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Recent Training
25th Jul	General	3.4mi	1:07:44
25th Jul	Strength	0mi	51:32
25th Jul	General	2.2mi	43:55
24th Jul	General	13.1mi	1:45:43
16th Jul	General	0mi	19:48

12 Month Benchmarks	Run	Bike
Mile	10:15	2:02
5k	33:43	7:45
5mi	1:07:01	15:05
10k	1:23:24	19:57
10mi	2:44:49	36:05
Half	3:38:27	49:46

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Best Times
Best WAVA

Dist	Races	1989	1994	2010	2011	2012	2015	2016	2017	PB	WB
5km	7				20:22 70.06	21:24 67.73		24:00 62.36	23:24 64.48	20:22 6:33/mi	70.06
5mi	1					33:50 69.17				33:50 6:46/mi	69.17
10km	1				41:53 69.76					41:53 6:44/mi	69.76
10mi	3			1:11:38 66.83	1:11:15 67.19	1:08:10 70.82				1:08:10 6:49/mi	70.82
13mi	1			1:32:07 68.11						1:32:07 7:06/mi	68.11
13.1mi	5	1:19:45 72.70			1:39:02 64.49		1:52:58 58.02	1:52:50 58.61		1:19:45 6:05/mi	72.70
26.2mi	2		3:11:47 63.38		3:29:58 63.77					3:11:47 7:19/mi	63.77

2017		Result	WAVA	Distance
4 Jul	Thames Valley 5k series - Marlow SB	23:24	64.48	5km
13 Jun	Thames Valley 5k series - Maidenhead	23:42	63.15	5km
2016		Result	WAVA	Distance
21 Jun	Thames Valley 5k series - Maidenhead SB	24:00	62.36	5km
10 May	Thames Valley 5k series - Wargrave	24:13	61.30	5km
21 Feb	Wokingham Half Marathon SB	1:52:50	58.61	13.1mi
2015		Result	WAVA	Distance
8 Feb	Wokingham Half Marathon SB	1:52:58	58.02	13.1mi
2012		Result	WAVA	Distance
29 Dec	Cardiff Parkrun SB	21:24	67.73	5km
5 Jun	Thames Valley 5k series - Burnham	21:26	67.09	5km
22 Apr	London Marathon		0.00	26.2mi
6 Apr	Maidenhead Easter 10 PB	1:08:10	70.82	10mi
31 Mar	The National Lottery - Olympic Park Run PB	33:50	69.17	5mi
2011		Result	WAVA	Distance
20 Nov	Luton Marathon SB	3:29:58	63.77	26.2mi
6 Nov	Marlow Half Marathon SB	1:39:02	64.49	13.1mi
19 Jul	Queen Mother Reservoir 10K - Race 3 PB	41:53	69.76	10km
14 Jun	Thames Valley 5k series - Marlow PB	20:22	70.06	5km
22 Apr	Maidenhead Easter 10 SB	1:11:15	67.19	10mi
13 Feb	Wokingham Half Marathon		0.00	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:32:07	68.11	12.98mi
11 Sep	Self Transcendence 10 SB	1:11:38	66.83	10mi
2003		Result	WAVA	Distance
25 Jul	Fuji Mountain Race	4:27:07	22.38	13.1mi
1994		Result	WAVA	Distance
31 Oct	Dublin Marathon PB	3:11:47	63.38	26.2mi
1989		Result	WAVA	Distance
20 Mar	Fleet Half Marathon PB	1:19:45	72.70	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
2024	14	12	22	20	25	8	6	0	0	0	0	0	105
2024	13	15	12	35	13	19	8	0	0	0	0	0	114
2024	101	78	130	66	199	169	13	0	0	0	0	0	755
2023	6	16	7	5	8	7	14	5	10	14	4	0	96
2023	41	14	53	43	43	9	26	20	15	9	23	4	300
2023	0	49	168	282	170	284	112	58	157	75	48	95	1498
2022	80	57	45	31	33	26	10	35	38	18	11	1	387
2022	0	17	34	44	50	55	21	29	44	11	25	12	343
2022	7	0	5	36	168	185	32	174	69	28	41	11	755
2021	24	9	12	15	10	25	29	28	35	2	3	23	215
2021	0	5	26	17	30	44	46	28	7	0	1	0	205
2021	10	12	12	21	23	40	18	86	8	0	0	0	228
2020	5	6	8	2	3	15	5	24	9	6	5	6	94
2020	69	62	52	92	104	38	59	36	27	13	26	12	589
2020	11	8	17	58	94	54	47	7	38	20	13	25	391
2019	7	3	3	7	4	0	4	18	0	0	0	6	53
2019	83	75	56	47	16	17	60	41	23	39	44	17	519
2019	4	0	9	48	39	30	8	0	45	56	0	3	241
2018	0	3	5	0	4	0	15	11	9	2	3	9	61
2018	29	53	58	47	74	39	60	50	19	33	93	49	604
2018	0	0	0	0	26	9	18	6	6	19	5	10	100
2017	0	0	0	0	0	0	6	4	0	5	2	0	18
2017	55	95	67	78	71	106	63	55	109	79	72	38	888
2017	7	3	9	25	52	11	0	0	0	4	0	4	116
2016	0	0	0	0	0	0	0	55	102	78	91	42	368
2016	0	0	0	0	0	0	0	0	28	9	0	1	39
2014	147	49	0	0	0	0	0	0	0	0	0	0	197
2013	1	0	10	0	0	0	0	0	0	0	0	0	10
2013	148	61	28	61	155	148	119	36	96	157	162	93	1265
2013	4	0	0	0	0	0	0	0	0	0	0	0	4
2012	0	0	0	0	2	0	0	0	0	0	0	0	2
2012	194	175	202	122	87	81	77	26	129	206	191	83	1574
2012	0	0	0	0	0	0	5	0	0	2	0	0	7
2011	102	145	160	119	127	161	218	193	189	229	161	218	2023
2010	0	0	0	0	0	0	0	0	0	120	77	60	258

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
-	1.8mi, 24:56 Run - General 1) 0.5km - 5:00(10:05/km) 88/95bpm [887b/km] 23cal 61/73rpm 5.95/7.73kmph 2) 0.2km - 1:02(5:14/km) 116/130bpm [608b/km] 7cal 85/87rpm 11.45/12.43kmph 3) 0.13km - 1:28(11:28/km) 118/132bpm [1352b/km] 12cal 59/85rpm 5.23/11.86kmph 4) 0.18km - 1:01(5:34/km) 123/135bpm [685b/km] 8cal 83/88rpm 10.77/11.08kmph 5) 0.13km - 1:29(11:03/km) 121/136bpm [1337b/km] 12cal 59/86rpm 5.43/11.08kmph 6) 0.2km - 1:02(5:07/km) 127/140bpm [650b/km] 8cal 86/89rpm 11.72/12.23kmph 7) 0.13km - 1:28(11:41/km) 125/141bpm [1461b/km] 13cal 59/87rpm 5.13/12.23kmph 8) 0.2km - 1:02(5:12/km) 128/141bpm [665b/km] 8cal 87/91rpm 11.54/12.46kmph 9) 0.14km - 1:28(10:12/km) 125/141bpm [1274b/km] 12cal 60/89rpm 5.89/11.66kmph 10) 0.2km - 1:02(5:04/km) 129/141bpm [655b/km] 8cal 89/93rpm 11.82/13.3kmph 11) 0.15km - 1:30(10:16/km) 125/142bpm [1283b/km] 12cal 60/90rpm 5.85/13.3kmph 12) 0.21km - 1:02(5:02/km) 131/144bpm [660b/km] 8cal 88/91rpm 11.91/13.13kmph 13) 0.55km - 6:22(11:41/km) 119/145bpm [1390b/km] 43cal 56/88rpm 5.14/12.39kmph Add a comment	-	2.1mi, 30:52 Run - General 1) 0.72km - 7:30(10:24/km) 95/104bpm [989b/km] 40cal 60/64rpm 5.77/9.34kmph 2) 0.17km - 1:02(6:13/km) 113/129bpm [703b/km] 6cal 83/88rpm 9.65/10.01kmph 3) 0.14km - 1:29(10:59/km) 118/129bpm [1297b/km] 11cal 60/86rpm 5.46/9.74kmph 4) 0.15km - 1:01(6:34/km) 124/135bpm [813b/km] 8cal 83/87rpm 9.15/10.01kmph 5) 0.16km - 1:28(9:13/km) 119/136bpm [1096b/km] 11cal 61/88rpm 6.51/10.11kmph 6) 0.19km - 1:02(5:30/km) 121/133bpm [665b/km] 7cal 84/89rpm 10.93/13.57kmph 7) 0.14km - 1:29(10:45/km) 122/134bpm [1311b/km] 12cal 60/88rpm 5.58/12.77kmph 8) 0.19km - 1:01(5:15/km) 126/139bpm [661b/km] 8cal 85/91rpm 11.43/12.83kmph 9) 0.13km - 1:28(11:44/km) 128/141bpm [1501b/km] 13cal 62/88rpm 5.12/12.26kmph 10) 0.19km - 1:02(5:26/km) 130/142bpm [707b/km] 9cal 87/93rpm 11.03/11.89kmph 11) 0.14km - 1:28(10:25/km) 126/143bpm [1313b/km] 13cal 60/90rpm 5.76/11.76kmph 12) 0.2km - 1:02(5:01/km) 128/142bpm [642b/km] 8cal 86/91rpm 11.96/14.48kmph 13) 0.81km - 9:51(12:11/km) 115/142bpm [1400b/km] 61cal 56/90rpm 4.93/12.39kmph Add a comment	-	-	1.9mi, 26:42 Run - General 1) 0.44km - 5:00(11:25/km) 26cal 58/63rpm 5.26/6.79kmph 2) 0.21km - 1:01(4:48/km) 17cal 89/94rpm 12.49/12.87kmph 3) 0.14km - 1:30(10:34/km) 9cal 63/90rpm 5.68/12.5kmph 4) 0.22km - 1:00(4:38/km) 18cal 89/94rpm 12.93/13.37kmph 5) 0.14km - 1:29(10:50/km) 9cal 64/90rpm 5.54/13.03kmph 6) 0.21km - 1:01(4:46/km) 17cal 89/94rpm 12.57/12.97kmph 7) 0.14km - 1:29(10:55/km) 9cal 59/89rpm 5.5/12.66kmph 8) 0.22km - 1:00(4:40/km) 18cal 93/118rpm 12.86/14.44kmph 9) 0.14km - 1:31(11:07/km) 9cal 62/93rpm 5.4/13.33kmph 10) 0.2km - 1:00(4:52/km) 16cal 90/97rpm 12.33/13kmph 11) 0.14km - 1:30(10:34/km) 9cal 62/96rpm 5.67/13.17kmph 12) 0.18km - 1:00(5:31/km) 15cal 87/92rpm 10.88/11.32kmph 13) 0.63km - 8:11(13:02/km) 39cal 54/92rpm 4.6/10.41kmph Add a comment
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
-	1.9mi, 24:31 Run - General 1) 0.49km - 5:01(10:16/km) 90/103bpm [924b/km] 16cal 61/66rpm 5.84/8.6kmph 2) 0.21km - 1:01(4:49/km) 125/138bpm [603b/km] 7cal 86/90rpm 12.44/14.58kmph 3) 0.14km - 1:28(10:15/km) 118/138bpm [1209b/km] 11cal 61/88rpm 5.85/11.99kmph 4) 0.21km - 1:02(4:58/km) 122/137bpm [607b/km] 7cal 88/92rpm 12.06/13.07kmph 5) 0.14km - 1:30(10:39/km) 120/138bpm [1279b/km] 12cal 60/91rpm 5.63/11.89kmph 6) 0.21km - 1:00(4:42/km) 126/141bpm [592b/km] 8cal 89/95rpm 12.78/14.24kmph 7) 0.13km - 1:29(11:43/km) 125/142bpm [1465b/km] 13cal 61/94rpm 5.12/13.47kmph 8) 0.22km - 1:00(4:33/km) 129/143bpm [587b/km] 8cal 90/97rpm 13.19/14.11kmph 9) 0.14km - 1:30(11:03/km) 128/144bpm [1415b/km] 13cal 61/95rpm 5.43/13.13kmph 10) 0.21km - 1:01(4:47/km) 141/154bpm [674b/km] 9cal 91/97rpm 12.56/14.08kmph 11) 0.14km - 1:29(10:28/km) 136/154bpm [1425b/km] 14cal 62/95rpm 5.73/13.07kmph 12) 0.21km - 1:01(4:45/km) 145/156bpm [689b/km] 10cal 91/98rpm 12.63/13.2kmph 13) 0.55km - 6:00(10:58/km) 144/156bpm [1579b/km] 61cal 59/92rpm 5.47/13.23kmph Add a comment	-	-	-	-	-
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
-	-	0mi, 19:48 Bike - General 1) 0km - 19:48(0/km) 126/140bpm [INFb/km] 179cal Add a comment	-	-	-	-
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
-	-	-	13.1mi, 1:45:43 Bike - General 1) 4.62km - 23:59(5:11/km) 121/147bpm [628b/km] 172cal 11.56/33.96kmph 2) 0.01km - 27(1:01:01/km) 117/119bpm [7138b/km] 2cal 0.98/7.42kmph 3) 5km - 28:22(5:40/km) 133/151bpm [755b/km] 229cal 10.58/26.07kmph 4) 5km - 25:50(5:10/km) 122/140bpm [630b/km] 124cal 11.61/38.26kmph 5) 5km - 18:38(3:44/km) 122/138bpm [455b/km] 90cal 16.1/57.34kmph 6) 1.46km - 8:27(5:48/km) 111/134bpm [644b/km] 24cal 10.35/21.63kmph Add a comment	3.4mi, 1:07:44 Walk - General 1) 1.4km - 16:28(11:45/km) 81/81bpm [952b/km] 82cal 55/61rpm 5.1/7.62kmph 2) 2.17km - 25:47(11:52/km) 81/81bpm [961b/km] 132cal 57/61rpm 5.06/7.39kmph 3) 1.96km - 25:30(13:02/km) 81/81bpm [1056b/km] 122cal 52/79rpm 4.6/7.12kmph Add a comment 0mi, 51:32 Cross - Strength 1) 0km - 6:34(0/km) 113/128bpm [INFb/km] 43cal 2) 0km - 34(0/km) 116/127bpm [INFb/km] 3cal 3) 0km - 3:53(0/km) 90/100bpm [INFb/km] 11cal 4) 0km - 1:19(0/km) 111/122bpm [INFb/km] 6cal 5) 0km - 1:01(0/km) 96/107bpm [INFb/km] 3cal 6) 0km - 1:05(0/km) 98/103bpm [INFb/km] 3cal 7) 0km - 1:06(0/km) 97/104bpm [INFb/km] 4cal 8) 0km - 1:06(0/km) 105/111bpm [INFb/km] 5cal 9) 0km - 34(0/km) 104/112bpm [INFb/km] 2cal 10) 0km - 1:04(0/km) 104/107bpm [INFb/km] 6cal 11) 0km - 3:23(0/km) 102/106bpm [INFb/km] 18cal 12) 0km - 1:05(0/km) 115/131bpm [INFb/km] 6cal 13) 0km - 3:58(0/km) 101/131bpm [INFb/km] 16cal 14) 0km - 1:07(0/km) 115/124bpm [INFb/km] 6cal 15) 0km - 1:02(0/km) 109/122bpm [INFb/km] 5cal 16) 0km - 1:05(0/km) 113/119bpm [INFb/km] 7cal 17) 0km - 38(0/km) 112/120bpm [INFb/km] 3cal 18) 0km - 1:07(0/km) 103/106bpm [INFb/km] 4cal 19) 0km - 2:59(0/km) 103/106bpm [INFb/km] 12cal 20) 0km - 1:25(0/km) 118/130bpm [INFb/km] 8cal 21) 0km - 40(0/km) 111/119bpm [INFb/km] 3cal 22) 0km - 1:05(0/km) 112/116bpm [INFb/km] 6cal 23) 0km - 25(0/km) 112/116bpm [INFb/km] 2cal 24) 0km - 1:07(0/km) 112/118bpm [INFb/km] 6cal 25) 0km - 17(0/km) 114/118bpm [INFb/km] 1cal 26) 0km - 1:08(0/km) 113/121bpm [INFb/km] 5cal 27) 0km - 2:13(0/km) 108/120bpm [INFb/km] 9cal 28) 0km - 7:44(0/km) 99/106bpm [INFb/km] 23cal 29) 0km - 48(0/km) 95/97bpm [INFb/km] 2cal Add a comment 2.2mi, 43:55 Walk - General 1) 3.6km - 43:55(12:12/km) 221cal 56/66rpm 4.92/8kmph Add a comment	-	-

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