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Recent Blogs
Along the Towpaths	Aug 2014
Add a title here	Aug 2013
Learning about traing with Diabetes	Aug 2010
Rejoining the gym	Aug 2010
First Race	Aug 2010

Recent Training
7th Aug	Fartleks	7.2mi	1:12:16
6th Aug	Easy	5.1mi	52:54
5th Aug	General	0.6mi	15:12
4th Aug	Medium Long Run	8.3mi	1:21:26
4th Aug	Easy	3.1mi	30:33

12 Month Benchmarks	Run
Mile	8:40
5k	29:42
5mi	51:01
10k	1:04:35
10mi	1:46:24

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Best Times
Best WAVA

Dist	Races	PB	WB	2010	2013	2014	2015	2017
5km	1	27:56 8:59/mi	48.73	27:56 48.73
10km	5	51:35 8:18/mi	54.14		51:35 54.14	52:50 53.28	52:44 53.80	53:53 53.50
10mi	1	1:26:53 8:41/mi	53.03			1:26:53 53.03
13.1mi	1	1:52:51 8:37/mi	53.98		1:52:51 53.98
26.2mi	3	4:31:24 10:22/mi	47.27			4:31:24 47.27	5:26:17 39.64

2022		Result	WAVA	Distance
20 Mar	Brentwood Half Marathon		0.00	13.1mi
2021		Result	WAVA	Distance
12 Sep	Havering 10k		0.00	10km
2017		Result	WAVA	Distance
20 May	Battle of the Boroughs 10k Run SB	53:53	53.50	10km
2016		Result	WAVA	Distance
20 Mar	Brentwood Half Marathon		0.00	13.1mi
2015		Result	WAVA	Distance
10 May	Halstead & Essex Marathon SB	5:26:17	39.64	26.2mi
12 Apr	Putney & Fulham Half Marathon		0.00	13.1mi
3 Jan	10k Race Series Queen Elizabeth Olympic Park SB	52:44	53.80	10km
2014		Result	WAVA	Distance
19 Oct	Chelmsford Parks Marathon	5:28:40	39.35	26.2mi
25 May	Edinburgh Marathon PB	4:31:24	47.27	26.2mi
17 May	Battle of the Boroughs 10k Run SB	52:50	53.28	10km
1 Mar	Self-Transcendence 10 Mile Race PB	1:26:53	53.03	10mi
2013		Result	WAVA	Distance
10 Aug	Hadleigh Castle 10k	1:03:13	44.53	10km
9 Jun	Southend Half Marathon PB	1:52:51	53.98	13.1mi
18 May	Battle of the Boroughs 10k Run PB	51:35	54.14	10km
7 Apr	The Regent's Park Summer 10k Race Series		0.00	10km
2010		Result	WAVA	Distance
8 Aug	Little Havens Basildon 5k Run PB	27:56	48.73	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	0	0	0	0	0	3	0	1	0	0	0	0	4
2022	23	8	37	35	59	109	88	33	0	0	0	0	392
2021	0	0	2	0	0	0	3	21	0	0	1	3	29
2021	44	80	74	68	56	27	52	90	14	35	48	33	622
2020	0	0	0	0	1	0	0	0	0	0	0	0	1
2020	29	52	37	92	116	48	53	33	77	38	39	40	654
2019	0	0	0	0	6	1	5	19	0	0	0	0	30
2019	42	58	53	42	103	109	134	104	17	42	8	27	738
2018	0	1	0	0	1	4	0	0	2	0	0	0	8
2018	62	54	65	13	88	115	59	69	65	39	100	53	782
2017	0	0	0	0	6	6	16	4	0	3	4	0	38
2017	72	94	100	78	79	100	108	75	84	78	100	32	1000
2016	107	62	103	102	102	114	61	68	29	66	49	88	951
2015	42	105	68	102	55	95	75	51	105	44	72	59	872
2014	97	120	131	133	101	125	101	111	140	69	60	64	1252
2013	0	0	0	0	0	2	2	5	0	0	0	0	9
2013	34	56	35	65	121	70	86	96	107	48	42	42	801
2013	3	0	0	0	7	0	0	0	0	0	0	0	10
2012	0	0	0	0	0	0	0	0	0	0	4	0	4
2012	42	28	2	0	7	18	32	3	5	32	42	0	212
2012	0	0	0	0	0	23	0	0	3	4	0	0	31
2011	29	0	14	22	45	59	9	37	38	14	15	30	314
2011	0	0	0	0	0	16	7	0	0	0	0	0	23
2010	0	6	43	8	26	8	0	27	62	0	0	13	192

Wed 13th Jul Jul 13	Thu 14th Jul Jul 14	Fri 15th Jul Jul 15	Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19
7mi, 1:08:59 Run - Fartleks Gentle Fartlek run Split Summary === 1) 1m - 9:53(9:53/m) 102cal 6.07/6.55mph 2) 1m - 10:14(10:14/m) 108cal 5.87/6.53mph 3) 1m - 9:53(9:53/m) 106cal 6.07/7.45mph 4) 1m - 8:49(8:49/m) 106cal 6.81/7.41mph 5) 1m - 9:58(9:58/m) 108cal 6.02/7.08mph 6) 1m - 10:09(10:09/m) 111cal 5.91/6.68mph 7) 1m - 9:58(9:58/m) 104cal 6.02/6.87mph 8) 0.01m - 6(9:44/m) 1cal 6.17/5.3mph Add a comment	8.3mi, 1:22:05 Run - Medium Long Run Evening run along the towpath. Split Summary === 1) 1m - 10:05(10:05/m) 106cal 5.95/7.47mph 2) 1m - 10:25(10:25/m) 103cal 5.76/6.55mph 3) 1m - 10:06(10:06/m) 108cal 5.94/6.55mph 4) 1m - 9:43(9:43/m) 104cal 6.18/6.59mph 5) 1m - 9:21(9:21/m) 107cal 6.42/6.97mph 6) 1m - 9:30(9:30/m) 106cal 6.32/9.87mph 7) 1m - 10:01(10:01/m) 110cal 5.99/6.97mph 8) 1m - 9:50(9:50/m) 104cal 6.1/6.82mph 9) 0.32m - 3:04(9:39/m) 32cal 6.22/6.59mph Add a comment	-	4mi, 43:32 Run - Easy Split Summary === 1) 1m - 11:56(11:56/m) 104cal 5.03/6.07mph 2) 1m - 10:57(10:57/m) 101cal 5.48/6.59mph 3) 1m - 10:02(10:02/m) 107cal 5.97/7.1mph 4) 1m - 10:20(10:20/m) 109cal 5.81/6.62mph 5) 0.02m - 16(15:45/m) 2cal 3.81/5.28mph Add a comment	3mi, 31:25 Run - General Split Summary === 1) 1m - 10:39(10:39/m) 106cal 5.63/6.22mph 2) 1m - 10:28(10:28/m) 108cal 5.73/6.1mph 3) 1m - 10:14(10:14/m) 111cal 5.86/6.24mph 4) 0m - 3(21:29/m) 2.79/4.78mph Add a comment	-	-
Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26
-	-	6.2mi, 1:05:04 Run - General Split Summary === 1) 1m - 10:39(10:39/m) 131/145bpm [1395b/mi] 95cal 5.63/6.64mph 2) 1m - 10:30(10:30/m) 139/149bpm [1459b/mi] 100cal 5.72/6.49mph 3) 1m - 10:32(10:32/m) 146/152bpm [1538b/mi] 105cal 5.7/6.45mph 4) 1m - 10:07(10:07/m) 146/151bpm [1478b/mi] 100cal 5.93/6.59mph 5) 1m - 10:16(10:16/m) 151/173bpm [1549b/mi] 104cal 5.85/6.32mph 6) 1m - 10:21(10:21/m) 147/156bpm [1521b/mi] 98cal 5.8/6.3mph 7) 0.22m - 2:40(12:12/m) 145/155bpm [1769b/mi] 23cal 4.92/6.39mph Add a comment	-	-	4.5mi, 47:38 Run - Easy Split Summary === 1) 1m - 10:43(10:43/m) 131/149bpm [1403b/mi] 96cal 5.6/6.37mph 2) 1m - 10:26(10:26/m) 136/151bpm [1420b/mi] 96cal 5.75/6.3mph 3) 1m - 10:24(10:24/m) 139/153bpm [1445b/mi] 96cal 5.77/7.12mph 4) 1m - 10:28(10:28/m) 136/153bpm [1423b/mi] 87cal 5.73/6.28mph 5) 0.53m - 5:38(10:38/m) 132/143bpm [1405b/mi] 42cal 5.64/6.43mph Add a comment	7.6mi, 1:15:29 Run - Medium Long Run Split Summary === 1) 1m - 11:07(11:07/m) 123/134bpm [1367b/mi] 91cal 5.4/6.78mph 2) 1m - 10:30(10:30/m) 138/152bpm [1449b/mi] 102cal 5.71/7.06mph 3) 1m - 10:03(10:03/m) 141/149bpm [1418b/mi] 98cal 5.97/6.64mph 4) 1m - 9:55(9:55/m) 146/151bpm [1449b/mi] 100cal 6.05/6.82mph 5) 1m - 9:08(9:08/m) 149/156bpm [1360b/mi] 94cal 6.57/7.03mph 6) 1m - 9:13(9:13/m) 157/162bpm [1446b/mi] 101cal 6.51/6.89mph 7) 1m - 9:35(9:35/m) 153/167bpm [1467b/mi] 100cal 6.26/7.2mph 8) 0.64m - 5:58(9:15/m) 160/178bpm [1480b/mi] 67cal 6.49/6.72mph Add a comment
Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2
-	3.1mi, 29:02 Run - Tempo Lunchtime run, tried to keep some kind of pace going. Split Summary === 1) 1m - 9:19(9:19/m) 139/159bpm [1295b/mi] 91cal 6.44/7.62mph 2) 1m - 9:36(9:36/m) 147/158bpm [1411b/mi] 99cal 6.25/7.31mph 3) 1m - 9:30(9:30/m) 157/165bpm [1492b/mi] 106cal 6.31/7.41mph 4) 0.05m - 37(12:15/m) 152/154bpm [1863b/mi] 6cal 4.89/5.11mph Add a comment	7mi, 1:11:16 Run - Trail Run Trail run around Leigh on Sea. Did this in three loops that included two tree island and Hadleigh Castle. The path up to the castle is brutal. It's steep and hot weather had left it dry and very cracked. I had to watch the paths because the cracks were so deep. It was a great run though Split Summary === 1) 1m - 10:57(10:57/m) 132/146bpm [1445b/mi] 102cal 5.48/6.16mph 2) 1m - 9:48(9:48/m) 146/154bpm [1431b/mi] 100cal 6.12/6.51mph 3) 1m - 9:35(9:35/m) 148/160bpm [1418b/mi] 98cal 6.27/6.7mph 4) 1m - 9:46(9:46/m) 146/159bpm [1427b/mi] 99cal 6.14/6.95mph 5) 1m - 9:52(9:52/m) 154/164bpm [1520b/mi] 108cal 6.08/6.53mph 6) 1m - 11:03(11:03/m) 145/158bpm [1602b/mi] 103cal 5.43/6.51mph 7) 1m - 10:10(10:10/m) 149/161bpm [1516b/mi] 100cal 5.9/6.62mph 8) 0.01m - 5(11:27/m) 155/156bpm [1774b/mi] 5.24/6.39mph Add a comment	0.4mi, 11:23 Walk - General Split Summary === 1) 0.4m - 11:23(28:20/m) 112/124bpm [3174b/mi] 77cal 53/62rpm 2.12/2.78mph Add a comment 11mi, 1:55:55 Run - Long Run This was a little tougher than I expected, particularly in last couple of miles where I just ran out of gas. It was still a nice run Split Summary === 1) 1m - 9:57(9:57/m) 135/148bpm [1343b/mi] 95cal 6.03/6.76mph 2) 1m - 10:26(10:26/m) 147/153bpm [1535b/mi] 109cal 5.75/6.7mph 3) 1m - 10:06(10:06/m) 152/157bpm [1536b/mi] 108cal 5.94/6.7mph 4) 1m - 10:05(10:05/m) 152/178bpm [1532b/mi] 107cal 5.95/6.49mph 5) 1m - 9:58(9:58/m) 153/158bpm [1524b/mi] 106cal 6.02/6.51mph 6) 1m - 9:52(9:52/m) 153/159bpm [1509b/mi] 105cal 6.08/6.95mph 7) 1m - 9:51(9:51/m) 154/161bpm [1518b/mi] 102cal 6.09/6.66mph 8) 1m - 10:37(10:37/m) 155/161bpm [1647b/mi] 115cal 5.65/6.59mph 9) 1m - 10:48(10:48/m) 153/160bpm [1652b/mi] 109cal 5.56/6.28mph 10) 1m - 11:43(11:43/m) 146/163bpm [1710b/mi] 97cal 5.12/6.05mph 11) 1m - 12:30(12:30/m) 142/153bpm [1776b/mi] 84cal 4.8/6.07mph 12) 0m - 2(11:52/m) 138/138bpm [1637b/mi] 5.06/3.63mph Add a comment	0.6mi, 13:26 Cross - General Split Summary === 1) 0.57m - 13:26(23:37/m) 96/118bpm [2267b/mi] 63cal 54/60rpm 2.54/2.9mph Add a comment	0.6mi, 15:43 Cross - General Split Summary === 1) 0.64m - 15:43(24:33/m) 108/149bpm [2652b/mi] 96cal 51/60rpm 2.44/3.17mph Add a comment	3.1mi, 32:21 Run - Easy Split Summary === 1) 1m - 10:52(10:52/m) 132/147bpm [1434b/mi] 99cal 5.52/6.68mph 2) 1m - 10:02(10:02/m) 139/152bpm [1394b/mi] 95cal 5.98/6.45mph 3) 1m - 9:55(9:55/m) 147/153bpm [1458b/mi] 101cal 6.05/6.3mph 4) 0.14m - 1:32(11:04/m) 133/144bpm [1473b/mi] 12cal 5.42/6.2mph Add a comment
Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9
6.2mi, 1:01:42 Run - Medium Long Run Split Summary === 1) 1m - 10:38(10:38/m) 128/142bpm [1360b/mi] 94cal 5.65/6.62mph 2) 1m - 10:01(10:01/m) 142/147bpm [1423b/mi] 100cal 5.99/6.62mph 3) 1m - 10:03(10:03/m) 143/151bpm [1437b/mi] 100cal 5.97/6.47mph 4) 1m - 9:42(9:42/m) 150/154bpm [1455b/mi] 101cal 6.19/6.76mph 5) 1m - 9:42(9:42/m) 148/153bpm [1437b/mi] 98cal 6.18/6.55mph 6) 1m - 9:53(9:53/m) 148/156bpm [1464b/mi] 99cal 6.07/6.78mph 7) 0.2m - 1:42(8:40/m) 146/150bpm [1265b/mi] 16cal 6.92/6.43mph Add a comment	8.3mi, 1:21:26 Run - Medium Long Run Run 2- the evening run. Always planned this to be longer than Run number 1 but did have doubts early. The first couple of miles were a bit of a slog but a swig of Lucozade sport did the trick Split Summary === 1) 1m - 10:21(10:21/m) 130/143bpm [1346b/mi] 95cal 5.79/7.1mph 2) 1m - 10:07(10:07/m) 142/149bpm [1437b/mi] 103cal 5.93/6.51mph 3) 1m - 9:53(9:53/m) 143/150bpm [1413b/mi] 98cal 6.07/6.8mph 4) 1m - 9:30(9:30/m) 149/153bpm [1414b/mi] 100cal 6.32/6.85mph 5) 1m - 9:49(9:49/m) 144/152bpm [1413b/mi] 96cal 6.11/6.76mph 6) 1m - 9:45(9:45/m) 147/152bpm [1434b/mi] 99cal 6.15/6.68mph 7) 1m - 9:25(9:25/m) 151/155bpm [1423b/mi] 100cal 6.37/7.06mph 8) 1m - 9:38(9:38/m) 148/155bpm [1425b/mi] 96cal 6.23/6.95mph 9) 0.3m - 2:58(10:03/m) 152/156bpm [1528b/mi] 31cal 5.97/7.08mph Add a comment 3.1mi, 30:33 Run - Easy 1st run of the day, tried to keep it easy and short mainly because it was a lunchtime run Split Summary === 1) 1m - 10:02(10:02/m) 133/149bpm [1335b/mi] 94cal 5.98/7.37mph 2) 1m - 9:50(9:50/m) 143/149bpm [1406b/mi] 100cal 6.1/6.64mph 3) 1m - 9:33(9:33/m) 145/151bpm [1384b/mi] 97cal 6.29/6.82mph 4) 0.13m - 1:08(8:57/m) 141/145bpm [1262b/mi] 11cal 6.7/7.56mph Add a comment	0.6mi, 15:12 Walk - General Split Summary === 1) 0.64m - 15:12(23:52/m) 94/116bpm [2243b/mi] 67cal 53/61rpm 2.51/3.34mph Add a comment	5.1mi, 52:54 Run - Easy Struggled with this run both mentally and physically. Just wasn't at the races today and I'm not sure why Split Summary === 1) 1m - 10:56(10:56/m) 128/143bpm [1399b/mi] 99cal 5.49/6.32mph 2) 1m - 10:26(10:26/m) 135/145bpm [1408b/mi] 98cal 5.75/6.39mph 3) 1m - 10:37(10:37/m) 135/148bpm [1432b/mi] 96cal 5.65/6.74mph 4) 1m - 10:03(10:03/m) 137/147bpm [1377b/mi] 91cal 5.97/6.53mph 5) 1m - 10:04(10:04/m) 142/148bpm [1430b/mi] 98cal 5.96/6.37mph 6) 0.07m - 49(11:21/m) 138/141bpm [1566b/mi] 7cal 5.29/6.05mph Add a comment	7.2mi, 1:12:16 Run - Fartleks Not quiet the run I was hopping, again felt a bit of slog and the heat did not help but also had a lot on my mind. I have strong sense that I need to make some life changes, and i know the areas I need to look at but at moment I don't know how and though in the past I could running as a way to dominate my worries, my worries seem to be dominating running. I'll work it all out I supposes Split Summary === 1) 1m - 10:10(10:10/m) 131/146bpm [1332b/mi] 95cal 5.9/6.57mph 2) 1m - 10:01(10:01/m) 138/147bpm [1383b/mi] 99cal 5.99/6.41mph 3) 1m - 10:13(10:13/m) 140/155bpm [1430b/mi] 98cal 5.88/6.45mph 4) 1m - 9:50(9:50/m) 147/155bpm [1446b/mi] 103cal 6.1/6.59mph 5) 1m - 10:13(10:13/m) 148/160bpm [1512b/mi] 104cal 5.87/6.22mph 6) 1m - 10:04(10:04/m) 145/159bpm [1460b/mi] 95cal 5.96/6.43mph 7) 1m - 10:05(10:05/m) 143/154bpm [1442b/mi] 91cal 5.95/6.35mph 8) 0.16m - 1:40(10:33/m) 139/169bpm [1467b/mi] 12cal 5.69/6.16mph Add a comment	-	-

WilliamCuffay M50

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