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Recent Training
18th May	General	6mi	2:35:26
15th May	General	10.1mi	1:18:47
15th May	General	0.4mi	3:28
15th May	General	0.6mi	5:17
12th May	General	2mi	18:16

12 Month Benchmarks	Run	Bike
Mile	7:01	3:02
5k	23:03	10:35
5mi	37:55	18:15
10k	48:41	23:08
10mi	1:18:27	49:47
Half	1:56:21	0

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+ 86 others

Best Times
Best WAVA

Dist	Races	PB	WB	2008	2009	2018	2019	2020	2021	2022
5km	2	23:15 7:29/mi	63.66	23:15 63.66	24:52 59.63
10km	12	49:42 8:00/mi	65.92			49:48 64.04	49:50 64.53		50:12 65.26	49:42 65.92
10mi	1	1:27:43 8:46/mi	60.54					1:27:43 60.54
13.1mi	1	2:02:08 9:19/mi	56.44			2:02:08 56.44

2022		Result	WAVA	Distance
6 Feb	Nfk Gazelle’s Valentine 10k PB	49:42	65.92	10km
2021		Result	WAVA	Distance
5 Sep	Wissey Half Marathon		0.00	13.1mi
22 Aug	GEAR 10k SB	50:12	65.26	10km
3 Jul	Holkham 10k	53:14	61.54	10km
9 May	Marham 10k	53:32	61.20	10km
28 Apr	Snetterton 10k	51:57	63.06	10km
2020		Result	WAVA	Distance
7 Mar	EAAA 10 miler PB	1:27:43	60.54	10mi
2019		Result	WAVA	Distance
31 Dec	RAF Marham 10k SB	49:50	64.53	10km
19 May	Sublime Swaffham 10k	54:07	59.42	10km
5 May	Asda Foundation GEAR 10k	50:36	63.55	10km
2018		Result	WAVA	Distance
31 Dec	RAF MarhamNYE 10k	52:42	60.51	10km
18 Nov	Long Sutton 10k SB	49:48	64.04	10km
2 Sep	Wissey Half Marathon PB	2:02:08	56.44	13.1mi
19 May	Sublime 10k	51:53	61.46	10km
6 May	Grand East Anglia Run	52:02	61.29	10km
25 Feb	Hunny Bell Cross Country	44:02	57.22	5mi
2009		Result	WAVA	Distance
17 May	Race For Life - Lincoln SB	24:52	59.63	5km
2008		Result	WAVA	Distance
18 May	Race for Life PB	23:15	63.66	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
2022	5	5	0	3	8	0	0	0	0	0	0	0	21
2022	30	39	47	37	44	0	0	0	0	0	0	0	198
2022	0	0	17	9	11	0	0	0	0	0	0	0	38
2021	8	6	0	5	0	0	0	11	17	3	0	2	51
2021	54	51	19	39	27	33	31	45	34	43	68	43	487
2021	0	0	0	0	0	0	18	0	0	0	0	0	18
2020	0	0	0	13	14	20	18	1	19	6	4	0	94
2020	84	111	100	67	29	9	1	5	10	16	21	52	505
2020	0	0	9	51	12	4	36	0	0	0	0	0	111
2019	57	28	14	14	34	25	10	36	50	16	0	45	329
2018	0	0	4	4	0	0	0	4	0	0	0	0	12
2018	45	51	50	48	41	4	13	24	45	32	40	79	473
2018	0	0	0	0	0	0	0	0	20	0	0	0	20
2017	0	0	0	0	2	0	0	0	0	0	0	0	2
2016	0	0	3	0	0	5	0	0	0	0	0	0	8
2016	0	0	3	0	7	0	0	0	0	0	0	0	10
2015	0	5	0	2	8	0	0	0	0	0	0	2	18
2014	0	0	0	0	0	0	0	0	0	0	0	4	4
2014	0	0	0	0	0	0	0	2	2	0	0	0	5
2013	0	2	0	0	0	5	3	2	0	0	0	0	12
2010	0	0	0	0	0	10	3	5	0	2	0	0	20
2009	0	0	2	0	0	0	0	0	0	0	0	0	2
2009	0	0	0.3	0	0	0	0	0	0	0	0	0	0.3
2009	17	7	13	3	5	17	2	0	0	0	0	0	63
2008	0	18	14	13	4	5	0	0	0	10	8	4	75

Fri 22nd Apr Apr 22	Sat 23rd Apr Apr 23	Sun 24th Apr Apr 24	Mon 25th Apr Apr 25	Tue 26th Apr Apr 26	Wed 27th Apr Apr 27	Thu 28th Apr Apr 28
-	-	-	0.5mi, 3:58 Run - General Split Summary === 1) 0.47m - 3:58(8:21/m) 141/156bpm [1177b/mi] 42cal Add a comment 2.2mi, 15:12 Run - General Split Summary === 1) 1m - 7:42(7:42/m) 124/151bpm [955b/mi] 83cal 2) 1m - 6:37(6:37/m) 137/161bpm [907b/mi] 72cal 3) 0.17m - 53(5:16/m) 124/146bpm [654b/mi] 8cal Add a comment	9.5mi, 45:58 Bike - General Split Summary === 1) 5m - 26:03(5:13/m) 106/120bpm [552b/mi] 148cal 2) 4.45m - 19:55(4:29/m) 105/122bpm [470b/mi] 91cal Add a comment	-	4mi, 33:49 Run - General Split Summary === 1) 1m - 9:04(9:04/m) 132/152bpm [1197b/mi] 91cal 2) 1m - 8:54(8:54/m) 155/166bpm [1378b/mi] 95cal 3) 1m - 7:35(7:35/m) 161/171bpm [1220b/mi] 89cal 4) 1m - 8:15(8:15/m) 160/170bpm [1320b/mi] 92cal 5) 0m - 2(7:00/m) 161/161bpm [1126b/mi] Add a comment
Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2	Tue 3rd May May 3	Wed 4th May May 4	Thu 5th May May 5
-	-	0.5mi, 5:17 Run - General Split Summary === 1) 0.51m - 5:17(10:22/m) 158/173bpm [1637b/mi] 51cal Add a comment 6.2mi, 46:32 Run - General Split Summary === 1) 1m - 7:25(7:25/m) 162/173bpm [1202b/mi] 88cal 2) 1m - 7:32(7:32/m) 170/186bpm [1281b/mi] 92cal 3) 1m - 7:44(7:44/m) 186/192bpm [1440b/mi] 103cal 4) 1m - 7:38(7:38/m) 185/192bpm [1413b/mi] 98cal 5) 1m - 7:39(7:39/m) 181/192bpm [1385b/mi] 96cal 6) 1m - 7:23(7:23/m) 187/198bpm [1382b/mi] 96cal 7) 0.17m - 1:10(6:48/m) 189/192bpm [1286b/mi] 15cal Add a comment 1mi, 7:50 Run - General Split Summary === 1) 1m - 7:50(7:51/m) 142/162bpm [1115b/mi] 89cal Add a comment	-	-	4mi, 34:13 Run - General Split Summary === 1) 1m - 8:41(8:41/m) 131/150bpm [1138b/mi] 88cal 2) 1m - 8:34(8:34/m) 148/158bpm [1268b/mi] 93cal 3) 1m - 8:38(8:38/m) 153/158bpm [1320b/mi] 94cal 4) 1m - 8:18(8:18/m) 157/162bpm [1302b/mi] 89cal 5) 0.01m - 2(5:31/m) 151/151bpm [832b/mi] Add a comment	1.2mi, 8:19 Run - General Split Summary === 1) 1m - 7:00(7:00/m) 159/177bpm [1114b/mi] 77cal 2) 0.16m - 1:18(7:55/m) 165/168bpm [1306b/mi] 14cal Add a comment 0.2mi, 1:26 Run - General Split Summary === 1) 0.15m - 1:26(9:42/m) 133/145bpm [1291b/mi] 13cal Add a comment 2mi, 17:14 Run - General Split Summary === 1) 1m - 8:32(8:32/m) 138/154bpm [1179b/mi] 87cal 2) 1m - 8:38(8:38/m) 152/156bpm [1313b/mi] 91cal 3) 0.01m - 4(7:06/m) 156/156bpm [1108b/mi] Add a comment
Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9	Tue 10th May May 10	Wed 11th May May 11	Thu 12th May May 12
-	8.1mi, 1:13:09 Run - General Split Summary === 1) 1m - 8:57(8:57/m) 124/147bpm [1110b/mi] 89cal 2) 1m - 9:07(9:07/m) 144/150bpm [1313b/mi] 94cal 3) 1m - 8:57(8:57/m) 149/162bpm [1333b/mi] 93cal 4) 1m - 9:04(9:04/m) 149/164bpm [1350b/mi] 93cal 5) 1m - 9:07(9:07/m) 152/159bpm [1385b/mi] 94cal 6) 1m - 8:58(8:58/m) 154/160bpm [1382b/mi] 94cal 7) 1m - 9:05(9:05/m) 153/158bpm [1391b/mi] 93cal 8) 1m - 8:50(8:50/m) 156/161bpm [1379b/mi] 94cal 9) 0.13m - 1:04(8:18/m) 159/161bpm [1319b/mi] 11cal Add a comment	1.7mi, 41:33 Walk - General Split Summary === 1) 1m - 22:18(22:18/m) 71/85bpm [1583b/mi] 72cal 42/63rpm 2) 0.74m - 19:15(26:03/m) 67/81bpm [1745b/mi] 63cal 36/63rpm Add a comment 11mi, 55:04 Bike - General Split Summary === 1) 5m - 24:24(4:53/m) 108/127bpm [527b/mi] 132cal 2) 5m - 25:48(5:10/m) 109/125bpm [562b/mi] 114cal 3) 1.02m - 4:52(4:48/m) 105/116bpm [503b/mi] 17cal Add a comment	2.6mi, 19:41 Run - General Split Summary === 1) 1m - 7:35(7:35/m) 137/161bpm [1039b/mi] 84cal 2) 1m - 7:30(7:30/m) 142/165bpm [1065b/mi] 83cal 3) 0.59m - 4:36(7:45/m) 138/164bpm [1069b/mi] 49cal Add a comment 1.3mi, 11:38 Run - General Split Summary === 1) 1m - 8:47(8:47/m) 119/138bpm [1045b/mi] 90cal 2) 0.34m - 2:51(8:25/m) 147/155bpm [1238b/mi] 32cal Add a comment	-	4mi, 36:41 Run - General Split Summary === 1) 1m - 8:53(8:53/m) 129/143bpm [1145b/mi] 84cal 2) 1m - 9:09(9:09/m) 138/148bpm [1263b/mi] 94cal 3) 1m - 9:11(9:11/m) 143/152bpm [1312b/mi] 95cal 4) 1m - 9:15(9:15/m) 149/159bpm [1378b/mi] 102cal 5) 0.02m - 13(8:48/m) 146/147bpm [1286b/mi] 2cal Add a comment	2mi, 18:16 Run - General Split Summary === 1) 1m - 9:20(9:20/m) 119/136bpm [1110b/mi] 96cal 2) 1m - 8:44(8:44/m) 143/154bpm [1248b/mi] 92cal 3) 0.03m - 13(7:53/m) 147/149bpm [1160b/mi] 2cal Add a comment
Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16	Tue 17th May May 17	Wed 18th May May 18	Thu 19th May May 19
-	-	10.1mi, 1:18:47 Run - General Split Summary === 1) 1m - 7:45(7:45/m) 144/160bpm [1115b/mi] 91cal 2) 1m - 7:44(7:44/m) 159/164bpm [1229b/mi] 89cal 3) 1m - 7:54(7:54/m) 163/170bpm [1287b/mi] 94cal 4) 1m - 8:00(8:00/m) 162/168bpm [1295b/mi] 94cal 5) 1m - 7:50(7:50/m) 163/171bpm [1278b/mi] 94cal 6) 1m - 7:45(7:45/m) 167/177bpm [1293b/mi] 94cal 7) 1m - 8:12(8:12/m) 167/173bpm [1370b/mi] 98cal 8) 1m - 7:45(7:45/m) 167/173bpm [1295b/mi] 96cal 9) 1m - 7:56(7:56/m) 174/185bpm [1382b/mi] 98cal 10) 1m - 7:36(7:36/m) 175/183bpm [1330b/mi] 95cal 11) 0.05m - 20(6:20/m) 185/186bpm [1172b/mi] 4cal Add a comment 0.4mi, 3:28 Run - General Split Summary === 1) 0.37m - 3:28(9:28/m) 112/121bpm [1060b/mi] 35cal Add a comment 0.6mi, 5:17 Run - General Split Summary === 1) 0.6m - 5:17(8:50/m) 128/145bpm [1132b/mi] 51cal Add a comment	-	-	6mi, 2:35:26 Walk - General Split Summary === 1) 1m - 24:22(24:22/m) 82/95bpm [1998b/mi] 107cal 42/113rpm 2) 1m - 24:40(24:40/m) 88/113bpm [2171b/mi] 89cal 43/65rpm 3) 1m - 26:54(26:54/m) 88/118bpm [2367b/mi] 102cal 36/116rpm 4) 1m - 24:23(24:23/m) 82/95bpm [1999b/mi] 88cal 39/95rpm 5) 1m - 31:19(31:19/m) 82/103bpm [2568b/mi] 104cal 30/117rpm 6) 1m - 23:28(23:28/m) 104/132bpm [2440b/mi] 120cal 44/68rpm 7) 0.02m - 20(19:37/m) 101/102bpm [1982b/mi] 1cal 58/60rpm Add a comment	-

mrsmurchin F45

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