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ruskinmike
M60 Greater London

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Dulwich Runners AC

Races
47
Miles
17376
Miles
189
Miles
290
WAVA
67.31%
5k
22:14
10k
47:58
10M
1:18:41
Half
1:48:43
Mara
4:08:19

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Recent Training
24th Sep	General	9.3mi	5:13:47
23rd Sep	General	13.5mi	2:18:54
22nd Sep	General	6.9mi	1:09:45
19th Sep	Trail Run	10.4mi	2:03:32
16th Sep	General	5.3mi	53:14

Planned Races
Blackwater Marathon	22nd Oct

12 Month Benchmarks	Run
Mile	8:21
5k	27:03
5mi	45:08
10k	57:06
10mi	1:41:40
Half	2:15:06

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2023 Targets	Set your targets
Run 1243

Recent Threads
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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2018	2019	2022	2023	PB	WB
5km	7			23:43 60.16				22:27 65.60		22:14 67.31		24:19 63.09	25:08 61.55		27:33 58.11	22:14 7:09/mi	67.31
10km	9	49:35 57.49	51:53 55.39	49:33 58.48	50:24 57.97	47:58 61.42		49:22 60.69	48:09 62.76							47:58 7:43/mi	62.76
6.3mi	1					50:43 58.45										50:43 8:07/mi	58.45
10mi	15	1:27:41 53.69	1:23:59 56.53	1:25:50 55.77	1:19:26 60.78		1:19:02 62.14	1:19:08 62.60	1:20:16 62.26	1:18:41 64.07	1:24:28 60.21	1:34:21 54.89	1:24:34 61.80			1:18:41 7:52/mi	64.07
13.1mi	8	1:57:45 52.88		1:53:27 55.81		1:48:43 59.25	1:49:43 59.23			1:51:56 59.61		1:56:11 59.01		1:55:05 61.86		1:48:43 8:18/mi	61.86
21mi	1								4:09:07 43.99							4:09:07 11:52/mi	43.99
26.2mi	4			4:08:19 53.47		4:08:24 54.37							4:22:35 55.26			4:08:19 9:29/mi	55.26

Date	Planned Races			Distance
22 Oct	Blackwater Marathon Confirmed			26.5mi
2023		Result	WAVA	Distance
17 Jun	Burgess parkrun SB	27:33	58.11	5km
2022		Result	WAVA	Distance
12 Jun	St Albans Half Marathon SB	1:55:05	61.86	13.1mi
2019		Result	WAVA	Distance
28 Jun	John Clarke Memorial Fell Race	34:05	43.76	3mi
22 Jun	Barclay parkrun SB	25:08	61.55	5km
19 May	Telenor Copenhagen Marathon SB	4:22:35	55.26	26.2mi
14 Apr	Fuller's Thames Towpath Ten SB	1:24:34	61.80	10mi
30 Mar	Orion 15	2:34:49	51.63	15mi
6 Jan	Tadworth 10	1:31:37	57.05	10mi
2018		Result	WAVA	Distance
17 Nov	Dirt Half Challenge SB	1:56:11	59.01	13.1mi
7 Oct	Lewes Downland SB	1:34:21	54.89	10mi
18 Aug	13 The Hard Way	2:28:17	46.24	13.1mi
14 Jul	St Albans parkrun SB	24:19	63.09	5km
16 Jun	Finsbury parkrun	25:29	60.20	5km
2016		Result	WAVA	Distance
17 Apr	Thames Towpath 10 SB	1:24:28	60.21	10mi
2015		Result	WAVA	Distance
14 Nov	Dirt Half Challenge SB	1:51:56	59.61	13.1mi
8 Jun	Run and become 5k Battersea Park, London PB	22:14	67.31	5km
19 Apr	Thames Towpath 10	1:20:31	62.61	10mi
8 Mar	Sidcup 10 PB	1:18:41	64.07	10mi
2014		Result	WAVA	Distance
29 Jun	Mont Blanc Marathon	7:06:25	32.52	26.2mi
27 Apr	Thames Towpath 10 SB	1:20:16	62.26	10mi
8 Mar	Grindleford Gallop PB	4:09:07	43.99	21mi
2 Mar	Frank Harmer Memorial 10K Road Race SB	48:09	62.76	10km
2013		Result	WAVA	Distance
27 Oct	Emer Casey Memorial London 10K SB	49:22	60.69	10km
3 Jun	Self-Transcendence 5k SB	22:27	65.60	5km
14 Apr	Thames Towpath 10	1:22:44	59.87	10mi
10 Mar	Sidcup 10 SB	1:19:08	62.60	10mi
2012		Result	WAVA	Distance
17 Nov	Dirt Half Challenge SB	1:49:43	59.22	13.1mi
15 Apr	Thames Towpath 10 SB	1:19:02	62.14	10mi
2011		Result	WAVA	Distance
30 Oct	Emer Casey Memorial 10K	48:10	61.16	10km
28 May	Stockholm Marathon SB	4:08:24	54.37	26.2mi
3 Apr	Croydon Half Marathon PB	1:48:43	59.25	13.1mi
6 Mar	Frank Harmer Memorial 10K PB	47:58	61.42	10km
16 Jan	The Perch PB	50:43	58.45	6.25mi
2010		Result	WAVA	Distance
21 Nov	Beckenham Charity Trail 10K SB	50:24	57.97	10km
6 Mar	Self Transcendence 10 SB	1:19:26	60.78	10mi
2009		Result	WAVA	Distance
1 Nov	Regents Park Winter 10k Series SB	49:33	58.48	10km
20 Sep	Berlin Marathon PB	4:08:19	53.47	26.2mi
9 Aug	Newark Half Marathon SB	1:53:27	55.81	13.1mi
1 Jun	Self Transcendence 5k SB	23:43	60.16	5km
19 Apr	Thames Towpath 10 SB	1:25:50	55.77	10mi
2008		Result	WAVA	Distance
19 Oct	Cabbage Patch 10	1:25:56	55.24	10mi
1 Jun	Beckenham 10K SB	51:53	55.39	10km
10 Feb	Sidcup 10 SB	1:23:59	56.53	10mi
2007		Result	WAVA	Distance
7 Oct	Dulwich Runners Charity 10K	49:48	57.24	10km
15 Apr	Thames Towpath 10 SB	1:27:41	53.69	10mi
4 Mar	Frank Harmer 10k SB	49:35	57.49	10km
4 Feb	Watford Half Marathon SB	1:57:45	52.88	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	22	15	16	16	8	8	9	31	9	0	0	0	135
2023	76	69	59	94	121	100	131	111	69	0	0	0	830
2022	8	8	8	19	23	13	10	5	1	12	15	11	133
2022	109	96	131	113	123	111	30	73	7	0	39	56	888
2021	0	0	0	0	0	0	0	0	0	0	14	8	22
2021	130	115	128	120	67	112	100	145	121	127	112	107	1385
2020	124	97	99	131	151	127	155	124	103	77	106	136	1430
2019	124	123	148	110	96	121	118	134	123	81	119	97	1394
2018	76	70	105	100	118	111	118	108	131	101	111	96	1244
2017	45	60	58	79	91	94	93	103	49	57	78	68	874
2017	0	0	0	0	0	0	3	0	0	0	0	0	3
2016	123	119	132	115	76	0	0	0	0	2	19	22	607
2016	0	0	0	0	0	0	0	39	75	72	0	0	187
2015	134	121	113	132	127	117	139	115	124	126	90	106	1445
2014	116	102	115	134	170	154	72	121	111	108	118	95	1416
2013	103	116	153	177	48	94	113	100	111	112	72	83	1283
2012	100	113	101	103	94	89	117	110	104	102	96	70	1200
2011	103	70	127	140	137	61	75	106	87	101	93	71	1170
2010	81	88	91	79	73	105	92	122	110	61	74	101	1076
2009	84	7	69	90	92	102	131	182	112	77	101	85	1132

Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	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
-	12mi, 2:13:32 Run - Trail Run Split Summary === 1) 1km - 6:31(6:31/km) 142/163bpm [928b/km] 161/166rpm 2) 1km - 8:30(8:30/km) 144/148bpm [1220b/km] 145/168rpm 3) 1km - 6:50(6:50/km) 147/151bpm [1005b/km] 162/170rpm 4) 1km - 6:47(6:47/km) 151/161bpm [1027b/km] 164/168rpm 5) 1km - 6:40(6:40/km) 153/161bpm [1021b/km] 164/168rpm 6) 1km - 6:27(6:27/km) 151/159bpm [976b/km] 165/168rpm 7) 1km - 6:48(6:48/km) 150/155bpm [1020b/km] 162/168rpm 8) 1km - 6:49(6:49/km) 149/154bpm [1014b/km] 163/166rpm 9) 1km - 6:36(6:36/km) 149/156bpm [984b/km] 163/164rpm 10) 1km - 6:55(6:55/km) 153/162bpm [1060b/km] 162/168rpm 11) 1km - 6:49(6:49/km) 145/156bpm [991b/km] 161/166rpm 12) 1km - 6:57(6:57/km) 147/155bpm [1020b/km] 163/166rpm 13) 1km - 6:59(6:59/km) 152/157bpm [1061b/km] 163/166rpm 14) 1km - 6:50(6:50/km) 147/152bpm [1003b/km] 162/164rpm 15) 1km - 6:54(6:54/km) 145/148bpm [1002b/km] 162/164rpm 16) 1km - 6:46(6:46/km) 146/149bpm [990b/km] 162/164rpm 17) 1km - 7:40(7:40/km) 146/160bpm [1121b/km] 156/164rpm 18) 1km - 7:03(7:03/km) 147/153bpm [1038b/km] 160/164rpm 19) 1km - 6:49(6:49/km) 144/154bpm [984b/km] 161/166rpm 20) 0.36km - 2:23(6:37/km) 145/146bpm [957b/km] 163/168rpm Add a comment	-	-	-	-	4.9mi, 48:11 Run - Intervals Split Summary === 1) 1.73km - 11:29(6:38/km) 149/174bpm [989b/km] 143cal 80/83rpm 9.04/10.26kmph 2) 2.16km - 12:45(5:54/km) 150/161bpm [884b/km] 153cal 83/86rpm 10.18/10.94kmph 3) 2.24km - 13:05(5:50/km) 154/167bpm [899b/km] 174cal 83/85rpm 10.27/11.34kmph 4) 0.69km - 3:59(5:46/km) 154/158bpm [888b/km] 53cal 83/84rpm 10.41/10.91kmph 5) 1.06km - 6:53(6:30/km) 152/157bpm [988b/km] 85cal 81/84rpm 9.23/10.55kmph Add a comment
Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	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
-	-	1.1mi, 12:02 Run - General Split Summary === 1) 1km - 7:16(7:16/km) 131/159bpm [950b/km] 156/160rpm 2) 0.74km - 4:59(6:47/km) 141/148bpm [953b/km] 159/160rpm Add a comment	4.7mi, 48:15 Run - General Split Summary === 1) 7.57km - 48:12(6:22/km) 141/156bpm [898b/km] 544cal 81/85rpm 9.42/13.25kmph 2) 0km - 3(21:40/km) 154/154bpm [3337b/km] 2cal 81/85rpm 2.79/4.57kmph Add a comment	5.4mi, 53:07 Run - General Split Summary === 1) 1km - 6:23(6:23/km) 136/145bpm [868b/km] 161/166rpm 2) 1km - 6:09(6:09/km) 142/151bpm [873b/km] 165/168rpm 3) 1km - 6:38(6:38/km) 142/148bpm [944b/km] 164/168rpm 4) 1km - 6:05(6:05/km) 146/154bpm [890b/km] 164/166rpm 5) 1km - 6:12(6:12/km) 148/153bpm [916b/km] 164/168rpm 6) 1km - 6:15(6:15/km) 149/154bpm [930b/km] 164/168rpm 7) 1km - 6:22(6:22/km) 149/155bpm [950b/km] 163/166rpm 8) 1km - 6:02(6:02/km) 154/159bpm [932b/km] 164/168rpm 9) 0.63km - 3:42(5:54/km) 157/163bpm [922b/km] 163/168rpm Add a comment	-	-
Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	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
5.4mi, 56:03 Run - General Split Summary === 1) 1km - 6:59(6:59/km) 2) 1km - 6:27(6:27/km) 3) 1km - 6:13(6:13/km) 4) 1km - 5:50(5:50/km) 5) 1km - 5:56(5:56/km) 6) 1km - 6:39(6:39/km) 7) 1km - 6:35(6:35/km) 8) 1km - 6:59(6:59/km) 9) 0.67km - 4:24(6:36/km) Add a comment	5.3mi, 51:38 Run - General Split Summary === 1) 1km - 6:04(6:04/km) 130/152bpm [786b/km] 161/164rpm 2) 1km - 6:09(6:09/km) 139/143bpm [857b/km] 163/166rpm 3) 1km - 6:19(6:19/km) 141/146bpm [889b/km] 164/166rpm 4) 1km - 5:54(5:54/km) 143/148bpm [844b/km] 166/170rpm 5) 1km - 5:41(5:41/km) 148/154bpm [839b/km] 167/170rpm 6) 1km - 5:44(5:44/km) 146/150bpm [837b/km] 167/170rpm 7) 1km - 6:23(6:23/km) 148/155bpm [945b/km] 165/172rpm 8) 1km - 6:10(6:10/km) 145/149bpm [892b/km] 165/170rpm 9) 0.57km - 3:23(5:56/km) 147/150bpm [874b/km] 166/168rpm Add a comment	6.2mi, 1:19:17 Run - General Split Summary === 1) 1km - 7:11(7:11/km) 150/170bpm [1076b/km] 155/160rpm 2) 1km - 7:07(7:07/km) 146/153bpm [1037b/km] 156/160rpm 3) 1km - 7:39(7:39/km) 146/161bpm [1118b/km] 155/178rpm 4) 1km - 9:51(9:51/km) 147/162bpm [1447b/km] 135/162rpm 5) 1km - 9:55(9:55/km) 146/158bpm [1452b/km] 146/162rpm 6) 1km - 8:06(8:06/km) 143/164bpm [1155b/km] 147/162rpm 7) 1km - 9:13(9:13/km) 138/151bpm [1276b/km] 138/158rpm 8) 1km - 8:14(8:14/km) 138/151bpm [1136b/km] 149/160rpm 9) 1km - 7:09(7:09/km) 144/151bpm [1028b/km] 156/162rpm 10) 0.96km - 6:35(6:51/km) 148/153bpm [1014b/km] 158/162rpm Add a comment	-	5.3mi, 53:14 Run - General Split Summary === 1) 1km - 6:31(6:31/km) 139/164bpm [907b/km] 161/168rpm 2) 1km - 6:23(6:23/km) 142/155bpm [905b/km] 164/170rpm 3) 1km - 6:04(6:04/km) 151/159bpm [918b/km] 165/168rpm 4) 1km - 6:12(6:12/km) 150/155bpm [928b/km] 163/166rpm 5) 1km - 6:18(6:18/km) 148/154bpm [934b/km] 163/168rpm 6) 1km - 6:05(6:05/km) 152/158bpm [924b/km] 163/168rpm 7) 1km - 6:17(6:17/km) 152/163bpm [957b/km] 163/166rpm 8) 1km - 6:25(6:25/km) 153/161bpm [985b/km] 162/168rpm 9) 0.48km - 3:00(6:12/km) 150/157bpm [929b/km] 163/166rpm Add a comment	-	-
Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	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
10.4mi, 2:03:32 Run - Trail Run Split Summary === 1) 1km - 7:56(7:56/km) 156/174bpm [1238b/km] 152/164rpm 2) 1km - 7:11(7:11/km) 145/158bpm [1039b/km] 159/162rpm 3) 1km - 7:02(7:02/km) 132/140bpm [930b/km] 158/162rpm 4) 1km - 7:32(7:32/km) 137/145bpm [1033b/km] 161/180rpm 5) 1km - 7:05(7:05/km) 140/155bpm [994b/km] 161/164rpm 6) 1km - 8:51(8:51/km) 145/162bpm [1284b/km] 152/162rpm 7) 1km - 7:07(7:07/km) 136/150bpm [965b/km] 157/180rpm 8) 1km - 7:11(7:11/km) 143/149bpm [1030b/km] 160/162rpm 9) 1km - 6:29(6:29/km) 145/155bpm [940b/km] 161/164rpm 10) 1km - 7:18(7:18/km) 144/157bpm [1054b/km] 154/162rpm 11) 1km - 7:47(7:47/km) 146/153bpm [1135b/km] 157/162rpm 12) 1km - 7:57(7:57/km) 142/158bpm [1129b/km] 147/160rpm 13) 1km - 7:28(7:28/km) 146/153bpm [1094b/km] 158/162rpm 14) 1km - 8:40(8:40/km) 146/164bpm [1269b/km] 155/164rpm 15) 1km - 8:00(8:00/km) 145/158bpm [1159b/km] 154/164rpm 16) 1km - 7:16(7:16/km) 139/149bpm [1007b/km] 157/164rpm 17) 0.67km - 4:54(7:19/km) 143/156bpm [1050b/km] 160/164rpm Add a comment	-	-	6.9mi, 1:09:45 Run - General Split Summary === 1) 1km - 6:43(6:43/km) 167/192bpm [1124b/km] 161/164rpm 2) 1km - 6:14(6:14/km) 144/159bpm [895b/km] 164/170rpm 3) 1km - 6:20(6:20/km) 146/154bpm [925b/km] 164/168rpm 4) 1km - 6:16(6:16/km) 147/160bpm [920b/km] 165/168rpm 5) 1km - 6:07(6:07/km) 157/169bpm [958b/km] 166/172rpm 6) 1km - 6:06(6:06/km) 149/163bpm [906b/km] 165/170rpm 7) 1km - 6:06(6:06/km) 150/160bpm [914b/km] 164/168rpm 8) 1km - 6:19(6:19/km) 148/159bpm [936b/km] 163/170rpm 9) 1km - 6:47(6:47/km) 151/167bpm [1023b/km] 165/168rpm 10) 1km - 6:21(6:21/km) 158/167bpm [1002b/km] 164/168rpm 11) 1km - 6:04(6:04/km) 154/169bpm [937b/km] 165/172rpm 12) 0.06km - 22(6:01/km) 156/166bpm [935b/km] 166/166rpm Add a comment	13.5mi, 2:18:54 Run - General Split Summary === 1) 1km - 6:42(6:42/km) 161/164rpm 2) 1km - 6:22(6:22/km) 182/204bpm [1157b/km] 163/166rpm 3) 1km - 6:35(6:35/km) 179/200bpm [1177b/km] 165/168rpm 4) 1km - 6:23(6:23/km) 170/186bpm [1084b/km] 165/166rpm 5) 1km - 6:32(6:32/km) 160/181bpm [1047b/km] 164/168rpm 6) 1km - 6:12(6:12/km) 165/181bpm [1022b/km] 165/168rpm 7) 1km - 6:19(6:19/km) 166/174bpm [1047b/km] 164/168rpm 8) 1km - 6:06(6:06/km) 170/180bpm [1039b/km] 164/168rpm 9) 1km - 7:17(7:17/km) 163/184bpm [1184b/km] 165/172rpm 10) 1km - 6:45(6:45/km) 155/170bpm [1048b/km] 164/172rpm 11) 1km - 6:14(6:14/km) 149/168bpm [929b/km] 164/170rpm 12) 1km - 6:14(6:14/km) 156/167bpm [970b/km] 164/166rpm 13) 1km - 6:16(6:16/km) 152/167bpm [950b/km] 163/166rpm 14) 1km - 6:44(6:44/km) 146/161bpm [984b/km] 163/168rpm 15) 1km - 6:49(6:49/km) 151/166bpm [1029b/km] 161/162rpm 16) 1km - 6:23(6:23/km) 146/156bpm [930b/km] 163/166rpm 17) 1km - 6:17(6:17/km) 152/170bpm [954b/km] 162/164rpm 18) 1km - 6:18(6:18/km) 149/165bpm [940b/km] 163/166rpm 19) 1km - 6:11(6:11/km) 147/158bpm [909b/km] 164/168rpm 20) 1km - 6:20(6:20/km) 148/158bpm [936b/km] 163/166rpm 21) 1km - 6:41(6:41/km) 153/174bpm [1025b/km] 162/166rpm 22) 0.71km - 4:25(6:11/km) 157/171bpm [969b/km] 163/166rpm Add a comment	9.3mi, 5:13:47 Walk - General Split Summary === 1) 1km - 13:17(13:17/km) 102/135bpm [1359b/km] 105/116rpm 2) 1km - 19:46(19:46/km) 89/106bpm [1757b/km] 99/288rpm 3) 1km - 15:41(15:41/km) 91/121bpm [1423b/km] 103/156rpm 4) 1km - 17:11(17:11/km) 89/116bpm [1521b/km] 99/156rpm 5) 1km - 16:55(16:55/km) 88/109bpm [1496b/km] 95/106rpm 6) 1km - 25:30(25:30/km) 77/111bpm [1960b/km] 107/160rpm 7) 1km - 52:25(52:25/km) 80/114bpm [4197b/km] 98/156rpm 8) 1km - 17:08(17:08/km) 93/119bpm [1595b/km] 97/140rpm 9) 1km - 17:03(17:03/km) 91/108bpm [1544b/km] 98/106rpm 10) 1km - 15:36(15:36/km) 89/112bpm [1389b/km] 98/154rpm 11) 1km - 24:19(24:19/km) 77/110bpm [1869b/km] 96/156rpm 12) 1km - 19:08(19:08/km) 82/103bpm [1577b/km] 94/156rpm 13) 1km - 20:56(20:56/km) 85/119bpm [1781b/km] 91/156rpm 14) 1km - 19:22(19:22/km) 83/114bpm [1610b/km] 99/156rpm 15) 0.92km - 19:30(21:08/km) 83/109bpm [1753b/km] 100/156rpm Add a comment	-

ruskinmike M60 Greater London

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ruskinmike
M60 Greater London