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podgella
M45

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Races
65
Miles
8726
Miles
3
Miles
2081
Miles
213
WAVA
67.23%
5k
19:34
5M
33:01
10k
39:16
10M
1:07:38
Half
1:28:44
Mara
4:07:52

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Recent Training
26th Sep	General	0mi	46:01
25th Sep	General	4.4mi	42:01
23rd Sep	General	4.3mi	40:01
22nd Sep	Elliptical	0mi	42:04
21st Sep	General	4.1mi	38:22

12 Month Benchmarks	Run
Mile	6:39
5k	22:06
5mi	36:05
10k	45:22
10mi	1:19:12
Half	1:46:43

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Best Times
Best WAVA

Dist	Races	2001	2002	2003	2005	2006	2007	2008	2009	2010	2011	PB	WB
5km	1			19:34 65.67								19:34 6:18/mi	65.67
5mi	1				33:01 63.81							33:01 6:36/mi	63.81
10km	42	39:16 67.23	40:39 64.94	40:19 65.48	40:38 64.97	41:45 63.23	44:25 59.46	44:40 59.19	43:44 60.57	46:54 56.62	48:38 54.78	39:16 6:19/mi	67.23
12km	1						1:00:42 52.80					1:00:42 8:08/mi	52.80
8mi	3						1:04:01 53.97					1:04:01 8:00/mi	53.97
8.2mi	1	58:15 60.88										58:15 7:06/mi	60.88
10mi	3	1:07:38 64.69	1:09:19 63.12	1:12:12 60.60								1:07:38 6:46/mi	64.69
13.1mi	12	1:30:16 64.23	1:35:12 60.90	1:28:44 65.34			1:38:28 58.88	1:37:25 59.52			1:47:16 54.35	1:28:44 6:46/mi	65.34
26.2mi	1							4:07:52 49.05				4:07:52 9:28/mi	49.05

2012		Result	WAVA	Distance
25 Mar	Water of Life Half Marathon		0.00	13.1mi
26 Feb	Hampshire Chronicle Winchester 10K		0.00	10km
29 Jan	Ross Cycles Kenley 10k		0.00	10km
2011		Result	WAVA	Distance
4 Dec	Grim Challenge	1:14:18	46.86	8mi
9 Oct	Henley Half Marathon SB	1:47:16	54.35	13.1mi
24 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:55:23	50.52	13.1mi
8 May	Bracknell Half Marathon	1:58:09	49.34	13.1mi
2 May	Shinfield 10k	52:17	50.96	10km
10 Apr	Frimley Park 10k SB	48:38	54.78	10km
2010		Result	WAVA	Distance
11 Apr	Frimley Park 10k SB	46:54	56.62	10km
2009		Result	WAVA	Distance
6 Dec	Grim Challenge	1:14:33	46.45	8mi
18 Oct	Peter Driver Memorial Fleet 10k	44:06	60.06	10km
5 Aug	Yateley 10K Series - Race 3	44:56	58.95	10km
1 Jul	Yateley 10K Series - Race 2	47:15	56.06	10km
3 Jun	Yateley 10K series - Race 1	44:28	59.57	10km
4 May	Shinfield 10K SB	43:44	60.57	10km
5 Apr	Frimley Park 10k	49:18	53.73	10km
2008		Result	WAVA	Distance
26 Oct	Peter Driver Memorial Fleet 10K SB	44:40	59.19	10km
13 Apr	London Marathon PB	4:07:52	49.05	26.2mi
2 Mar	Reading Half Marathon SB	1:37:25	59.52	13.1mi
17 Feb	Sussex Beacon Half Marathon	1:43:35	55.98	13.1mi
2007		Result	WAVA	Distance
9 Dec	Hogs Back 8 PB	1:04:01	53.97	8mi
4 Jul	Yateley 10k Race 2	46:44	56.51	10km
6 Jun	Yateley 10k Race 1 SB	44:25	59.46	10km
7 May	Shinfield 10K	45:46	57.71	10km
11 Feb	Wokingham Half Marathon SB	1:38:28	58.88	13.1mi
21 Jan	SiS Lakeside Canal Run, Frimley Green PB	1:00:42	52.80	12km
2006		Result	WAVA	Distance
7 Jun	Yateley 10K Race 1	49:27	53.39	10km
1 May	Shinfield 10k SB	41:45	63.23	10km
26 Mar	Frimley 10k	44:43	59.04	10km
2005		Result	WAVA	Distance
20 Nov	Brighton Reebok 10K SB	40:38	64.97	10km
6 Nov	Tewkesbury guy fawkes 5 PB	33:01	63.81	5mi
6 Jul	Yateley 10k Series Race 2	42:41	61.85	10km
1 Jun	Yateley 10k Series Race 1	46:21	56.96	10km
2 May	Shinfield 10k	42:38	61.92	10km
3 Apr	Bournemouth Bay Run 10k	43:49	60.25	10km
2003		Result	WAVA	Distance
14 Dec	Great Barford Half PB	1:28:44	65.34	13.1mi
23 Nov	Boscombe 10K SB	40:19	65.48	10km
19 Oct	Fleet 10k	40:43	64.84	10km
21 Sep	Swansea Bay 10K	41:11	64.10	10km
24 Aug	Wardown Park 5k PB	19:34	65.67	5km
6 Aug	Yateley 10K 3/3	42:36	61.97	10km
4 Jun	Yateley 10K 1/3	42:09	62.63	10km
18 May	Bognor 10k	45:46	57.68	10km
5 May	Shinfield 10k	43:43	60.39	10km
30 Mar	Woking Ten Ten (10k)	47:16	55.85	10km
2 Mar	Wymondham 10 SB	1:12:12	60.60	10mi
9 Feb	Wokingham Half Marathon	1:32:22	62.77	13.1mi
2002		Result	WAVA	Distance
24 Nov	Boscombe 10K	41:43	63.28	10km
27 Oct	Fordingbridge Fire Station 10 SB	1:09:19	63.12	10mi
6 Oct	Arborfield 10K	42:20	62.36	10km
22 Sep	Bristol Half Marathon SB	1:35:12	60.90	13.1mi
7 Jul	New Sam Run 10K	43:08	61.21	10km
26 May	Marwell 10K	41:10	64.13	10km
24 Mar	Woking 10K SB	40:39	64.94	10km
2001		Result	WAVA	Distance
9 Dec	Hogs Back Road Race PB	58:15	60.88	8.2mi
28 Oct	Fordingbridge Fire Station 10 PB	1:07:38	64.69	10mi
14 Oct	Arborfield 10K	41:17	63.95	10km
30 Sep	Windsor Half Marathon	1:33:52	61.76	13.1mi
23 Sep	Thruxton 10K	40:00	66.00	10km
1 Aug	Yateley 10k - race 3	39:30	66.84	10km
4 Jul	Yateley 10k Race 2	41:35	63.49	10km
30 Jun	Grazeley 10K	39:59	66.03	10km
6 Jun	Yateley 10k Race 1	39:41	66.53	10km
20 May	Bognor 10k	40:09	65.75	10km
6 May	fordingbridge 10K PB	39:16	67.23	10km
4 Mar	Camberley half	1:34:38	61.26	13.1mi
11 Feb	Wokingham Half SB	1:30:16	64.23	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
2023	13	0	0	0	0	0	0	0	0	0	0	0	13
2023	106	115	125	125	126	158	159	100	27	0	0	0	1041
2022	25	0	0	0	0	0	0	0	0	0	0	0	25
2022	60	0	0	12	47	71	59	110	84	92	75	52	662
2022	0	0	0	0	0	0	0	0	0	0	24	18	41
2021	0	9	28	13	3	14	0	3	0	0	0	0	70
2021	0	18	16	0	0	38	18	5	12	0	0	0	107
2020	0	0	0	0	0	4	16	30	19	39	14	0	121
2018	6	0	0	0	0	0	0	0	0	0	0	0	6
2018	3	0	0	0	0	0	0	0	0	0	0	0	3
2017	3	0	0	0	0	0	0	34	0	0	58	3	97
2017	21	0	0	0	25	10	42	8	0	0	20	0	126
2017	10	0	0	0	0	0	0	0	0	0	0	0	10
2016	9	0	13	13	0	3	0	15	11	6	16	0	87
2016	0	0	30	0	0	0	0	0	0	0	0	0	30
2015	7	6	0	12	0	0	6	9	0	54	3	9	106
2014	0	0.3	0	0	0	0	0	0	0	0	0	0	0.3
2014	50	69	89	35	0	52	45	21	13	27	0	0	401
2014	0	0	0	0	0	9	0	0	0	0	0	0	9
2013	0	0	0	0	0	0.5	0.7	1.6	0	0	0	0.2	2.9
2013	0	0	0	14	54	48	87	78	88	21	83	40	511
2013	0	0	0	0	0	3	7	0	0	0	0	42	51
2012	103	32	0	0	0	0	6	0	6	4	0	0	151
2011	55	89	30	43	86	89	54	76	109	67	71	28	797
2011	0	0	59	98	20	97	117	114	0	0	0	0	504
2010	0	0	0	2	0	0	0	0	0	0	0	0	2
2010	46	60	76	25	5	80	112	22	33	12	0	27	498
2010	0	0	0	59	114	253	135	157	39	0	0	0	757
2009	146	48	13	45	64	35	108	44	32	61	72	12	680
2009	0	0	10	0	0	89	86	182	300	0	0	0	667
2008	157	137	196	65	6	16	68	47	62	95	81	22	953
2008	0	0	0	0	0	0	0	0	0	12	0	0	12
2007	160	32	21	43	86	79	58	4	15	18	64	55	636
2006	80	58	83	123	51	111	37	0	20	68	21	62	713
2005	94	93	107	115	37	99	50	135	119	141	138	5	1133

Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6
0mi, 1:00:00 Cross - Weights 2 minute rests Add a comment 3mi, 27:55 Run - General Split Summary === 1) 1mi - 9:28(9:28/mi) 119/132bpm [1127b/mi] 116cal 2) 1mi - 9:07(9:07/mi) 124/133bpm [1131b/mi] 118cal 3) 1mi - 9:18(9:18/mi) 128/138bpm [1191b/mi] 122cal 4) 0mi - 1(9:37/mi) 128/128bpm [1231b/mi] Add a comment	-	-	-	-	0mi, 20:08 Cross - Elliptical Split Summary === 1) 0mi - 20:08(0/mi) 139/156bpm [INFb/mi] 286cal 73/77rpm Add a comment 0mi, 30:00 Cross - Weights Upper 1 minute rests Add a comment	0mi, 1:00:00 Cross - Weights Legs 1 minute recoveries Add a comment 0mi, 22:07 Cross - Elliptical Split Summary === 1) 0mi - 22:07(0/mi) 143/150bpm [INFb/mi] 327cal 72/76rpm Add a comment
Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13
0mi, 30:00 Cross - Weights Upper 1 minute recoveries. Add a comment 0mi, 24:03 Cross - Elliptical Split Summary === 1) 0mi - 24:03(0/mi) 138/151bpm [INFb/mi] 339cal 74/78rpm Add a comment	0mi, 26:01 Cross - Elliptical Split Summary === 1) 0mi - 26:01(0/mi) 134/148bpm [INFb/mi] 346cal 75/78rpm Add a comment	-	-	0mi, 28:03 Cross - Elliptical Split Summary === 1) 0mi - 28:03(0/mi) 138/151bpm [INFb/mi] 390cal 74/77rpm Add a comment 0mi, Cross - Weights Legs 1 minute recoveries Add a comment	0mi, 30:00 Cross - Weights Upper 1 minute recoveries Add a comment 0mi, 30:03 Cross - Elliptical Split Summary === 1) 0mi - 30:03(0/mi) 134/153bpm [INFb/mi] 396cal 75/79rpm Add a comment	0mi, 30:00 Cross - Weights Lower 1 minute recoveries. Add a comment 3.1mi, 30:01 Run - General Split Summary === 1) 1mi - 9:54(9:54/mi) 118/128bpm [1169b/mi] 122cal 2) 1mi - 9:31(9:31/mi) 122/129bpm [1160b/mi] 122cal 3) 1mi - 9:42(9:42/mi) 123/132bpm [1193b/mi] 121cal 4) 0.1mi - 54(9:22/mi) 124/127bpm [1161b/mi] 12cal Add a comment
Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20
0mi, 32:58 Cross - Elliptical Split Summary === 1) 0mi - 32:58(0/mi) 133/150bpm [INFb/mi] 429cal 76/79rpm Add a comment	3.4mi, 32:02 Run - General Split Summary === 1) 1mi - 9:30(9:30/mi) 121/133bpm [1150b/mi] 119cal 2) 1mi - 9:29(9:29/mi) 128/133bpm [1214b/mi] 123cal 3) 1mi - 9:24(9:24/mi) 128/136bpm [1203b/mi] 123cal 4) 0.35mi - 3:39(10:33/mi) 130/134bpm [1372b/mi] 45cal Add a comment	0mi, 36:00 Cross - Elliptical Split Summary === 1) 0mi - 36:00(0/mi) 132/144bpm [INFb/mi] 449cal 6/79rpm Add a comment	-	3.6mi, 34:01 Run - General Split Summary === 1) 1mi - 9:40(9:40/mi) 122/138bpm [1179b/mi] 121cal 2) 1mi - 9:13(9:13/mi) 130/136bpm [1198b/mi] 127cal 3) 1mi - 9:16(9:16/mi) 133/139bpm [1233b/mi] 126cal 4) 0.6mi - 5:53(9:52/mi) 131/140bpm [1292b/mi] 75cal Add a comment	3.8mi, 36:01 Run - General Split Summary === 1) 1mi - 9:31(9:31/mi) 125/138bpm [1190b/mi] 119cal 2) 1mi - 9:30(9:30/mi) 133/141bpm [1264b/mi] 130cal 3) 1mi - 9:07(9:07/mi) 131/138bpm [1194b/mi] 121cal 4) 0.84mi - 7:52(9:25/mi) 134/141bpm [1261b/mi] 104cal Add a comment	0mi, 38:59 Bike - General Split Summary === 1) 0mi - 38:59(0/mi) 129/142bpm [INFb/mi] 465cal Add a comment
Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27
4.1mi, 38:22 Run - General Split Summary === 1) 1mi - 9:22(9:22/mi) 122/136bpm [1143b/mi] 119cal 2) 1mi - 9:09(9:09/mi) 130/135bpm [1190b/mi] 123cal 3) 1mi - 9:25(9:25/mi) 132/138bpm [1243b/mi] 123cal 4) 1mi - 9:23(9:23/mi) 133/140bpm [1247b/mi] 123cal 5) 0.11mi - 1:03(9:22/mi) 134/138bpm [1255b/mi] 14cal Add a comment	0mi, 42:04 Cross - Elliptical Split Summary === 1) 0mi - 42:04(0/mi) 128/139bpm [INFb/mi] 495cal Add a comment	4.3mi, 40:01 Run - General Split Summary === 1) 1mi - 9:17(9:17/mi) 118/132bpm [1095b/mi] 119cal 2) 1mi - 8:55(8:55/mi) 129/137bpm [1150b/mi] 122cal 3) 1mi - 9:16(9:16/mi) 128/139bpm [1185b/mi] 118cal 4) 1mi - 9:12(9:12/mi) 129/136bpm [1187b/mi] 118cal 5) 0.33mi - 3:22(10:13/mi) 129/133bpm [1318b/mi] 41cal Add a comment	-	4.4mi, 42:01 Run - General Split Summary === 1) 1mi - 9:44(9:44/mi) 125/136bpm [1218b/mi] 122cal 2) 1mi - 9:32(9:32/mi) 133/142bpm [1268b/mi] 129cal 3) 1mi - 9:32(9:32/mi) 132/138bpm [1258b/mi] 124cal 4) 1mi - 9:58(9:58/mi) 133/139bpm [1326b/mi] 124cal 5) 0.36mi - 3:14(8:56/mi) 134/138bpm [1196b/mi] 43cal Add a comment	0mi, 46:01 Bike - General Split Summary === 1) 0mi - 46:01(0/mi) 132/142bpm [INFb/mi] 580cal Add a comment	-

podgella M45

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podgella
M45