [1208b/mi] 68cal 5.41/6.14mph 5) 1mi - 10:46(10:46/mi) 108/117bpm [1162b/mi] 60cal 5.57/6.26mph 6) 1mi - 10:27(10:27/mi) 110/119bpm [1150b/mi] 60cal 5.74/6.78mph 7) 0.57mi - 5:46(10:06/mi) 116/121bpm [1172b/mi] 40cal 5.94/6.43mph Add a comment	-	6mi, 1:04:42 Run - General Split Summary === 1) 1mi - 10:06(10:06/mi) 98/105bpm [989b/mi] 61cal 5.94/6.45mph 2) 1mi - 10:40(10:40/mi) 105/111bpm [1121b/mi] 71cal 5.62/6.64mph 3) 1mi - 11:07(11:07/mi) 111/117bpm [1234b/mi] 82cal 5.4/6.16mph 4) 1mi - 12:11(12:11/mi) 114/119bpm [1389b/mi] 86cal 4.92/6.01mph 5) 1mi - 10:32(10:32/mi) 116/119bpm [1221b/mi] 76cal 5.7/6.32mph 6) 1mi - 9:45(9:45/mi) 115/119bpm [1122b/mi] 64cal 6.15/6.8mph 7) 0.04mi - 21(9:04/mi) 119/119bpm [1080b/mi] 2cal 6.61/6.45mph Add a comment	6.8mi, 1:07:39 Run - General Split Summary === 1) 1mi - 10:49(10:49/mi) 109/145bpm [1180b/mi] 85cal 5.54/8.45mph 2) 1mi - 9:40(9:40/mi) 117/128bpm [1132b/mi] 84cal 6.2/7.7mph 3) 1mi - 9:46(9:46/mi) 124/129bpm [1211b/mi] 92cal 6.15/6.76mph 4) 1mi - 9:22(9:22/mi) 121/131bpm [1134b/mi] 76cal 6.4/7.74mph 5) 1mi - 9:54(9:54/mi) 125/132bpm [1238b/mi] 84cal 6.06/7.6mph 6) 1mi - 10:17(10:17/mi) 124/155bpm [1275b/mi] 81cal 5.83/6.72mph 7) 0.8mi - 7:50(9:46/mi) 125/133bpm [1221b/mi] 61cal 6.14/6.89mph Add a comment	-	-	4.3mi, 48:52 Run - General Split Summary === 1) 1mi - 11:07(11:07/mi) 108/117bpm [1200b/mi] 85cal 5.4/6.03mph 2) 1mi - 11:06(11:06/mi) 107/116bpm [1187b/mi] 74cal 5.41/6.14mph 3) 1mi - 11:10(11:10/mi) 109/117bpm [1217b/mi] 71cal 5.37/5.82mph 4) 1mi - 11:09(11:09/mi) 108/117bpm [1205b/mi] 63cal 5.38/6.32mph 5) 0.26mi - 4:21(16:44/mi) 107/116bpm [1791b/mi] 24cal 3.59/5.74mph Add a comment
Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18
2.7mi, 31:08 Run - General Split Summary === 1) 1mi - 11:23(11:23/mi) 119/155bpm [1354b/mi] 107cal 5.27/7.28mph 2) 1mi - 11:01(11:01/mi) 121/141bpm [1333b/mi] 99cal 5.44/6.68mph 3) 0.74mi - 8:44(11:49/mi) 120/154bpm [1417b/mi] 69cal 5.08/5.85mph Add a comment	5mi, 48:11 Run - General Split Summary === 1) 1mi - 10:09(10:09/mi) 112/123bpm [1137b/mi] 87cal 5.91/6.39mph 2) 1mi - 9:51(9:51/mi) 118/132bpm [1162b/mi] 87cal 6.1/6.99mph 3) 1mi - 9:23(9:23/mi) 122/131bpm [1144b/mi] 84cal 6.4/7.35mph 4) 1mi - 9:25(9:25/mi) 123/129bpm [1158b/mi] 79cal 6.37/6.93mph 5) 1mi - 9:15(9:15/mi) 128/134bpm [1184b/mi] 87cal 6.48/7.72mph 6) 0.02mi - 9(9:16/mi) 131/132bpm [1214b/mi] 1cal 6.47/6.28mph Add a comment	5mi, 54:22 Run - General Split Summary === 1) 1mi - 11:03(11:03/mi) 106/112bpm [1172b/mi] 81cal 5.43/6.2mph 2) 1mi - 11:16(11:16/mi) 108/117bpm [1218b/mi] 79cal 5.32/6.53mph 3) 1mi - 10:57(10:57/mi) 113/121bpm [1237b/mi] 80cal 5.48/6.05mph 4) 1mi - 10:50(10:50/mi) 116/130bpm [1257b/mi] 81cal 5.54/9.04mph 5) 1mi - 10:05(10:05/mi) 120/126bpm [1210b/mi] 79cal 5.95/6.62mph 6) 0.01mi - 10(11:07/mi) 120/121bpm [1335b/mi] 1cal 5.39/5.95mph Add a comment	-	5.5mi, 54:05 Run - General Split Summary === 1) 1mi - 10:35(10:35/mi) 109/120bpm [1154b/mi] 84cal 5.67/6.7mph 2) 1mi - 9:50(9:50/mi) 114/127bpm [1121b/mi] 79cal 6.1/6.55mph 3) 1mi - 9:40(9:40/mi) 118/123bpm [1140b/mi] 78cal 6.21/6.7mph 4) 1mi - 9:57(9:57/mi) 121/133bpm [1205b/mi] 83cal 6.03/6.39mph 5) 1mi - 9:38(9:38/mi) 122/134bpm [1175b/mi] 78cal 6.23/6.91mph 6) 0.45mi - 4:25(9:46/mi) 128/134bpm [1250b/mi] 41cal 6.14/6.74mph Add a comment	10mi, 1:41:31 Run - General Split Summary === 1) 1mi - 10:05(10:05/mi) 125/150bpm [1260b/mi] 105cal 5.95/6.32mph 2) 1mi - 10:11(10:11/mi) 116/123bpm [1181b/mi] 82cal 5.89/6.39mph 3) 1mi - 9:59(9:59/mi) 120/128bpm [1199b/mi] 81cal 6.01/7.43mph 4) 1mi - 10:11(10:11/mi) 120/129bpm [1222b/mi] 78cal 5.89/6.47mph 5) 1mi - 10:08(10:08/mi) 117/128bpm [1186b/mi] 66cal 5.92/6.68mph 6) 1mi - 10:18(10:18/mi) 118/126bpm [1215b/mi] 68cal 5.82/6.32mph 7) 1mi - 10:19(10:19/mi) 122/136bpm [1259b/mi] 77cal 5.81/6.14mph 8) 1mi - 9:46(9:46/mi) 121/134bpm [1182b/mi] 65cal 6.14/6.7mph 9) 1mi - 10:10(10:10/mi) 125/145bpm [1272b/mi] 78cal 5.9/6.57mph 10) 1mi - 10:12(10:12/mi) 130/144bpm [1327b/mi] 90cal 5.88/6.57mph 11) 0.02mi - 11(9:28/mi) 127/129bpm [1202b/mi] 1cal 6.34/6.03mph Add a comment	3.3mi, 36:52 Run - General Split Summary === 1) 1mi - 11:11(11:11/mi) 135/153bpm [1510b/mi] 136cal 5.36/5.99mph 2) 1mi - 11:10(11:10/mi) 148/167bpm [1652b/mi] 150cal 5.38/5.91mph 3) 1mi - 11:27(11:27/mi) 156/173bpm [1785b/mi] 165cal 5.24/5.97mph 4) 0.31mi - 3:05(9:57/mi) 164/178bpm [1632b/mi] 46cal 6.03/6.51mph Add a comment
Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25
6mi, 58:47 Run - General Split Summary === 1) 1mi - 10:12(10:12/mi) 139/155bpm [1419b/mi] 122cal 5.88/6.47mph 2) 1mi - 9:17(9:17/mi) 126/136bpm [1170b/mi] 86cal 6.46/6.89mph 3) 1mi - 9:45(9:45/mi) 131/138bpm [1276b/mi] 97cal 6.16/6.62mph 4) 1mi - 9:58(9:58/mi) 127/134bpm [1265b/mi] 84cal 6.02/6.55mph 5) 1mi - 9:51(9:51/mi) 131/140bpm [1290b/mi] 88cal 6.09/6.49mph 6) 1mi - 9:35(9:35/mi) 137/150bpm [1314b/mi] 100cal 6.26/6.82mph 7) 0.02mi - 9(8:58/mi) 135/136bpm [1211b/mi] 1cal 6.69/5.85mph Add a comment	6mi, 57:59 Run - General Split Summary === 1) 1mi - 9:39(9:39/mi) 129/174bpm [1245b/mi] 106cal 6.22/6.72mph 2) 1mi - 9:15(9:15/mi) 133/146bpm [1230b/mi] 103cal 6.49/6.87mph 3) 1mi - 9:39(9:39/mi) 135/140bpm [1303b/mi] 108cal 6.22/6.8mph 4) 1mi - 9:51(9:51/mi) 136/141bpm [1339b/mi] 105cal 6.09/6.89mph 5) 1mi - 9:39(9:39/mi) 130/141bpm [1255b/mi] 82cal 6.22/6.76mph 6) 1mi - 9:43(9:43/mi) 130/139bpm [1264b/mi] 79cal 6.17/7.01mph 7) 0.02mi - 12(9:51/mi) 132/132bpm [1301b/mi] 1cal 6.09/6.32mph Add a comment	6.2mi, 58:50 Run - General Split Summary === 1) 1mi - 9:59(9:59/mi) 157/174bpm [1568b/mi] 144cal 6.01/7.66mph 2) 1mi - 9:26(9:26/mi) 134/164bpm [1263b/mi] 101cal 6.36/6.78mph 3) 1mi - 9:25(9:25/mi) 127/132bpm [1196b/mi] 78cal 6.37/6.91mph 4) 1mi - 9:32(9:32/mi) 133/140bpm [1268b/mi] 92cal 6.29/6.76mph 5) 1mi - 9:30(9:30/mi) 130/138bpm [1235b/mi] 78cal 6.32/6.87mph 6) 1mi - 9:13(9:13/mi) 120/127bpm [1106b/mi] 48cal 6.51/6.82mph 7) 0.2mi - 1:44(8:52/mi) 124/126bpm [1099b/mi] 10cal 6.77/6.49mph Add a comment	-	3.7mi, 47:31 Run - General Split Summary === 1) 1mi - 20:46(20:46/mi) 95/146bpm [1973b/mi] 125cal 2.89/7.49mph 2) 1mi - 10:02(10:02/mi) 136/148bpm [1366b/mi] 121cal 5.97/6.93mph 3) 1mi - 9:56(9:56/mi) 128/145bpm [1272b/mi] 95cal 6.04/6.66mph 4) 0.69mi - 6:46(9:48/mi) 121/135bpm [1186b/mi] 47cal 6.12/6.7mph Add a comment	8.1mi, 1:27:36 Run - General Split Summary === 1) 1mi - 10:53(10:53/mi) 117/130bpm [1274b/mi] 100cal 5.51/6.85mph 2) 1mi - 10:43(10:43/mi) 117/128bpm [1253b/mi] 90cal 5.6/5.93mph 3) 1mi - 10:26(10:26/mi) 113/120bpm [1180b/mi] 71cal 5.75/6.49mph 4) 1mi - 10:52(10:52/mi) 120/129bpm [1305b/mi] 87cal 5.52/6.14mph 5) 1mi - 10:50(10:50/mi) 116/128bpm [1257b/mi] 71cal 5.53/6.3mph 6) 1mi - 10:50(10:50/mi) 118/122bpm [1279b/mi] 71cal 5.54/5.93mph 7) 1mi - 10:49(10:49/mi) 120/123bpm [1297b/mi] 74cal 5.55/5.91mph 8) 1mi - 11:03(11:03/mi) 122/131bpm [1348b/mi] 78cal 5.43/6.03mph 9) 0.11mi - 1:09(10:37/mi) 122/124bpm [1294b/mi] 7cal 5.65/5.59mph Add a comment	4.3mi, 47:29 Run - General Split Summary === 1) 1mi - 11:23(11:23/mi) 116/134bpm [1320b/mi] 101cal 5.27/6.1mph 2) 1mi - 10:56(10:56/mi) 112/119bpm [1224b/mi] 80cal 5.49/6.28mph 3) 1mi - 11:08(11:08/mi) 110/120bpm [1225b/mi] 73cal 5.39/5.8mph 4) 1mi - 11:01(11:01/mi) 113/118bpm [1245b/mi] 74cal 5.44/5.95mph 5) 0.28mi - 3:01(10:49/mi) 113/122bpm [1222b/mi] 18cal 5.55/6.35mph Add a comment

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