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Smoggy
M50 Northamptonshire

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Races
106
Miles
14515
Miles
236
Miles
497
Miles
78
WAVA
79.40%
5k
18:11
5M
29:29
10k
37:08
10M
1:01:30
Half
1:22:56
20M
2:27:37
Mara
3:17:26

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Recent Training
2nd Feb	General	5.8mi	50:33
2nd Feb	General	1mi	8:56
1st Feb	General	6.3mi	48:28
29th Jan	General	5.5mi	42:44
26th Jan	Treadmill	5mi	38:55

12 Month Benchmarks	Run	Bike
Mile	6:27	3:14
5k	21:35	0
5mi	35:13	0
10k	43:39	0
10mi	1:24:42	0

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
5km	41	18:11 5:51/mi	79.40			32:05 42.73	20:04 68.80	21:20 65.18	18:11 76.47	18:45 74.70					19:23 75.53	19:09 77.03	19:10 76.97	18:52 79.40
7.7km	1	30:30 6:24/mi	70.53						30:30 70.53
5mi	9	29:29 5:54/mi	76.65	32:33 67.41	31:50 69.39				29:29 76.65	30:13 75.36								31:44 76.48
6mi	2	36:48 6:08/mi	74.44						37:01 73.43	36:48 74.44
10km	8	37:08 5:59/mi	78.19	45:56 59.54			44:05 63.35		37:08 76.40	37:18 76.06								39:05 78.19
10mi	3	1:01:30 6:09/mi	75.53						1:07:14 69.09	1:01:30 75.53
13.1mi	30	1:22:56 6:20/mi	74.06		1:32:47 64.31	1:33:10 64.05	1:36:58 61.91	1:57:44 51.35	1:26:10 71.28	1:22:56 74.06		1:35:29 65.94	1:35:40 66.37	1:36:19 66.49	1:30:40 71.24			1:35:14 69.01
14.6mi	1	1:55:00 7:53/mi	58.58				1:55:00 58.58
20mi	4	2:27:37 7:23/mi	66.18						2:27:37 64.59		2:28:40 65.19		2:28:54 66.18
26.2mi	7	3:17:26 7:32/mi	67.16				4:24:45 47.75		3:21:32 63.66	3:38:54 59.09			3:17:26 67.16			3:27:26 65.57		3:30:33 65.73

2021		Result	WAVA	Distance
3 Oct	London Marathon		0.00	26.2mi
26 Sep	Northampton Half Marathon	1:38:27	67.34	13.1mi
25 Sep	Sixfields Upton parkrun	20:18	73.79	5km
18 Sep	Sixfields Upton parkrun	21:44	68.93	5km
12 Sep	Great North Run		0.00	13.1mi
28 Aug	Sixfields Upton parkrun SB	18:52	79.40	5km
21 Aug	Sixfields Upton parkrun	19:18	77.62	5km
3 Aug	Milton Keynes SB	39:05	78.19	10km
21 Jul	Corby 5 EMGP	32:43	74.80	5mi
27 Jun	Milton Keynes Marathon SB	3:30:33	65.73	26.2mi
22 Jun	Weedon 10k EMGP	40:54	74.08	10km
13 Jun	Grimsthorpe Gallop SB	1:35:14	69.01	13.1mi
4 Jun	Blisworth SB	31:44	76.48	5mi
2020		Result	WAVA	Distance
4 Oct	Virtual London Marathon		0.00	26.2mi
4 Jan	Pocket parkrun SB	19:10	76.97	5km
2019		Result	WAVA	Distance
30 Nov	Pocket parkrun	19:32	75.52	5km
23 Nov	Pocket parkrun	19:14	76.70	5km
16 Nov	Pocket parkrun SB	19:09	77.03	5km
9 Nov	Pocket parkrun	19:25	75.98	5km
2 Nov	Pocket parkrun	19:56	74.01	5km
13 Oct	Great Eastern Run		0.00	13.1mi
12 Oct	Pocket parkrun	20:01	73.70	5km
28 Sep	Pocket parkrun	20:19	72.61	5km
28 Apr	London Marathon SB	3:27:26	65.57	26.2mi
3 Feb	Watford Half Marathon		0.00	13.1mi
12 Jan	Pocket parkrun	19:36	74.70	5km
1 Jan	Pocket parkrun	19:15	76.06	5km
2018		Result	WAVA	Distance
8 Dec	Pocket parkrun SB	19:23	75.53	5km
2 Dec	Bedford Harriers Half Marathon SB	1:30:40	71.24	13.1mi
9 Sep	Great North Run	1:49:56	58.75	13.1mi
2017		Result	WAVA	Distance
20 Aug	Kimbolton Castle Half Marathon SB	1:36:19	66.49	13.1mi
2016		Result	WAVA	Distance
20 Nov	St Neots Riverside Half Marathon SB	1:35:40	66.37	13.1mi
24 Apr	London Marathon PB	3:17:26	67.16	26.2mi
3 Apr	Oakley 20	2:32:58	64.42	20mi
6 Mar	Milton Keynes Festival of Running 20M SB	2:28:54	66.18	20mi
2015		Result	WAVA	Distance
15 Nov	St Neots Riverside Half Marathon SB	1:35:29	65.94	13.1mi
2014		Result	WAVA	Distance
23 Mar	Oakley 20 SB	2:28:40	65.19	20mi
2013		Result	WAVA	Distance
17 Nov	St Neots Riverside Half Marathon	1:26:35	71.52	13.1mi
24 May	Blisworth 5 Mile SB	30:13	75.36	5mi
15 May	Rugby 6 EMGP Series PB	36:48	74.44	6mi
6 May	Milton Keynes Marathon SB	3:38:54	59.09	26.2mi
21 Apr	London Marathon	3:41:01	58.52	26.2mi
7 Apr	Sandy 10	1:03:14	73.46	10mi
1 Apr	Stanwick 10k SB	37:18	76.06	10km
29 Mar	Maidenhead Easter 10 PB	1:01:30	75.53	10mi
24 Mar	Oakley 20 CANCELLED		0.00	20mi
17 Mar	Reading Half Marathon PB	1:22:56	74.06	13.1mi
10 Mar	Milton Keynes Half Marathon	1:23:27	73.60	13.1mi
9 Mar	Milton Keynes parkrun	18:45	74.70	5km
2 Mar	Milton Keynes parkrun SB	18:45	74.70	5km
3 Feb	Watford Half Marathon	1:28:48	69.16	13.1mi
2 Feb	Milton Keynes parkrun	18:57	73.91	5km
2012		Result	WAVA	Distance
9 Dec	Bedford Harriers Half Marathon	1:29:34	68.57	13.1mi
24 Nov	Wolverton 5	30:19	75.11	5mi
10 Nov	Milton Keynes parkrun	18:34	75.43	5km
7 Oct	BHF Blenheim Half	1:28:14	69.61	13.1mi
30 Sep	Leighton Buzzard SB	1:07:14	69.09	10mi
15 Jul	Wycombe Half Marathon	1:26:35	70.93	13.1mi
8 Jul	NSPCC Milton Keynes Half Marathon SB	1:26:10	71.28	13.1mi
3 Jul	Milton Keynes 10k EMGP Series race 8 PB	37:08	76.40	10km
26 Jun	Weedon 10k EMGP Series	38:16	73.56	10km
23 Jun	Milton Keynes parkrun	18:27	75.37	5km
19 Jun	Harborough 5 EMGP Series race 6	29:52	75.66	5mi
16 Jun	Milton Keynes parkrun	18:40	74.49	5km
12 Jun	Banbury 5 EMGP Series PB	29:29	76.65	5mi
10 Jun	St Albans Half Marathon	1:26:48	70.18	13.1mi
9 Jun	Milton Keynes parkrun PB	18:11	76.47	5km
30 May	Corby 5 EMGP Series race 4	30:44	73.53	5mi
26 May	Milton Keynes parkrun	18:15	76.19	5km
22 May	Bedford 6 EMGP Series race 3 SB	37:01	73.43	6mi
19 May	Milton Keynes parkrun	18:21	75.78	5km
12 May	Milton Keynes parkrun	18:26	75.44	5km
29 Apr	Milton Keynes Marathon SB	3:21:32	63.66	26.2mi
18 Apr	Run for Nothing	18:37	74.69	5km
14 Apr	Milton Keynes ParkRun	18:30	75.16	5km
7 Apr	Milton Keynes parkrun	18:41	74.43	5km
1 Apr	Oakley 20 PB	2:27:37	64.59	20mi
25 Mar	Southern counties 12 Stage Relay PB	30:30	70.53	7.66km
24 Mar	Milton Keynes parkrun	18:54	73.57	5km
17 Mar	Milton Keynes parkrun	19:49	70.17	5km
4 Mar	Milton Keynes Half Marathon	1:30:33	67.27	13.1mi
25 Feb	Milton Keynes parkrun	19:25	71.62	5km
18 Feb	Milton Keynes parkrun	20:12	68.84	5km
11 Feb	Milton Keynes parkrun	20:08	69.07	5km
5 Feb	Watford Half Marathon - CANCELLED		0.00	13.1mi
21 Jan	Milton Keynes parkrun	20:14	68.72	5km
14 Jan	Milton Keynes parkrun	20:33	67.67	5km
7 Jan	Milton Keynes parkrun	20:49	66.80	5km
2011		Result	WAVA	Distance
31 Dec	Milton Keynes parkrun SB	21:20	65.18	5km
24 Dec	Milton Keynes parkrun	22:12	62.64	5km
20 Mar	Reading Half Marathon SB	1:57:44	51.35	13.1mi
2010		Result	WAVA	Distance
9 Oct	Milton Keynes parkrun SB	20:04	68.80	5km
3 Oct	Bananaman Chase 10K SB	44:05	63.35	10km
25 Sep	Milton Keynes parkrun	20:52	66.16	5km
18 Sep	Round Norfolk Relay Stage 11 PB	1:55:00	58.58	14.6mi
25 Apr	London Marathon SB	4:24:45	47.75	26.2mi
21 Mar	Reading Half Marathon	1:55:28	51.99	13.1mi
7 Feb	Watford Half Marathon SB	1:36:58	61.91	13.1mi
2009		Result	WAVA	Distance
1 Nov	Stevenage Half Marathon	1:38:09	61.17	13.1mi
31 Oct	Milton Keynes Open for the World - World Cup 5k SB	32:05	42.73	5km
19 Jul	High Wycombe Half Marathon	1:39:54	60.09	13.1mi
14 Jun	St Albans Half Marathon	1:45:06	56.78	13.1mi
10 May	Project 65 Family Fun and Run Day Woburn 10K	38:35	71.33	10km
29 Mar	Reading Half Marathon SB	1:33:10	64.05	13.1mi
8 Mar	Nike MK Half Marathon	1:33:54	63.55	13.1mi
1 Feb	Watford Half Marathon	1:34:14	63.32	13.1mi
2008		Result	WAVA	Distance
29 Nov	Wolverton 5 SB	31:50	69.39	5mi
2 Nov	Stevenage Half Marathon SB	1:32:47	64.31	13.1mi
5 Oct	Great North Run	1:37:51	60.98	13.1mi
8 Jun	St Albans Half-Marathon	1:41:29	58.48	13.1mi
2 Mar	Nike Milton Keynes Half Marathon	1:41:48	58.30	13.1mi
2007		Result	WAVA	Distance
24 Nov	Wolverton 5 SB	32:33	67.41	5mi
7 Oct	Bananaman Chase 10K, Milton Keynes SB	45:56	59.54	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	3.7	0	0	0	0	0	0	0	0	0	0	0	3.7
2023	39	13	0	0	0	0	0	0	0	0	0	0	52
2022	0	0	0	0	0	0	3	5	3	15	11	9	46
2022	19	0	0	27.2	32.3	16.1	18.7	12.4	0	0	8.7	14.3	148.7
2022	50	2	27	18	69	8	10	61	61	35	37	48	425
2022	9	50	25	23	7	7	0	0	0	0	0	0	123
2021	0	0	0	0	0	8.5	10.9	17.1	7.8	5.6	0	9.3	59.2
2021	252	237	254	126	171	125	106	107	35	33	15	9	1471
2021	0	0	0	0	0	0	0	0	0	0	0	14	14
2020	0	0	0	9	10	0	0	0	0	0	0	0	19
2020	0	0	0	0	0	0	0	0	10.9	2.3	0	0	13.2
2020	65	151	160	149	234	255	260	152	10	48	77	155	1715
2020	0	16	0	14	0	0	0	0	14	0	0	0	44
2019	0	0	0	0	0	0	0	0	0	10	0	0	10
2019	0	0.7	0	0	0.3	0	0	0.6	0	0	0	0	1.6
2019	148	117	119	150	70	42	120	17	177	67	166	89	1283
2019	0	0	0	0	0	0	0	0	0	25	0	0	25
2018	0	0	0	0	0	0	2	0	0	0	0	0	2
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2018	0	4	33	79	20	4	97	79	92	182	154	88	832
2017	2	8	21	123	64	120	94	69	48	49	11	0	609
2017	0	0	10	0	0	0	0	0	0	0	0	0	10
2016	134	117	142	141	74	11	50	57	8	41	107	68	949
2016	0	0	0	0	0	0	0	0	16	0	0	0	16
2015	98	53	112	152	74	51	23	39	59	159	112	119	1052
2014	155	137	186	167	32	0	24	77	97	125	64	10	1072
2013	2.8	0	0	0	0	0	0	0	0	0	0	0	2.8
2013	128	162	172	134	80	42	0	3	41	72	95	17	947
2013	0	0	0	0	0	0	0	0	0	0	34	0	34
2012	0	0	0	0	0	0	0	2.5	0	0	0	0	2.5
2012	118	111	96	170	148	120	101	62	67	50	60	47	1150
2012	0	113	78	27	0	0	0	3	0	0	0	0	221
2011	0	0	25	29	62	27	76	91	0	0	0	60	370
2010	2.1	2.5	0	0	0	0	0	0	0	0	0	0	4.6
2010	141	64	81	61	98	69	91	102	115	82	0	0	902
2010	0	11	0	0	0	0	0	0	0	0	0	0	11
2009	0	1	0	0	0	0	0	0	0	0	0	0	1
2009	95	63	96	17	66	80	53	103	94	101	53	43	865
2008	14	40	29	45	58	39	82	32	70	73	77	49	607
2007	0	0	0	0	0	0	0	0	0	34	86	91	212

Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10	Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14
-	4.4mi, 35:30 Run - General Split Summary === 1) 1m - 8:06(8:06/m) 149/173bpm [1207b/mi] 115cal 382/645W 2) 1m - 7:48(7:48/m) 156/177bpm [1217b/mi] 111cal 358/454W 3) 1m - 7:29(7:29/m) 155/162bpm [1159b/mi] 104cal 339/419W 4) 1m - 9:03(9:03/m) 153/172bpm [1384b/mi] 118cal 329/480W 5) 0.36m - 3:05(8:38/m) 147/162bpm [1270b/mi] 38cal 343/460W Add a comment 1.2mi, 42:29 Swim - General Split Summary === 1) 1.24m - 42:29(34:11/m) 152/180bpm [5195b/mi] 400cal 30/rpm Add a comment	1.2mi, 41:58 Swim - General Split Summary === 1) 1.24m - 41:58(33:46/m) 137/157bpm [4626b/mi] 400cal 31/rpm Add a comment	-	-	-	-
Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17	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	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28
-	-	-	5mi, 39:31 Run - Treadmill Split Summary === 1) 1m - 7:53(7:53/m) 140/150bpm [1104b/mi] 94cal 348/375W 2) 1m - 7:39(7:39/m) 155/165bpm [1187b/mi] 101cal 358/382W 3) 1m - 7:56(7:56/m) 156/165bpm [1237b/mi] 105cal 346/381W 4) 1m - 7:58(7:58/m) 160/164bpm [1276b/mi] 108cal 345/376W 5) 1m - 7:57(7:57/m) 162/166bpm [1288b/mi] 109cal 346/380W 6) 0.01m - 7(7:30/m) 153/154bpm [1148b/mi] 1cal 322/327W Add a comment	5mi, 38:55 Run - Treadmill Split Summary === 1) 1m - 7:39(7:39/m) 145/154bpm [1108b/mi] 95cal 356/384W 2) 1m - 7:36(7:36/m) 154/158bpm [1171b/mi] 100cal 357/387W 3) 1m - 7:41(7:41/m) 157/160bpm [1208b/mi] 102cal 355/386W 4) 1m - 8:01(8:01/m) 157/163bpm [1259b/mi] 107cal 343/386W 5) 1m - 7:51(7:51/m) 164/172bpm [1288b/mi] 109cal 349/390W 6) 0.02m - 7(6:55/m) 170/171bpm [1177b/mi] 2cal 361/369W Add a comment	-	-
Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31	Wed 1st Feb Feb 1	Thu 2nd Feb Feb 2	Fri 3rd Feb Feb 3	Sat 4th Feb Feb 4
5.5mi, 42:44 Run - General Split Summary === 1) 1m - 7:35(7:35/m) 146/158bpm [1106b/mi] 98cal 369/504W 2) 1m - 7:44(7:44/m) 151/156bpm [1167b/mi] 104cal 360/455W 3) 1m - 7:42(7:42/m) 155/158bpm [1194b/mi] 105cal 366/428W 4) 1m - 7:40(7:40/m) 156/159bpm [1195b/mi] 105cal 361/429W 5) 1m - 7:53(7:53/m) 158/163bpm [1245b/mi] 108cal 354/384W 6) 0.52m - 4:11(8:05/m) 159/165bpm [1285b/mi] 58cal 351/468W Add a comment	-	-	6.3mi, 48:28 Run - General Split Summary === 1) 1m - 7:58(7:58/m) 133/149bpm [1060b/mi] 98cal 359/416W 2) 1m - 7:29(7:29/m) 145/151bpm [1086b/mi] 99cal 360/410W 3) 1m - 7:33(7:33/m) 151/158bpm [1141b/mi] 103cal 373/432W 4) 1m - 7:37(7:37/m) 151/157bpm [1149b/mi] 103cal 362/404W 5) 1m - 8:13(8:13/m) 154/159bpm [1265b/mi] 112cal 352/423W 6) 1m - 7:42(7:42/m) 155/157bpm [1195b/mi] 105cal 350/376W 7) 0.25m - 1:55(7:31/m) 154/157bpm [1159b/mi] 26cal 368/379W Add a comment	5.8mi, 50:33 Run - General Split Summary === 1) 1m - 8:46(8:46/m) 153/165bpm [1340b/mi] 118cal 310/501W 2) 1m - 7:22(7:22/m) 165/173bpm [1215b/mi] 107cal 375/486W 3) 1m - 7:44(7:44/m) 169/179bpm [1307b/mi] 115cal 364/467W 4) 1m - 9:01(9:01/m) 157/178bpm [1417b/mi] 123cal 286/448W 5) 1m - 8:40(8:40/m) 159/177bpm [1378b/mi] 121cal 318/476W 6) 0.81m - 9:00(11:04/m) 147/162bpm [1628b/mi] 102cal 262/452W Add a comment 1mi, 8:56 Run - General Split Summary === 1) 0.34m - 3:18(9:44/m) 138/152bpm [1343b/mi] 38cal 288/497W 2) 0.7m - 5:38(8:01/m) 152/160bpm [1217b/mi] 77cal 343/447W Add a comment	-	-

Smoggy M50 Northamptonshire

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Smoggy
M50 Northamptonshire