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Recent Training
9th Dec	General	6.9mi	1:10:47
7th Dec	General	6.1mi	59:49
6th Dec	Cross Country	4.9mi	1:23:44
3rd Dec	General	3.3mi	37:34
1st Dec	Cross Country	5.7mi	1:01:59

12 Month Benchmarks	Run	Bike
Mile	7:53	2:26
5k	28:20	8:59
5mi	48:26	17:43
10k	1:01:10	21:40
10mi	1:46:08	38:45
Half	2:19:43	50:14
20mi	3:52:59	1:20:10

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2023 Targets	Set your targets
Run 1500

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	PB	WB
4.2mi	1						38:05 54.99	38:05 9:04/mi	54.99
5mi	1		54:41 43.87					54:41 10:56/mi	43.87
10km	3		49:57 59.99			51:04 60.74		49:57 8:02/mi	60.74
12km	2		1:10:06 51.84	1:06:52 54.82				1:06:52 8:58/mi	54.82
8mi	1		1:02:49 62.88					1:02:49 7:51/mi	62.88
9mi	1		1:11:49 62.27					1:11:49 7:59/mi	62.27
13.1mi	6	2:09:57 50.44	1:57:34 55.75	1:46:01 62.38		1:51:23 61.00		1:46:01 8:06/mi	62.38
26.2km	1			2:18:30 60.20				2:18:30 8:30/mi	60.20
26.2mi	4		5:32:00 41.76	4:57:56 46.96	4:44:09 49.23			4:44:09 10:51/mi	49.23

2013		Result	WAVA	Distance
10 Nov	MBH Remembrance Run 4.2 miles PB	38:05	54.99	4.2mi
2012		Result	WAVA	Distance
21 Oct	Great Birmingham Run SB	1:51:23	61.00	13.1mi
6 Jul	Pyworthy Challenge SB	51:04	60.74	10km
2011		Result	WAVA	Distance
22 Oct	Beachy Head Marathon	5:17:24	44.48	26.2mi
17 Apr	London Marathon PB	4:44:09	49.23	26.2mi
2010		Result	WAVA	Distance
23 Oct	Beachy Head Marathon SB	4:57:56	46.96	26.2mi
28 Mar	Liverpool Half Marathon PB	1:46:01	62.38	13.1mi
14 Mar	Kilomathon - England PB	2:18:30	60.20	26.2km
17 Jan	Not the Roman IX PB	1:06:52	54.82	12km
2009		Result	WAVA	Distance
24 Oct	Beachy Head Marathon SB	5:32:00	41.76	26.2mi
6 Sep	Bristol Half Marathon	1:59:11	55.48	13.1mi
14 Jun	ASICS Arden 9 Mile Road Race PB	1:11:49	62.27	9mi
7 Jun	dorridge fun run PB	1:02:49	62.88	8mi
17 May	Cure Leukaemia 10km Race	50:29	59.35	10km
10 May	Knowle Fun Run PB	54:41	43.87	5mi
5 Apr	Wright Hassall Leamington Regency 10k PB	49:57	59.99	10km
15 Mar	Bath Half	1:59:44	54.74	13.1mi
8 Mar	The Friends of Mick'n'Phil Half Marathon SB	1:57:34	55.75	13.1mi
18 Jan	Not the Roman IX SB	1:10:06	51.84	12km
2008		Result	WAVA	Distance
26 Oct	Birmingham Half Marathon SB	2:09:57	50.44	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	0	10	12	16	8	11	2	0	0	14	0	0	73
2023	176	100	108	109	53	79	101	94	90	113	93	27	1143
2023	0	61	0	26	0	152	32	4	38	0	0	0	314
2022	27	1	0	37	27	8	7	0	0	26	0	0	134
2022	1.7	2.1	1.1	4.9	0	0	2.1	0	0.4	0	0	0	12.3
2022	28	93	91	51	72	84	82	108	108	107	79	65	969
2022	106	21	23	22	74	214	49	12	63	30	32	0	644
2021	0	5	0	3	0	0	0	5	0	15	0	1	30
2021	0	0	0	0	0	0	0	0	0	0	0	0.7	0.7
2021	183	182	203	120	175	152	134	47	70	88	160	141	1654
2021	45	76	0	0	0	11	46	106	53	34	0	0	370
2020	0	0	0	4	6	5	0	8	16	18	0	0	57
2020	54	95	124	172	155	162	169	173	145	150	132	151	1684
2020	88	65	33	90	172	49	0	0	108	0	0	0	606
2019	0	4	0	0	0	0	14	25	46	24	0	0	113
2019	116	113	112	104	102	96	103	112	104	108	112	104	1285
2019	132	0	100	50	62	28	26	48	21	26	0	0	494
2018	0	0	0	5	0	0	0	0	0	0	0	0	5
2018	27	10	38	25	4	32	57	37	60	55	96	90	531
2018	132	138	213	186	157	16	0	0	0	17	0	0	861
2017	0	0	5	0	30	0	0	7	0	0	0	0	42
2017	136	133	48	11	8	69	84	111	66	66	73	61	866
2017	22	31	248	162	0	103	16	0	162	132	52	0	928
2016	0	5	0	0	0	0	0	0	0	9	6	0	20
2016	1.1	0	0	0	0	0	0	0	0	0	0	0	1.1
2016	116	116	54	55	112	112	133	127	105	91	94	81	1196
2016	77	26	213	37	199	76	76	30	145	69	57	0	1005
2015	189	152	134	124	124	65	8	58	118	115	117	105	1310
2015	95	69	73	27	67	20	258	134	111	72	81	8	1014
2014	0	0	0	0	0	0	0	0	11	0	0	0	11
2014	115	65	130	122	86	96	73	139	86	103	113	165	1292
2014	8	27	50	61	0	52	75	42	43	63	116	40	577
2013	97	98	135	62	87	91	69	58	11	77	83	91	960
2013	86	119	125	113	83	96	113	78	151	74	52	22	1110
2012	7	0	10	0	0	0	0	0	0	0	0	0	17
2012	95	61	88	94	63	67	77	78	106	84	77	89	979
2012	0	0	0	0	61	70	65	101	118	142	96	38	691
2011	4	0	7	6	0	0	0	0	0	0	0	0	17
2011	171	162	215	82	37	59	74	77	91	100	92	91	1252
2011	0	0	0	21	0	0	0	0	0	0	0	0	21
2010	0	0	0	0	0	0	54	82	0	0	0	0	136
2010	0	0	0	1.2	0	0	0	0	0	0	0	0	1.2
2010	110	119	137	14	11	20	9	34	122	144	94	87	900
2010	34	0	0	0	108	66	0	96	145	0	0	0	448
2009	0	0	5	7	0	0	0	0	0	0	0	0	12
2009	64	113	168	126	113	107	104	33	30	41	13	28	940
2009	22	0	0	0	0	0	0	44	0	0	99	154	319

Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15	Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19
9.2mi, 1:35:53 Run - General Split Summary === 1) 1mi - 10:06(10:06/mi) 142/151bpm [1433b/mi] 118cal 5.94/6.64mph 2) 1mi - 9:44(9:44/mi) 154/163bpm [1500b/mi] 119cal 6.16/6.87mph 3) 1mi - 9:33(9:33/mi) 159/170bpm [1520b/mi] 120cal 6.28/7.33mph 4) 1mi - 11:42(11:42/mi) 154/166bpm [1802b/mi] 136cal 5.13/6.8mph 5) 1mi - 9:51(9:51/mi) 169/184bpm [1664b/mi] 132cal 6.09/6.97mph 6) 1mi - 9:29(9:29/mi) 172/182bpm [1632b/mi] 131cal 6.32/7.18mph 7) 1mi - 11:47(11:47/mi) 169/185bpm [1992b/mi] 160cal 5.09/7.16mph 8) 1mi - 10:06(10:06/mi) 159/173bpm [1607b/mi] 122cal 5.94/7.06mph 9) 1mi - 11:11(11:11/mi) 165/184bpm [1846b/mi] 140cal 5.36/6.93mph 10) 0.17mi - 2:22(13:52/mi) 164/172bpm [2273b/mi] 30cal 4.33/6.3mph Add a comment	-	8.3mi, 1:53:15 Run - General Split Summary === 1) 1mi - 14:15(14:15/mi) 122/146bpm [1738b/mi] 127cal 4.21/8.27mph 2) 1mi - 13:32(13:32/mi) 135/156bpm [1826b/mi] 137cal 4.44/7.64mph 3) 1mi - 13:26(13:26/mi) 140/162bpm [1880b/mi] 137cal 4.47/7.72mph 4) 1mi - 13:23(13:23/mi) 143/162bpm [1913b/mi] 136cal 4.49/8.54mph 5) 1mi - 15:48(15:48/mi) 143/166bpm [2259b/mi] 150cal 3.8/8.47mph 6) 1mi - 12:20(12:20/mi) 145/168bpm [1788b/mi] 121cal 4.87/8.04mph 7) 1mi - 11:56(11:56/mi) 154/172bpm [1838b/mi] 134cal 5.03/8.25mph 8) 1mi - 13:40(13:40/mi) 151/179bpm [2063b/mi] 142cal 4.39/8.52mph 9) 0.27mi - 4:57(18:15/mi) 151/177bpm [2755b/mi] 47cal 3.29/7.83mph Add a comment	-	5.4mi, 1:03:25 Run - Cross Country Split Summary === 1) 1mi - 12:21(12:21/mi) 133/152bpm [1643b/mi] 121cal 4.86/8.29mph 2) 1mi - 11:18(11:18/mi) 147/161bpm [1660b/mi] 127cal 5.31/7.39mph 3) 1mi - 11:53(11:53/mi) 158/172bpm [1877b/mi] 147cal 5.05/8.27mph 4) 1mi - 12:09(12:09/mi) 158/172bpm [1919b/mi] 148cal 4.94/8.22mph 5) 1mi - 11:14(11:14/mi) 165/184bpm [1852b/mi] 152cal 5.34/7.56mph 6) 0.4mi - 4:32(11:20/mi) 167/177bpm [1893b/mi] 61cal 5.29/6.53mph Add a comment	-	6.4mi, 1:02:36 Run - General Split Summary === 1) 1mi - 9:54(9:54/mi) 130/145bpm [1287b/mi] 106cal 6.06/6.72mph 2) 1mi - 10:39(10:39/mi) 141/154bpm [1501b/mi] 117cal 5.64/6.76mph 3) 1mi - 11:21(11:21/mi) 149/166bpm [1691b/mi] 130cal 5.29/6.93mph 4) 1mi - 9:07(9:07/mi) 156/167bpm [1422b/mi] 115cal 6.58/7.31mph 5) 1mi - 8:53(8:53/mi) 157/167bpm [1395b/mi] 108cal 6.75/7.97mph 6) 1mi - 8:53(8:53/mi) 159/171bpm [1412b/mi] 112cal 6.76/7.91mph 7) 0.37mi - 3:50(10:13/mi) 157/167bpm [1604b/mi] 46cal 5.87/7.62mph Add a comment
Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22	Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26
-	-	4mi, 40:55 Run - General Split Summary === 1) 1mi - 10:21(10:21/mi) 138/152bpm [1428b/mi] 113cal 5.8/6.47mph 2) 1mi - 9:40(9:40/mi) 157/171bpm [1517b/mi] 123cal 6.21/7.12mph 3) 1mi - 10:13(10:13/mi) 165/180bpm [1684b/mi] 133cal 5.88/7.12mph 4) 1mi - 10:18(10:18/mi) 161/186bpm [1658b/mi] 135cal 5.83/6.93mph 5) 0.04mi - 24(9:28/mi) 171/178bpm [1618b/mi] 5cal 6.34/6.57mph Add a comment	-	-	5.3mi, 52:40 Run - General Split Summary === 1) 1mi - 9:56(9:56/mi) 127/141bpm [1262b/mi] 100cal 6.04/6.55mph 2) 1mi - 9:17(9:17/mi) 148/159bpm [1374b/mi] 107cal 6.46/6.66mph 3) 1mi - 11:02(11:02/mi) 152/175bpm [1677b/mi] 133cal 5.44/6.82mph 4) 1mi - 10:14(10:14/mi) 161/171bpm [1646b/mi] 127cal 5.87/7.14mph 5) 1mi - 9:36(9:36/mi) 151/175bpm [1450b/mi] 112cal 6.25/7.28mph 6) 0.25mi - 2:35(10:13/mi) 154/159bpm [1573b/mi] 31cal 5.88/6.7mph Add a comment	-
Mon 27th Nov Nov 27	Tue 28th Nov Nov 28	Wed 29th Nov Nov 29	Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3
-	7.5mi, 1:15:35 Run - Cross Country Split Summary === 1) 1mi - 10:23(10:23/mi) 137/153bpm [1423b/mi] 112cal 5.78/6.89mph 2) 1mi - 9:46(9:46/mi) 153/166bpm [1494b/mi] 117cal 6.14/6.87mph 3) 1mi - 8:53(8:53/mi) 162/170bpm [1439b/mi] 113cal 6.76/7.53mph 4) 1mi - 9:44(9:44/mi) 167/178bpm [1624b/mi] 133cal 6.17/7.49mph 5) 1mi - 10:30(10:30/mi) 159/173bpm [1670b/mi] 128cal 5.71/7.28mph 6) 1mi - 11:17(11:17/mi) 142/163bpm [1602b/mi] 112cal 5.32/7.03mph 7) 1mi - 9:59(9:59/mi) 156/164bpm [1558b/mi] 118cal 6.01/8.18mph 8) 0.49mi - 5:03(10:18/mi) 156/165bpm [1607b/mi] 58cal 5.82/7.26mph Add a comment	5.9mi, 1:15:04 Run - Cross Country Split Summary === 1) 1mi - 13:53(13:53/mi) 130/148bpm [1804b/mi] 142cal 4.32/6.43mph 2) 1mi - 14:18(14:18/mi) 143/171bpm [2045b/mi] 152cal 4.2/7.74mph 3) 1mi - 12:15(12:15/mi) 155/169bpm [1898b/mi] 138cal 4.9/6.72mph 4) 1mi - 12:46(12:46/mi) 153/169bpm [1953b/mi] 148cal 4.7/7.31mph 5) 1mi - 11:35(11:35/mi) 158/181bpm [1830b/mi] 139cal 5.18/7.76mph 6) 0.86mi - 10:18(11:55/mi) 153/172bpm [1823b/mi] 117cal 5.04/6.82mph Add a comment	-	5.7mi, 1:01:59 Run - Cross Country Split Summary === 1) 1mi - 10:59(10:59/mi) 132/148bpm [1450b/mi] 112cal 5.46/6.95mph 2) 1mi - 11:12(11:12/mi) 153/163bpm [1714b/mi] 134cal 5.36/6.76mph 3) 1mi - 9:44(9:44/mi) 141/151bpm [1373b/mi] 107cal 6.16/6.82mph 4) 1mi - 10:22(10:22/mi) 152/160bpm [1576b/mi] 122cal 5.79/7.12mph 5) 1mi - 11:20(11:20/mi) 152/169bpm [1724b/mi] 127cal 5.29/6.99mph 6) 0.74mi - 8:22(11:22/mi) 150/163bpm [1704b/mi] 93cal 5.28/7.08mph Add a comment	-	3.3mi, 37:34 Run - General Split Summary === 1) 1mi - 11:41(11:41/mi) 148/166bpm [1730b/mi] 132cal 5.13/6.03mph 2) 1mi - 10:42(10:42/mi) 153/165bpm [1638b/mi] 128cal 5.6/7.58mph 3) 1mi - 10:49(10:49/mi) 161/173bpm [1741b/mi] 137cal 5.55/7.53mph 4) 0.34mi - 4:21(12:51/mi) 161/168bpm [2070b/mi] 54cal 4.67/6.53mph Add a comment
Mon 4th Dec Dec 4	Tue 5th Dec Dec 5	Wed 6th Dec Dec 6	Thu 7th Dec Dec 7	Fri 8th Dec Dec 8	Sat 9th Dec Dec 9	Sun 10th Dec Dec 10
-	-	4.9mi, 1:23:44 Run - Cross Country Split Summary === 1) 1mi - 18:49(18:49/mi) 128/151bpm [2408b/mi] 172cal 3.19/11.12mph 2) 1mi - 22:18(22:18/mi) 125/149bpm [2787b/mi] 169cal 2.69/7.7mph 3) 1mi - 15:50(15:50/mi) 133/152bpm [2107b/mi] 136cal 3.79/6.32mph 4) 1mi - 12:45(12:45/mi) 142/153bpm [1810b/mi] 131cal 4.71/7.01mph 5) 0.93mi - 14:02(15:02/mi) 131/157bpm [1969b/mi] 109cal 3.99/6.35mph Add a comment	6.1mi, 59:49 Run - General Split Summary === 1) 1mi - 9:23(9:23/mi) 138/153bpm [1295b/mi] 106cal 6.39/7.43mph 2) 1mi - 10:17(10:17/mi) 160/173bpm [1645b/mi] 128cal 5.83/7.28mph 3) 1mi - 11:51(11:51/mi) 169/183bpm [2002b/mi] 161cal 5.06/6.93mph 4) 1mi - 9:20(9:20/mi) 175/186bpm [1632b/mi] 138cal 6.43/7.37mph 5) 1mi - 8:29(8:29/mi) 179/193bpm [1517b/mi] 129cal 7.08/7.83mph 6) 1mi - 9:27(9:27/mi) 172/180bpm [1625b/mi] 131cal 6.35/7.2mph 7) 0.11mi - 1:03(9:08/mi) 169/171bpm [1543b/mi] 14cal 6.57/6.72mph Add a comment	-	6.9mi, 1:10:47 Run - General Split Summary === 1) 1mi - 10:11(10:11/mi) 139/156bpm [1416b/mi] 106cal 5.89/7.08mph 2) 1mi - 9:04(9:04/mi) 157/164bpm [1424b/mi] 114cal 6.62/7.1mph 3) 1mi - 10:55(10:55/mi) 152/163bpm [1659b/mi] 127cal 5.5/6.82mph 4) 1mi - 10:29(10:29/mi) 163/177bpm [1710b/mi] 136cal 5.72/6.82mph 5) 1mi - 10:17(10:17/mi) 158/167bpm [1624b/mi] 127cal 5.84/7.08mph 6) 1mi - 10:23(10:23/mi) 164/183bpm [1703b/mi] 134cal 5.78/7.35mph 7) 0.9mi - 9:27(10:28/mi) 167/179bpm [1747b/mi] 127cal 5.74/6.89mph Add a comment	-

Nicky Boy
M65 Devon

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

Nicky Boy M65 Devon

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

Nicky Boy
M65 Devon