ATOM.

M55

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All Races
Mileage
Training
Blog

Races
58
Miles
7374
Miles
183
Miles
7876
Miles
128
WAVA
65.96%
5k
20:40
5M
38:02
10k
46:20
10M
1:14:22
Half
1:42:11
20M
3:35:26
Mara
3:53:20

About Me
I am an Ironman and a Pirate. Show More...

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Recent Blogs
2010 Gore-Tex Transalpine Run - Race Report	Sep 2010
The Blog is Dead, Long live the Blog...	Mar 2010
Pre Transalpine Run 2010 blog day 2	Jan 2010
Transalpine Run 2010, here I come....	Jan 2010
Thank You	Dec 2008

My parkrun
No parkrun selected

Recent Training
22nd Apr	General	2mi	20:47
16th Apr	General	2.2mi	25:00
15th Apr	General	2.9mi	1:33:57
8th Apr	General	3.2mi	1:39:22
2nd Apr	General	2.1mi	21:29

12 Month Benchmarks	Run
Mile	8:51
5k	31:55

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Buddies (11)

Followers (2)

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Best Times
Best WAVA

Dist	Races	1991	1992	2001	2003	2004	2005	2006	2007	2008	2009	2010	2012	2014	2015	2016	2017	2019	PB	WB
5km	7						22:40 58.41	22:02 60.97	21:32 62.84	20:40 65.96							23:37 61.86		20:40 6:39/mi	65.96
5mi	2						38:02 56.55												38:02 7:36/mi	56.55
6mi	2										52:25 50.85								52:25 8:44/mi	50.85
10km	9					56:00 48.00	47:48 56.23		46:20 58.71	48:55 56.45	46:37 59.23								46:20 7:27/mi	59.23
10mi	4	1:14:22 58.83	1:22:13 53.21	1:18:00 56.31				1:22:29 54.45											1:14:22 7:26/mi	58.83
13.1mi	7						1:50:20 53.24		1:52:33 52.77	1:42:11 58.96			2:04:26 49.62		1:51:33 56.76	2:26:52 43.48		2:32:02 43.11	1:42:11 7:48/mi	58.96
20mi	1														3:35:26 46.22				3:35:26 10:46/mi	46.22
26.2mi	11			4:31:00 44.91	4:00:23 50.85		4:19:23 47.48		4:59:37 41.56	3:53:20 54.14	5:54:00 35.98		4:46:48 45.52	4:31:22 48.92	3:57:22 55.93		4:34:53 49.56		3:53:20 8:54/mi	55.93
29.3mi	1											5:47:00 42.07							5:47:00 11:51/mi	42.07
288.4km	1											58:58:12 26.27							58:58:12 19:45/mi	26.27

2019		Result	WAVA	Distance
29 Sep	Run Jurassic Half Harathon		0.00	13.1mi
9 Mar	Larmer Tree Half SB	2:32:02	43.11	13.1mi
2017		Result	WAVA	Distance
12 Nov	Rock 'n' Roll Las Vegas Marathon SB	4:34:53	49.56	26.2mi
11 Nov	Rock'n'roll Las Vegas 5k SB	23:37	61.86	5km
2016		Result	WAVA	Distance
16 Jul	Dorset Invader Half Marathon		0.00	13.5mi
22 May	The Ox Half SB	2:26:52	43.48	13.1mi
2015		Result	WAVA	Distance
25 Oct	The Stickler	1:41:47	47.93	10.1mi
24 May	The Ox Ultra		0.00	37mi
26 Apr	London Marathon SB	3:57:22	55.93	26.2mi
12 Apr	Bournemouth Bay Run Half Marathon SB	1:51:33	56.76	13.1mi
15 Mar	Larmer Tree 20 PB	3:35:26	46.22	20mi
2014		Result	WAVA	Distance
14 Sep	In Flanders Fields Marathon SB	4:31:22	48.92	26.2mi
2012		Result	WAVA	Distance
9 Sep	In Flanders Fields Marathon SB	4:46:48	45.52	26.2mi
8 Jan	Walt Disney World marathon	4:55:32	43.81	26.2mi
7 Jan	Walt Disney World Half Marathon SB	2:04:26	49.62	13.1mi
2011		Result	WAVA	Distance
25 Sep	New Forest Half Marathon		0.00	13.1mi
2010		Result	WAVA	Distance
4 Sep	Transalpine Run PB	58:58:12	26.27	288.37km
25 Apr	Shakespeare Half Marathon		0.00	13.1mi
21 Mar	Wiggle Lightning 12 Hr		0.00	120km
20 Mar	Rhayader Round The Lakes		0.00	20mi
6 Mar	Grantham Canal Run PB	5:47:00	42.07	29.3mi
21 Feb	Hardwick X-Stream	51:59	53.42	6.2mi
2009		Result	WAVA	Distance
5 Dec	Beacons Ultra		0.00	45mi
24 Oct	Beachy Head Marathon SB	5:54:00	35.98	26.2mi
12 Jul	Ironman Switzerland	/ /	0.00	3.8km/180km/42.2km
14 Jun	Bala Middle Distance Triathlon	/ /	0.00	2km/78.5km/20km
10 May	Stratford 220 Triathlon	/ /	0.00	400metres/23km/5km
22 Feb	Lions Club of Winslow 10k SB	46:37	59.23	10km
15 Feb	Hardwick X-Stream PB	52:25	50.85	6mi
2008		Result	WAVA	Distance
7 Dec	Las Vegas Marathon PB	3:53:20	54.14	26.2mi
6 Dec	Las Vegas Santa Run	36:00	37.87	5km
12 Oct	Henley Half Marathon PB	1:42:11	58.96	13.1mi
20 Sep	London Tree-athlon PB	20:40	65.96	5km
31 Aug	Hermitage 10k SB	48:55	56.45	10km
10 Aug	Bearbrook 10k	49:15	56.07	10km
22 Jun	Ironman France	14:19:38	105.58	140.6mi
8 Jun	Bala Middle Distance Tri		0.00	100.5km
11 May	Stratford 220 Triathlon	/ / 1:18:42	0.00	400metres/23km/5km
17 Feb	Hardwick X-Stream Cross Country	53:32	49.40	6mi
2007		Result	WAVA	Distance
30 Sep	Warwickshire Sprint Triathlon	/ / 1:21:47	0.00	0miles/0miles/28.4km
15 Sep	London Tree-Athlon SB	21:32	62.84	5km
9 Sep	Hermitage 10k	1:02:46	43.65	10km
8 Jul	Ironman Austria	13:17:18	113.06	140.6mi
24 Jun	Thame 10k PB	46:20	58.71	10km
3 Jun	Bala Middle Distance	5:41:45	107.46	100.5km
13 May	Stratford Sprint Triathlon	/ / 1:17:00	0.00	400metres/23km/5km
7 May	Thames Turbo Triathlon Race Series - race 2	/ / 1:24:35	0.00	0miles/0miles/26.43km
22 Apr	London Marathon SB	4:59:37	41.56	26.2mi
4 Mar	Berkhamsted Half Marathon SB	1:52:33	52.77	13.1mi
2006		Result	WAVA	Distance
15 Nov	Henlow 10 SB	1:22:29	54.45	10mi
23 Sep	London Tree-athlon 5k SB	22:02	60.97	5km
2005		Result	WAVA	Distance
25 Dec	Fetch Five - Christmas Bird	19:31	42.99	2mi
24 Sep	Tree-Athlon London	26:06	51.09	5km
14 Aug	Bearbrook Joggers 10km	48:43	55.48	10km
10 Aug	Staffs Knot	38:33	56.15	5mi
20 Jul	Packwood 5 PB	38:02	56.55	5mi
9 Jul	Woodland 5k SB	22:40	58.41	5km
3 Jul	British 10k	1:01:53	43.43	10km
4 May	DK 10k SB	47:48	56.23	10km
17 Apr	London Marathon SB	4:19:23	47.48	26.2mi
13 Feb	Wokingham Half Marathon SB	1:50:20	53.24	13.1mi
2004		Result	WAVA	Distance
19 Sep	Cancer Research UK 10K – Stratfield Saye House SB	56:00	48.00	10km
2003		Result	WAVA	Distance
13 Apr	London Marathon SB	4:00:23	50.85	26.2mi
2001		Result	WAVA	Distance
14 Oct	Great South Run SB	1:18:00	56.31	10mi
22 Apr	London Marathon SB	4:31:00	44.91	26.2mi
1992		Result	WAVA	Distance
11 Oct	Great South Run SB	1:22:13	53.21	10mi
1991		Result	WAVA	Distance
13 Oct	Great South Run PB	1:14:22	58.83	10mi

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	12	9	10	12	0	0	0	0	0	0	0	0	43
2023	12	10	14	10	19	13	6	4	3	14	3	3	111
2023	5	5	0	0	0	0	0	0	0	0	0	0	10
2022	27	0	10	19	15	33	14	12	16	20	15	4	185
2022	17	19	0	15	0	11	0	19	0	0	0	0	81
2021	76	22	26	0	24	13	14	10	6	0	3	0	194
2021	118	0	8	0	0	0	0	0	0	0	0	0	126
2020	2	6	53	85	105	48	63	28	32	44	129	20	615
2020	0	0	0	0	0	0	0	0	0	0	131	0	131
2019	50	7	26	17	9	34	16	12	0	13	0	0	185
2018	33	39	51	71	12	30	35	64	29	3	3	9	380
2018	0	0	0	0	15	15	0	37	0	0	0	0	67
2017	11	0	0	0	0	0	0	0	0	0	0	0	11
2017	3	0	0	0	0	0	1.5	5.1	0	0	0	0	9.5
2017	60	34	38	18	49	80	83	48	29	46	45	16	546
2017	159	145	13	61	231	69	354	151	7	0	0	0	1188
2016	0	0	0	0	0	0.5	7	5.1	0	1	0.3	0	13.9
2016	0	0	24	19	69	12	47	38	48	9	34	22	322
2016	170	0	27	228	166	187	336	210	36	52	31	0	1443
2015	6	8	25	26	0	0	21	11	0	0	0	0	97
2015	10	0	0	0	0	0	0	0	0	0	0	14	25
2014	7	33	9	50	19	29	26	0	26	23	24	16	262
2014	82	94	89	26	30	96	28	0	0	0	69	47	562
2013	0	0	12	0	51	0	15	11	0	0	0	0	88
2013	0	0	2.4	2.9	1.5	3.3	5.9	6.8	4.9	0	0	0	27.7
2013	64	59	65	63	26	44	58	54	30	8	35	11	516
2013	27	78	101	68	100	108	234	334	222	0	16	0	1287
2012	55	31	57	30	72	35	41	54	27	39	0	1	443
2011	3	0	0	6	0	0	26	42	58	93	73	58	359
2010	0	0	5	0	0	0	0	0	0	0	0	0	5
2010	2	0	0	1	0	0.5	0	0	0	0	0	0	3.5
2010	73	71	122	29	52	40	164	124	193	0	0	0	869
2010	0	0	0	0	0	78	0	0	0	0	0	0	78
2009	0	0	9	0	0	0	0	0	0	0	0	0	9
2009	0	0	4.4	6.9	3.7	5.4	3.8	0	0	0	0	0	24.1
2009	17	33	55	45	65	46	43	0	0	72	7	32	415
2009	0	0	42	167	485	133	133	0	0	0	0	0	961
2008	0	9	0	0	0	0	0	0	0	0	0	0	9
2008	0	0	0	0	7.1	6.4	0	0	0	0	0	0	13.5
2008	14	24	31	74	65	57	24	85	123	109	139	29	774
2008	78	70	50	51	131	285	18	0	0	0	0	0	682
2007	0	0	0	0	0	0	0	0	0	5	0	0	5
2007	5	8	3.7	5.1	13	7.9	4.5	3.2	2.5	2.5	0	0	55.3
2007	12	31	26	74	45	63	35	22	28	71	11	14	432
2007	25	74	60	147	132	259	112	34	30	17	106	0	995
2006	0	0.6	0	0	0	0	0	5.1	7.2	9.8	6.2	6.5	35.5
2006	46	0	0	8	10	0	5	46	27	26	35	7	210
2006	0	0	0	0	0	0	0	65	48	12	13	101	239
2005	0	0	23	79	47	52	49	50	28	46	23	21	416

Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
1.5mi, 16:27 Run - General 1) 1mi - 11:11(11:11/mi) 132/144bpm [1477b/mi] 103cal 5.36/6.43mph 2) 0.45mi - 5:16(11:45/mi) 139/141bpm [1634b/mi] 51cal 5.1/6.72mph Add a comment	-	-	-	-	-	2.1mi, 21:29 Run - General 1) 1mi - 9:30(9:30/mi) 137/148bpm [1302b/mi] 96cal 6.31/10.14mph 2) 1mi - 10:21(10:21/mi) 145/149bpm [1501b/mi] 114cal 5.8/6.47mph 3) 0.12mi - 1:37(13:11/mi) 144/148bpm [1898b/mi] 17cal 4.55/6.03mph Add a comment
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
-	-	-	-	-	3.2mi, 1:39:22 Run - General 1) 1mi - 29:00(29:00/mi) 112/133bpm [3249b/mi] 202cal 2.07/8.29mph 2) 1mi - 35:38(35:38/mi) 116/146bpm [4134b/mi] 229cal 1.68/7.91mph 3) 1mi - 27:17(27:17/mi) 130/156bpm [3547b/mi] 221cal 2.2/7.31mph 4) 0.15mi - 7:17(49:28/mi) 94/104bpm [4650b/mi] 10cal 1.21/3.03mph 5) 0mi - 9(8:59:41/mi) 87/88bpm [46953b/mi] 0.11/0.36mph Add a comment	-
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
-	-	-	-	-	2.9mi, 1:33:57 Run - General 1) 1mi - 35:06(35:06/mi) 104/140bpm [3650b/mi] 205cal 1.71/7.74mph 2) 1mi - 27:08(27:08/mi) 113/137bpm [3067b/mi] 164cal 2.21/9.6mph 3) 0.87mi - 31:43(36:18/mi) 113/144bpm [4101b/mi] 177cal 1.65/8.04mph Add a comment	2.2mi, 25:00 Run - General 1) 1mi - 10:55(10:55/mi) 122/133bpm [1332b/mi] 100cal 5.5/6.16mph 2) 1mi - 11:27(11:27/mi) 129/134bpm [1477b/mi] 109cal 5.24/6.22mph 3) 0.21mi - 2:38(12:43/mi) 128/132bpm [1627b/mi] 24cal 4.72/7.6mph Add a comment
Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
-	-	-	-	-	2mi, 20:47 Run - General 1) 1mi - 9:58(9:58/mi) 125/135bpm [1246b/mi] 103cal 6.02/6.7mph 2) 1mi - 10:22(10:22/mi) 137/141bpm [1421b/mi] 115cal 5.78/6.26mph 3) 0.03mi - 26(15:32/mi) 136/137bpm [2113b/mi] 4cal 3.86/5.59mph Add a comment	-

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