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Last on at 7am, 6th Dec 2024

M50 Surrey

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Clapham Chasers

About Me
More than 10 years running on and off. Run mostly around west London (Richmond, Mortlake, Putney, Clapham). I HAD the wild dream of running a marathon under 3h10 after having run my first marathon in 4h17 mins in 2003! ***** Since I wrote that first profile I have achieved quite a lot as far as running, having completed more than 50 marathons, several ultras and the Gobi March. End of 2008 was a right nightmare with injury, but came back in 2009 as a much more balanced and experienced runner. If you want to know more do not hesitate to contact me, always happy to help with anything! Show More...

About Me

More than 10 years running on and off.

Run mostly around west London (Richmond, Mortlake, Putney, Clapham). I HAD the wild dream of running a marathon under 3h10 after having run my first marathon in 4h17 mins in 2003!

*****
Since I wrote that first profile I have achieved quite a lot as far as running, having completed more than 50 marathons, several ultras and the Gobi March. End of 2008 was a right nightmare with injury, but came back in 2009 as a much more balanced and experienced runner.

If you want to know more do not hesitate to contact me, always happy to help with anything!

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Recent Blogs
Oh my dearest Nim!!!	Apr 2023
Splits from frankfurt	Oct 2013
Some good news!	Aug 2013
struggle to find a title	Jul 2013
Alfred Carol Jané 29/06/1941 - 05/02/2013	Feb 2013

My parkrun
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Recent Training
5th Dec	General	7.5mi	59:18
4th Dec	Gym	0mi	1:03:27
3rd Dec	General	7.5mi	59:38
2nd Dec	Gym	0mi	1:04:40
2nd Dec	General	1.7mi	7:18

12 Month Benchmarks	Run	Bike
Mile	5:54	2:35
5k	19:27	10:02
5mi	34:24	17:21
10k	43:54	22:12
10mi	1:15:58	0
Half	1:40:34	0
20mi	2:35:49	0
Mara	3:25:15	0

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Best Times
Best WAVA

Dist	Races	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
100m	3						14 69.93	14 70.15																14 3:45/mi	70.15
400m	2							1:03 70.10							1:06 70.46									1:03 4:13/mi	70.46
1mi	7					5:18 71.96	5:07 74.84	5:06 75.08	6:30 59.20	5:08 75.40					5:08 78.12			5:29 74.78						5:06 5:06/mi	78.12
2mi	1									10:35 78.17														10:35 5:17/mi	78.17
4.3km	1										15:12 74.41													15:12 5:41/mi	74.41
4.5km	1																15:50 78.29							15:50 5:40/mi	78.29
2.8mi	1																	16:13 77.13						16:13 5:48/mi	77.13
3.1mi	3								17:19 75.23	17:14 76.10	15:53 83.16													15:53 5:07/mi	83.16
5km	125				19:48 64.97	18:08 71.08	17:36 73.79	17:14 75.77	16:49 78.16	16:33 79.42	16:25 81.23	16:38 80.17	17:10 78.60	16:50 80.99	16:49 81.07	17:01 80.71	17:10 80.61	17:10 81.22	18:33 75.74	23:59 59.49	21:30 66.88	19:14 74.77	19:56 72.71	16:25 5:17/mi	81.23
5.4km	1													18:33 78.96										18:33 5:32/mi	78.96
4mi	1								22:03 77.20															22:03 5:31/mi	77.20
5mi	4									31:16 68.79	40:32 53.40							28:50 79.22						28:50 5:46/mi	79.22
6.2mi	1					37:30 70.35																		37:30 6:03/mi	70.35
10km	31		41:38 63.41	38:40 68.30	36:33 72.26	36:29 72.47	35:55 73.93	34:44 76.71		34:45 76.98	34:04 78.90	34:01 79.46		35:03 78.17				36:29 77.51			47:03 62.10	41:18 71.33		34:01 5:28/mi	79.46
8.4mi	1																	56:03 69.37						56:03 6:40/mi	69.37
15km	1												55:27 75.73											55:27 5:57/mi	75.73
10mi	5				1:05:46 66.52	59:55 73.15							58:17 77.59		57:37 79.10									57:37 5:46/mi	79.10
17km	1													2:16:52 35.26										2:16:52 12:57/mi	35.26
20km	1												1:23:44 67.27											1:23:44 6:44/mi	67.27
12.7mi	1																	1:17:32 77.20						1:17:32 6:06/mi	77.20
13.1mi	53		1:37:34 59.42			1:27:26 66.32	1:19:16 73.23	1:17:04 75.64	1:15:12 77.79	1:14:23 78.64	1:12:46 81.13	1:14:39 79.56	1:19:36 75.12	1:16:25 78.81	1:14:51 81.15	1:45:24 58.10	1:18:04 79.10	1:18:19 79.50				1:44:27 61.14		1:12:46 5:33/mi	81.15
25km	2												1:43:57 68.49											1:43:57 6:41/mi	68.49
16mi	1					1:53:17 63.35																		1:53:17 7:05/mi	63.35
30km	1					3:06:38 45.28																		3:06:38 10:01/mi	45.28
19.7mi	1							2:03:00 73.20																2:03:00 6:15/mi	73.20
20mi	8						2:12:47 68.74		2:09:57 70.54	2:05:46 73.14	2:03:33 74.76	2:52:05 53.95		2:12:14 71.10	2:10:46 72.44									2:03:33 6:11/mi	74.76
37km	1									3:15:33 54.60														3:15:33 8:30/mi	54.60
38km	2									3:17:45 55.55														3:17:45 8:22/mi	55.55
24mi	1												2:47:14 68.31											2:47:14 6:58/mi	68.31
26.2mi	67	4:17:19 47.24			3:27:47 58.51	3:00:17 67.51	2:55:54 69.19	2:45:26 73.88	2:53:39 70.63	2:39:22 76.96	2:33:54 80.43	2:41:00 77.34	2:39:25 78.64	2:35:30 81.23	2:46:23 76.54	2:54:40 72.91	2:42:56 79.46	2:39:10 82.02				3:44:38 59.61	3:29:18 64.53	2:33:54 5:52/mi	82.02
43km	1									3:14:13 64.69														3:14:13 7:16/mi	64.69
45km	1									4:19:50 51.13														4:19:50 9:18/mi	51.13
30mi	3							4:29:00 53.45				3:46:49 64.37												3:46:49 7:34/mi	64.37
50km	4							6:29:00 38.64		4:05:51 61.61		3:46:24 67.24				4:12:12 62.10								3:46:24 7:17/mi	67.24
32mi	1								4:18:46 60.36															4:18:46 8:05/mi	60.36
55km	1												4:29:42 64.17											4:29:42 7:53/mi	64.17
35mi	3									4:33:35 64.21														4:33:35 7:49/mi	64.21
60km	1									5:08:39 61.59														5:08:39 8:17/mi	61.59
40mi	2							5:34:30 61.59																5:34:30 8:22/mi	61.59
78km	1										7:02:24 61.98													7:02:24 8:43/mi	61.98
50mi	1							8:10:00 54.85																8:10:00 9:48/mi	54.85
81.5km	1										6:00:00 77.07													6:00:00 7:07/mi	77.07
52.4mi	1						7:57:42 59.82																	7:57:42 9:07/mi	59.82
100km	2								8:11:17 72.86			7:38:11 79.12												7:38:11 7:22/mi	79.12

2024		Result	WAVA	Distance
15 Jun	Donaupark parkrun SB	19:56	72.71	5km
28 Apr	Newport Marathon SB	3:29:18	64.53	26.2mi
2023		Result	WAVA	Distance
8 Oct	La Saint-Maurienne	48:30	60.74	10km
27 Aug	Last Sunday of the month 10k TT SB	41:18	71.33	10km
29 Jul	Fulham Palace parkrun SB	19:14	74.77	5km
27 May	Fulham Palace parkrun	20:57	68.64	5km
23 Apr	London Marathon SB	3:44:38	59.61	26.2mi
26 Feb	Quicksilver Hampton Court Half Marathon SB	1:44:27	61.14	13.1mi
29 Jan	Last Sunday of the month 10k TT	44:29	65.68	10km
2022		Result	WAVA	Distance
4 Dec	Barnes Turkey Run SB	47:03	62.10	10km
15 Oct	Crane Park parkrun SB	21:30	66.88	5km
13 Aug	Crane Park parkrun	24:02	59.83	5km
26 Mar	Old Deer Park parkrun	22:23	63.75	5km
5 Mar	York parkrun	23:10	61.59	5km
2021		Result	WAVA	Distance
16 Oct	Hillsborough parkrun SB	23:59	59.49	5km
2020		Result	WAVA	Distance
22 Feb	Gunnersbury parkrun	19:49	70.90	5km
1 Feb	Gunnersbury parkrun SB	18:33	75.74	5km
1 Jan	Richmond parkrun	19:55	70.54	5km
2019		Result	WAVA	Distance
28 Dec	Gunnersbury parkrun	23:23	60.08	5km
1 Dec	Percy Pud 10K	54:37	52.19	10km
27 Oct	Frankfurt Marathon SB	2:39:10	82.02	26.2mi
5 Oct	Gunnersbury parkrun	17:40	79.53	5km
29 Sep	Ealing Half Marathon SB	1:18:19	79.50	13.1mi
15 Sep	Harrow Half	1:20:51	77.01	13.1mi
14 Sep	Gunnersbury parkrun	17:35	79.90	5km
8 Sep	Chippenham Half Marathon	1:29:10	69.83	13.1mi
7 Sep	Bath Skyline parkrun	21:29	65.40	5km
1 Sep	Excalibur Nine	3:10:31	68.53	26.2mi
31 Aug	Gunnersbury parkrun	17:33	80.06	5km
27 Aug	Veterans AC Battersea Park Road Races & Race Walks Series – August PB	28:50	79.22	5mi
25 Aug	Last Sunday of the month 10k TT	37:16	76.49	10km
17 Aug	Gunnersbury parkrun	17:32	80.13	5km
29 Jul	Sri Chinmoy 5K Series SB	17:10	81.22	5km
27 Jul	Gunnersbury parkrun	17:23	80.21	5km
22 Jul	Sri Chinmoy Battersea Relays SB	5:29	74.78	1mi
13 Jul	Gunnersbury parkrun	19:48	70.42	5km
30 Jun	Last Sunday of the month 10k TT SB	36:29	77.51	10km
29 Jun	Fulham Palace parkrun	19:27	71.69	5km
15 Jun	Gunnersbury parkrun	17:36	79.22	5km
12 Jun	Parkland Relays PB	16:13	77.13	2.8mi
1 Jun	Old Deer Park parkrun	18:32	75.23	5km
25 May	Gunnersbury parkrun	17:36	79.22	5km
19 May	Green belt relay stage 19 PB	56:03	69.37	8.4mi
18 May	Green belt relay stage 1 PB	1:17:32	77.20	12.7mi
4 May	Gunnersbury parkrun	17:30	79.68	5km
28 Apr	London Marathon	2:48:19	76.92	26.2mi
20 Apr	Hillsborough parkrun	18:34	75.10	5km
2018		Result	WAVA	Distance
28 Oct	Frankfurt Marathon SB	2:42:56	79.46	26.2mi
14 Oct	Great Eastern Run	1:19:07	78.05	13.1mi
30 Sep	Folkestone Rotary Half Marathon SB	1:18:04	79.10	13.1mi
22 Sep	Gunnersbury parkrun	17:59	77.53	5km
16 Sep	Pleshey Half Marathon	1:22:07	75.20	13.1mi
2 Sep	Kent Coastal Marathon	3:07:53	68.91	26.2mi
1 Sep	Fulham Palace parkrun	17:22	80.29	5km
25 Aug	Fulham Palace parkrun	17:37	79.15	5km
21 Jul	Gunnersbury parkrun	17:10	80.61	5km
14 Jul	Richmond parkrun	21:03	65.74	5km
30 Jun	Burgess parkrun	17:25	79.45	5km
16 Jun	Gunnersbury parkrun SB	17:10	80.61	5km
13 Jun	Parkland relays PB	15:50	78.29	4.5km
9 Jun	parkrun Elagin Ostrov	18:09	76.24	5km
19 May	Fulham Palace parkrun	17:54	77.31	5km
22 Apr	London Marathon	2:56:16	72.85	26.2mi
24 Mar	parkrun de Montsouris	18:10	76.17	5km
18 Mar	Hampton Court Palace Half Marathon - March	1:19:32	77.00	13.1mi
25 Feb	THORPE PARK HALF MARATHON	1:27:44	69.80	13.1mi
24 Feb	Gunnersbury parkrun	17:26	79.38	5km
17 Feb	Gunnersbury parkrun	17:19	79.91	5km
10 Feb	Fulham Palace parkrun	17:36	78.63	5km
27 Jan	Fulham Palace parkrun	17:50	77.60	5km
13 Jan	Fulham Palace parkrun	18:53	73.28	5km
2017		Result	WAVA	Distance
2 Dec	Fulham Palace parkrun	18:13	75.96	5km
15 Oct	Budapest Marathon	3:22:07	63.53	26.2mi
17 Sep	Bristol Half Marathon SB	1:45:24	58.10	13.1mi
29 Jul	The Twilight Ultra Run SB	4:12:12	62.10	50km
22 Jul	Fulham Palace parkrun	17:28	78.63	5km
15 Jul	Favorita parkrun	18:25	74.58	5km
3 Jun	parkrun Gorky Park	17:58	76.44	5km
21 May	Richmond Park Marathon SB	2:54:40	72.91	26.2mi
13 May	Hillsborough parkrun	18:03	76.09	5km
6 May	Fulham Palace parkrun SB	17:01	80.71	5km
23 Apr	London Marathon	3:15:05	65.28	26.2mi
15 Apr	parkrun de Montsouris	17:20	79.24	5km
8 Apr	Fulham Palace parkrun	17:09	80.08	5km
1 Apr	Richmond parkrun	17:44	77.45	5km
2016		Result	WAVA	Distance
5 Nov	Thames Meander Winter Marathon SB	2:46:23	76.54	26.2mi
29 Oct	Hillsborough parkrun #195	19:01	72.22	5km
15 Oct	Fulham Palace parkrun	18:00	76.30	5km
9 Oct	Great Eastern Run SB	1:14:51	81.15	13.1mi
25 Sep	The Royal Borough of Kingston Half Marathon	1:15:12	80.77	13.1mi
10 Sep	Fulham Palace parkrun	17:09	80.08	5km
4 Sep	Kent Coastal Marathon	3:00:48	70.44	26.2mi
20 Aug	Fulham Palace parkrun	17:21	79.16	5km
13 Aug	Richmond parkrun	19:35	70.13	5km
6 Aug	Fulham Palace parkrun	17:31	77.83	5km
30 Jul	Gunnersbury parkrun	17:00	80.19	5km
30 Jul	Fetch 1 Mile - the return SB	5:08	78.12	1mi
30 Jul	Fetch Mile the retun - 400 m race SB	1:06	70.46	400m
9 Jul	Dulwich parkrun	17:04	79.88	5km
11 Jun	Fulham Palace parkrun SB	16:49	81.07	5km
4 Jun	Kingston parkrun	17:24	78.35	5km
28 May	Gunnersbury parkrun	17:16	78.95	5km
21 May	Gunnersbury parkrun	17:08	79.57	5km
14 May	Gunnersbury parkrun	19:41	69.26	5km
7 May	Gunnersbury parkrun	17:47	76.66	5km
10 Apr	Course des Meulieres	1:15:36	79.69	13.1mi
25 Mar	Maidenhead Easter 10 PB	57:37	79.10	10mi
13 Mar	Finchley 20 SB	2:10:46	72.44	20mi
12 Mar	Gunnersbury parkrun	16:58	80.35	5km
28 Feb	kingston half marathon	1:24:32	71.27	13.1mi
27 Feb	Gunnersbury parkrun	17:15	79.03	5km
20 Feb	Gunnersbury parkrun	17:07	79.64	5km
2015		Result	WAVA	Distance
29 Nov	Florence Marathon Italy SB	2:35:30	81.23	26.2mi
15 Nov	Gosport Half Marathon	1:17:57	77.29	13.1mi
1 Nov	Stevenage half marathon	1:16:27	78.81	13.1mi
18 Oct	River Thames Half Marathon	1:19:35	75.70	13.1mi
17 Oct	Gunnersbury parkrun	16:50	80.99	5km
4 Oct	Bournemouth Marathon	3:02:22	69.27	26.2mi
3 Oct	Gunnersbury parkrun	16:58	80.35	5km
26 Sep	Cursa del sot PB	2:16:52	35.26	17km
6 Sep	Richmond Running Festivals Richmond Half Marathon	1:16:30	78.75	13.1mi
1 Aug	Dulwich parkrun SB	16:50	80.39	5km
11 Jul	Gunnersbury parkrun	17:04	79.29	5km
21 Jun	Richmond 10k SB	35:03	78.17	10km
17 Jun	London Bridges Relay			2.3mi
13 Jun	Les foulees campinoises PB	18:33	78.96	5.4km
30 May	Gunnersbury parkrun	17:04	79.29	5km
2 May	Crane Park parkrun	19:56	67.89	5km
26 Apr	London Marathon	2:36:18	80.21	26.2mi
12 Apr	Hillingdon Half Marathon SB	1:16:25	78.25	13.1mi
4 Apr	Hillsborough parkrun	17:53	75.67	5km
29 Mar	Paddock Wood Half Marathon	1:16:47	77.87	13.1mi
15 Mar	Kingston Breakfast Run - 20 mile SB	2:12:14	71.10	20mi
14 Mar	Gunnersbury parkrun	17:23	77.84	5km
1 Mar	Thanet 20	2:16:11	69.04	20mi
14 Feb	Richmond parkrun	18:17	74.01	5km
2014		Result	WAVA	Distance
2 Nov	Porto Marathon SB	2:39:25	78.64	26.2mi
19 Oct	Cabbage Patch 10 SB	58:17	77.59	10mi
12 Oct	Kingston Run Challenge PB	2:47:14	68.31	24mi
11 Oct	Fulham Palace parkrun	17:31	77.25	5km
21 Sep	Pleshey and Essex Half Marathon SB	1:19:36	75.12	13.1mi
20 Sep	Gunnersbury parkrun	17:13	78.60	5km
7 Sep	Course de la Rentrée PB	55:27	75.73	15km
23 Aug	Richmond parkrun	18:00	75.18	5km
16 Aug	Richmond parkrun	17:35	76.96	5km
15 Jun	Magraid 100km Stage 3 (20km) PB	1:23:44	67.27	20km
14 Jun	Magraid 100km Stage 2 (55km) PB	4:29:42	64.17	55km
13 Jun	Magraid 100km stage 1 (25km) PB	1:43:57	68.49	25km
13 Apr	London Marathon	2:59:31	69.36	26.2mi
29 Mar	Gunnersbury parkrun	17:26	77.05	5km
23 Feb	Seville marathon	3:06:32	66.76	26.2mi
1 Feb	fulham palace parkrun SB	17:10	78.25	5km
25 Jan	Fulham Palace parkrun	17:14	77.95	5km
19 Jan	Fred Hughes 10	1:03:38	70.57	10mi
4 Jan	Surrey County XC Championship (Senior men)	51:13	64.39	12km
2013		Result	WAVA	Distance
7 Dec	Gunnersbury parkrun	17:16	77.80	5km
2 Nov	Gunnersbury parkrun	17:01	78.94	5km
27 Oct	BMW Frankfurt Marathon SB	2:41:00	77.34	26.2mi
13 Oct	Great Eastern Run SB	1:14:39	79.56	13.1mi
29 Sep	Berlin Marathon	3:17:53	62.93	26.2mi
14 Sep	Gunnersbury parkrun	17:08	78.40	5km
1 Sep	Kent Coastal Marathon	2:56:34	70.52	26.2mi
31 Aug	Richmond parkrun	17:17	77.72	5km
24 Aug	Richmond parkrun	17:11	78.17	5km
10 Aug	Gunnersbury Parkrun	16:49	79.30	5km
27 Jul	Gunnersbury parkrun	16:47	79.46	5km
21 Jul	Elmbridge 10K PB	34:01	79.46	10km
6 Jul	Enigma Summer Ultra PB	3:46:49	64.37	30mi
30 Jun	Marathon de Marne et Gondoire	2:58:59	69.16	26.2mi
15 Jun	Gunnersbury parkrun SB	16:38	80.17	5km
1 Jun	Trans Montes Blancos PB	3:46:24	67.24	50km
27 Apr	100Km de Belvès PB	7:38:11	79.12	100km
20 Apr	Richmond parkrun	16:51	79.14	5km
13 Apr	Richmond parkrun	17:06	77.98	5km
6 Apr	Old Deer Park Parkrun	17:39	75.55	5km
30 Mar	Richmond parkrun	17:04	78.14	5km
24 Mar	Hyde Park 20 Mile Marathon Prep Run SB	2:52:05	53.95	20mi
23 Mar	Richmond parkrun	17:41	75.41	5km
9 Mar	Richmond parkrun	17:13	77.46	5km
23 Feb	Richmond parkrun	17:26	76.49	5km
19 Jan	Richmond parkrun	17:51	74.71	5km
2012		Result	WAVA	Distance
31 Dec	Barcelona San Silvestre New Year's Eve 10K	34:56	77.38	10km
15 Dec	24 Hores d'atletisme (6 hour race) PB	6:00:00	77.07	81.456km
8 Dec	Richmond Park parkrun	17:56	74.36	5km
11 Nov	Autumn Challenge SB	40:32	53.40	5mi
28 Oct	BMW Frankfurt Marathon PB	2:33:54	80.43	26.2mi
14 Oct	Great Eastern Run PB	1:12:46	81.13	13.1mi
6 Oct	Dulwich Parkrun	16:38	80.17	5km
30 Sep	Robin Hood Half Marathon	1:14:25	79.33	13.1mi
22 Sep	Helly Hansen Beauty and the Beast	3:45:12	54.97	26.2mi
16 Sep	Maidenhead Half Marathon	1:18:06	75.59	13.1mi
15 Sep	Gunnersbury Park Run PB	16:25	81.23	5km
2 Sep	Kent Coastal Marathon	2:58:55	69.19	26.2mi
1 Sep	Gunnersbury Park Run	16:26	81.15	5km
25 Aug	Gunnersbury Park Run	16:50	79.22	5km
18 Aug	Richmond Parkrun	17:13	77.46	5km
11 Aug	Bedfont Lakes parkrun	17:01	77.80	5km
28 Jul	Davos K78 PB	7:02:24	61.98	78km
18 Jul	St Moritz Around the Lake 4.3km PB	15:12	74.41	4.3km
1 Jul	Marathon de Marne et Gondoire	3:18:27	62.06	26.2mi
17 Jun	Maraton Alpino Madrileno	5:18:38	38.65	26.2mi
3 Jun	Buxton Half Marathon	1:23:55	70.00	13.1mi
30 May	Parkland Relays PB	15:53	83.16	3.1mi
12 May	Semi Marathon des abymes	1:22:21	71.33	13.1mi
5 May	Brockwell (Stags v Hens) parkrun	17:32	75.51	5km
22 Apr	London Marathon	3:29:51	58.69	26.2mi
21 Apr	The All Nations 10k Run SB	34:04	78.90	10km
15 Apr	Paris Marathon	2:45:54	74.24	26.2mi
7 Apr	Richmond Park parkrun	17:56	73.82	5km
1 Apr	Reading Half Marathon	1:14:13	79.14	13.1mi
11 Mar	Finchley 20 PB	2:03:33	74.76	20mi
10 Mar	Richmond parkrun	16:41	79.36	5km
3 Mar	Gunnersbury Park Run	18:21	72.15	5km
25 Feb	Gunnersbury Park Run	16:38	79.59	5km
19 Feb	Wokingham Half Marathon	1:14:02	79.34	13.1mi
18 Feb	Race Your Pace Half Marathon	1:29:45	65.45	13.1mi
11 Feb	X Country Surrey League 4th fixture (Division 1)	31:19	68.68	5mi
14 Jan	Surrey League Cross Country	31:41	67.51	8km
2011		Result	WAVA	Distance
13 Nov	Autumn Challenge SB	31:16	68.79	5mi
2 Oct	Cricklade Half Marathon	1:15:33	77.75	13.1mi
18 Sep	Lake Merced Half Marathon	1:15:44	77.56	13.1mi
11 Sep	Chippenham Half Marathon	1:15:36	77.70	13.1mi
29 Aug	London pub run redux			12mi
20 Aug	Richmond parkrun	17:14	76.82	5km
14 Aug	Salisbury 5-4-3-2-1 Trail 50k SB	4:05:51	61.61	50km
8 Aug	Self Transcendence 5k SB	16:33	79.42	5km
1 Aug	Self Transcendence 2m PB	10:35	78.17	2mi
15 Jul	Al Andalus Ultra Trail Stage 5 PB	3:17:45	55.55	38km
14 Jul	Al Andalus Ultra Trail Stage 4 PB	5:08:39	61.59	60km
13 Jul	Al Andalus Ultra Trail Stage 3 PB	3:14:13	64.69	43km
12 Jul	Al Andalus Ultra Trail Stage 2 PB	4:19:50	51.13	45km
11 Jul	Al Andalus Ultra Trail Stage 1 PB	3:15:33	54.60	37km
3 Jul	Les foulees de l'ile de france SB	34:45	76.98	10km
2 Jul	Trail des Moulins (Mondeville)	2:06:17	55.53	25km
26 Jun	South Downs Way Run Challenge - Day 3 PB	4:33:35	64.21	35mi
25 Jun	South Downs Way Run Challenge - Day 2	4:50:04	60.56	35mi
24 Jun	South Downs Way Run Challenge - Day 1	4:55:20	59.48	35mi
11 Jun	South Downs Marathon	3:28:45	58.75	26.2mi
4 Jun	Fetch London Mile - part 11 - Battersea SB	5:08	75.40	1mi
1 Jun	Parkland Relays SB	17:14	76.10	3.1mi
14 May	Richmond parkrun	17:03	77.09	5km
17 Apr	London Marathon	3:29:21	58.59	26.2mi
10 Apr	Paris Marathon SB	2:39:22	76.96	26.2mi
27 Mar	Paddock Wood Half Marathon SB	1:14:23	78.64	13.1mi
13 Mar	Finchley 20 SB	2:05:46	73.14	20mi
27 Feb	Malta Marathon	2:55:48	69.77	26.2mi
20 Feb	Race Your Pace Half Marathon	1:44:44	55.85	13.1mi
19 Feb	Old Deer parkrun	18:00	73.02	5km
6 Feb	Great Bentley Half Marathon	1:24:47	68.99	13.1mi
28 Jan	Serpentine Last Friday of the Month 5k	16:50	78.09	5km
22 Jan	Richmond parkrun	17:00	77.32	5km
8 Jan	Richmond parkrun	17:39	74.47	5km
2010		Result	WAVA	Distance
12 Dec	Calvia marathon	2:59:53	68.18	26.2mi
21 Nov	Gosport Half Marathon SB	1:15:12	77.79	13.1mi
7 Nov	Rutland Water Marathon	3:09:49	64.61	26.2mi
6 Nov	Bushy parkrun SB	16:49	78.16	5km
31 Oct	Great “Halloween” Highway Run 4M PB	22:03	77.20	4mi
23 Oct	Richmond parkrun	17:07	76.79	5km
17 Oct	Abingdon Marathon SB	2:53:39	70.63	26.2mi
3 Oct	Cricklade Half Marathon	1:18:31	74.50	13.1mi
26 Sep	New Forest Marathon	2:59:21	68.39	26.2mi
19 Jun	Boddington 100K SB	8:11:17	72.86	100km
5 Jun	Dartmoor Discovery 32.2 PB	4:18:46	60.36	32mi
2 Jun	Parkland Relays SB	17:19	75.23	3.1mi
9 May	Halstead & Essex Marathon	3:15:30	62.52	26.2mi
8 May	Orpington Marafun	3:17:41	61.83	26.2mi
2 May	Neolithic Marathon	3:32:50	57.43	26.2mi
25 Apr	London Marathon	2:59:50	67.97	26.2mi
18 Apr	Bungay Black Dog Marathon	3:08:16	64.92	26.2mi
11 Apr	XXXIV Marathon de Paris	3:08:13	64.94	26.2mi
21 Mar	Hastings Half Marathon	1:29:48	64.92	13.1mi
14 Mar	Surrey Spitfire 20 SB	2:09:57	70.54	20mi
21 Feb	Great North West Half Marathon	1:29:01	65.49	13.1mi
13 Feb	Fetch London Mile - part 7 - Battersea SB	6:30	59.20	1mi
2009		Result	WAVA	Distance
6 Dec	Luton Marathon	3:19:28	61.28	26.2mi
5 Dec	Endurance Life Coastal Trail Series - Gower (Marathon)	4:32:44	44.82	26.2mi
29 Nov	Gatliff 50k SB	6:29:00	38.64	50km
22 Nov	XXXI Cursa Popular de la Sagrera SB	34:44	76.71	10km
8 Nov	Leatherhead Fire Station 10k	36:11	73.63	10km
25 Oct	Mitja marato Baix Penedes	1:19:18	73.51	13.1mi
18 Oct	Abingdon Marathon SB	2:45:26	73.88	26.2mi
4 Oct	Cricklade Half Marathon SB	1:17:04	75.64	13.1mi
19 Sep	Round Norfolk Relay - Stage 12 PB	2:03:00	73.20	19.67mi
13 Sep	Chippenham Half Marathon	1:17:48	74.93	13.1mi
29 Aug	Richmond parkrun SB	17:14	75.77	5km
5 Jul	II Cursa Popular per la Integració	36:33	72.65	10km
20 Jun	Gobi March - Stage 6	43:30	74.06	12km
18 Jun	Gobi March - Stage 5	8:50:29	49.59	79km
17 Jun	Gobi March - Stage 4	5:21:33	37.91	26.2mi
16 Jun	Gobi March - Stage 3	4:19:29	44.43	40km
15 Jun	Gobi March - Stage 2	4:21:53	44.03	40km
14 Jun	Gobi March - Stage 1	4:17:30	42.40	38km
3 Jun	Parkland Relays	16:29	75.98	3mi
17 May	Brathay Windermere Marathon	3:52:02	52.54	26.2mi
16 May	White Peak Marathon	4:00:58	50.59	26.2mi
10 May	Halstead Ultra SB	4:29:00	53.45	30mi
9 May	RIDGEWAY 40	7:09:00	48.02	40mi
3 May	Neolithic Marathon	4:10:27	48.68	26.2mi
26 Apr	London Marathon	2:59:52	67.78	26.2mi
15 Apr	Fetch London Mile - Part 4 - 400 m PB	1:03	70.10	400m
13 Apr	Fetch London Mile - Part 4 PB	5:06	75.08	1mi
13 Apr	Fetch London Mile - Part 4 - 100m SB	14	70.15	100m
29 Mar	Reading Half Marathon	1:18:16	74.29	13.1mi
15 Mar	Hastings Half Marathon	1:29:57	64.64	13.1mi
1 Mar	Wye Ultra	4:50:51	49.43	30mi
7 Feb	Thames Trot PB	8:10:00	54.85	50mi
1 Feb	Tring2Town PB	5:34:30	61.59	40mi
2008		Result	WAVA	Distance
8 Nov	Fetch London Mile - Part 3 SB	5:07	74.84	1mi
8 Nov	Fetch London Mile - Part 3 - 100m	15	65.48	100m
2 Nov	ING New York City Marathon	2:57:24	68.72	26.2mi
26 Oct	Clapham Common 10k Series SB	35:55	73.93	10km
19 Oct	Cardiff Half Marathon	1:29:30	64.96	13.1mi
12 Oct	Chicago Marathon	3:07:45	64.93	26.2mi
4 Oct	Bushy Park Time Trial	17:45	73.17	5km
28 Sep	Berlin Marathon	2:58:34	68.27	26.2mi
20 Sep	Round Norfolk Relay stage 14			193mi
14 Sep	Bristol Half Marathon	1:21:14	71.58	13.1mi
31 Aug	Nike Human Race 10K	38:00	69.88	10km
30 Aug	Richmond Park Time Trial SB	17:36	73.79	5km
10 Aug	Kent 50 Mile Challenge PB	7:57:42	59.82	52.4mi
14 Jun	Fetch London Mile - 100m Fun Run PB	14	69.93	100m
21 Apr	Boston Marathon	2:59:56	67.64	26.2mi
13 Apr	London Marathon	3:54:47	51.84	26.2mi
6 Apr	Paris Marathon SB	2:55:54	69.19	26.2mi
16 Mar	Fleet Half Marathon	1:44:53	55.34	13.1mi
9 Mar	Silverstone Half Marathon	1:58:27	49.00	13.1mi
24 Feb	Bury 20 SB	2:12:47	68.74	20mi
17 Feb	Sussex Beacon Half Marathon SB	1:19:16	73.23	13.1mi
2007		Result	WAVA	Distance
15 Dec	Fetcheveryone One Mile Challenge SB	5:18	71.96	1mi
4 Nov	New York Marathon SB	3:00:17	67.51	26.2mi
14 Oct	Cabbage Patch 10 SB	59:55	73.15	10mi
16 Sep	Round Norfolk Relay Stage 12	2:06:00	66.10	18.37mi
18 Aug	Helsinki Marathon	3:05:07	65.74	26.2mi
12 Aug	Clapham Common 10K SB	36:29	72.47	10km
26 May	Bushy Park Time Trial SB	18:08	71.08	5km
13 May	Lymington 10k PB	37:30	70.35	6.2mi
22 Apr	London Marathon	4:23:10	46.20	26.2mi
15 Apr	Paris Marathon	3:09:54	64.02	26.2mi
1 Apr	Asics Kingston Breakfast Run (16 miles) PB	1:53:17	63.35	16mi
18 Mar	Silverstone Half Marathon	2:10:30	44.43	13.1mi
8 Mar	100 K of the Sahara leg 4	1:56:02	67.67	28km
7 Mar	100 K of the Sahara leg 3	3:36:02	56.28	26.2mi
6 Mar	100 K of the Sahara leg 2.1	1:29:26	55.06	18km
6 Mar	100 K of the Sahara leg 2.2	30:12	60.53	7km
5 Mar	100 K of the Sahara leg 1	2:02:17	54.44	24km
18 Feb	Sussex Beacon Half Marathon SB	1:27:26	66.32	13.1mi
11 Feb	Stamford 30k PB	3:06:38	45.28	30km
4 Feb	Regents Park Winter 10k Series - Race 5	39:03	67.71	10km
2006		Result	WAVA	Distance
2 Dec	GRIM 8	1:11:54	48.09	8mi
22 Oct	Croydon 10K	37:21	70.79	10km
24 Sep	Berlin Marathon SB	3:27:47	58.51	26.2mi
2 Jul	British 10K London Run	39:59	66.05	10km
25 Jun	Chiquita Bananaman Chase	38:06	69.32	10km
27 May	Soldier Field 10 Mile SB	1:05:46	66.52	10mi
14 May	Clapham Common 10K Series SB	36:33	72.26	10km
23 Apr	London Marathon	3:33:59	56.81	26.2mi
26 Mar	Barcelona Marathon	3:53:00	52.17	26.2mi
29 Jan	Nike January Run 5k SB	19:48	64.97	5km
2005		Result	WAVA	Distance
16 Oct	Nike Run London	39:31	66.83	10km
2 Oct	Rainforest Foundation Taut 10K	41:00	64.42	10km
25 Sep	Wimbledon Audi 10k SB	38:40	68.30	10km
10 Apr	Wimbledon 10k	40:31	65.16	10km
2004		Result	WAVA	Distance
31 Oct	Run for the Rainforest	43:28	60.74	10km
3 Jul	Self Transcendence 10K	43:04	61.30	10km
22 Feb	Sussex Beacon Half Marathon SB	1:37:34	59.42	13.1mi
15 Feb	Frosty Furlong 10k SB	41:38	63.41	10km
18 Jan	Epsom Oddballs 2000 Perch	44:08	59.82	10km
2003		Result	WAVA	Distance
13 Apr	London Marathon SB	4:17:19	47.24	26.2mi

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	0	0	0	0	0	0	0	0	0	0	5	0	5
2024	195	174	211	163	156	190	171	62	121	176	204	24	1847
2024	0	0	0	0	6	0	0	32	7	10	3	3	61
2023	0	0	0	0	3	3	0	6	8	0	3	0	23
2023	163	161	154	147	149	158	159	165	84	163	134	190	1828
2023	9	4	0	8	0	8	0	0	0	0	7	0	36
2022	71	88	133	109	114	133	142	161	178	172	160	156	1617
2022	61	38	26	86	137	159	37	116	72	66	47	30	876
2021	84	58	86	110	121	133	147	191	179	180	105	172	1567
2021	27	76	110	35	22	27	25	29	10	7	40	42	451
2020	255	333	420	373	373	198	81	229	106	84	90	51	2595
2020	0	0	0	0	0	0	0	0	0	0	0	76	76
2019	376	226	227	306	299	303	275	339	378	239	66	140	3173
2018	386	321	344	128	238	271	238	325	334	257	258	355	3456
2017	96	258	351	364	187	323	339	145	190	282	335	331	3200
2017	15	0	0	0	0	0	0	17	0	0	0	0	32
2016	353	348	417	182	308	323	281	375	321	200	163	214	3486
2016	0	0	0	0	19	0	0	0	0	0	0	0	19
2015	351	326	396	213	178	286	258	284	341	374	284	220	3511
2015	0	0	0	0	32	0	0	14	0	0	0	0	47
2014	246	112	258	368	366	247	331	303	363	284	137	288	3300
2014	55	122	150	64	56	46	70	39	0	0	6	0	610
2013	236	335	443	324	211	336	357	385	412	254	183	254	3732
2013	17	33	51	70	93	32	0	21	0	0	48	55	419
2012	364	339	325	186	318	366	347	302	363	259	249	311	3729
2012	25	40	67	22	25	58	32	54	17	15	0	0	356
2011	379	279	313	161	390	381	301	382	287	68	343	386	3671
2011	82	8	52	20	54	45	33	57	29	9	25	0	414
2010	84	170	252	254	448	196	124	234	276	193	217	136	2584
2010	0	0	8	82	50	46	78	0	0	0	17	0	280
2009	356	230	311	200	402	230	237	194	268	250	376	396	3449
2009	27	0	0	0	0	78	15	16	20	27	0	0	182
2008	337	248	316	244	265	414	482	225	194	202	134	299	3362
2008	53	108	77	34	83	33	16	74	75	44	265	35	897
2007	325	269	272	202	314	277	331	295	316	255	256	261	3374
2007	0	0	0	125	96	117	88	99	88	8	36	35	693
2006	0	0	0	0	16	0	0	0	0	0	0	41	57

Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15
-	8.2mi, 1:14:09 Run - General 1) 1km - 5:53(5:53/km) 97/116bpm [571b/km] 953cal 2) 1km - 5:39(5:39/km) 85/127bpm [480b/km] 3) 1km - 5:43(5:43/km) 122/127bpm [697b/km] 4) 1km - 5:46(5:46/km) 121/129bpm [698b/km] 5) 1km - 5:57(5:57/km) 124/128bpm [738b/km] 6) 1km - 5:28(5:28/km) 126/129bpm [689b/km] 7) 1km - 5:37(5:37/km) 125/130bpm [702b/km] 8) 1km - 5:35(5:35/km) 127/131bpm [709b/km] 9) 1km - 5:39(5:39/km) 129/132bpm [729b/km] 10) 1km - 5:37(5:37/km) 123/134bpm [691b/km] 11) 1km - 5:43(5:43/km) 126/135bpm [720b/km] 12) 1km - 5:10(5:10/km) 128/135bpm [661b/km] 13) 1km - 5:35(5:35/km) 128/135bpm [715b/km] 14) 0.16km - 47(5:00/km) 130/132bpm [651b/km] Add a comment	8.9mi, 1:08:59 Run - General 1) 5.84km - 28:58(4:58/km) 135/142bpm [670b/km] 1113cal 2) 8.45km - 40:01(4:44/km) 141/145bpm [668b/km] Add a comment	1.7mi, 6:41 Bike - General 1) 1km - 2:30(2:30/km) 112/116bpm [280b/km] 81cal 2) 1km - 2:16(2:16/km) 120/128bpm [272b/km] 3) 0.7km - 1:55(2:44/km) 123/133bpm [337b/km] Add a comment 1.7mi, 6:57 Bike - General 1) 1km - 2:43(2:43/km) 87/108bpm [236b/km] 68cal 2) 1km - 2:25(2:25/km) 111/119bpm [268b/km] 3) 0.69km - 1:49(2:38/km) 125/133bpm [330b/km] Add a comment 0mi, 1:10:37 Cross - Gym 1) 0km - 1:10:37(0/km) 85/117bpm [INFb/km] 416cal Add a comment	8.2mi, 1:06:18 Run - General 1) 1km - 5:12(5:12/km) 126/140bpm [655b/km] 999cal 2) 1km - 4:52(4:52/km) 135/138bpm [657b/km] 3) 1km - 4:55(4:55/km) 132/136bpm [649b/km] 4) 1km - 4:58(4:58/km) 132/135bpm [656b/km] 5) 1km - 5:08(5:08/km) 135/140bpm [693b/km] 6) 1km - 5:35(5:35/km) 138/146bpm [771b/km] 7) 1km - 5:05(5:05/km) 137/140bpm [696b/km] 8) 1km - 5:01(5:01/km) 136/140bpm [682b/km] 9) 1km - 4:51(4:51/km) 134/139bpm [650b/km] 10) 1km - 5:07(5:07/km) 134/140bpm [686b/km] 11) 1km - 5:00(5:00/km) 133/140bpm [665b/km] 12) 1km - 5:04(5:04/km) 135/139bpm [684b/km] 13) 1km - 4:58(4:58/km) 127/134bpm [631b/km] 14) 0.11km - 32(4:54/km) 128/130bpm [627b/km] Add a comment	11.6mi, 1:35:07 Run - Medium Long Run 1) 1km - 5:25(5:25/km) 142/159bpm [769b/km] 1445cal 2) 1km - 5:06(5:06/km) 137/147bpm [699b/km] 3) 1km - 4:59(4:59/km) 132/135bpm [658b/km] 4) 1km - 5:08(5:08/km) 133/138bpm [683b/km] 5) 1km - 5:04(5:04/km) 130/134bpm [659b/km] 6) 1km - 5:02(5:02/km) 134/139bpm [674b/km] 7) 1km - 5:03(5:03/km) 136/140bpm [687b/km] 8) 1km - 5:02(5:02/km) 136/141bpm [685b/km] 9) 1km - 5:03(5:03/km) 136/140bpm [687b/km] 10) 1km - 5:04(5:04/km) 136/140bpm [689b/km] 11) 1km - 5:00(5:00/km) 135/138bpm [675b/km] 12) 1km - 5:01(5:01/km) 135/138bpm [677b/km] 13) 1km - 4:57(4:57/km) 135/138bpm [668b/km] 14) 1km - 5:05(5:05/km) 136/142bpm [691b/km] 15) 1km - 5:14(5:14/km) 132/138bpm [691b/km] 16) 1km - 5:01(5:01/km) 133/136bpm [667b/km] 17) 1km - 5:04(5:04/km) 134/139bpm [679b/km] 18) 1km - 5:18(5:18/km) 133/137bpm [705b/km] 19) 0.68km - 3:31(5:12/km) 131/134bpm [682b/km] Add a comment	0mi, 1:05:03 Cross - Gym 1) 0km - 26:45(0/km) 84/120bpm [INFb/km] 454cal 2) 0km - 38:18(0/km) 97/124bpm [INFb/km] Add a comment
Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
15.6mi, 2:16:26 Run - Long Run 1) 1km - 5:45(5:45/km) 104/140bpm [598b/km] 2050cal 2) 1km - 5:33(5:33/km) 134/140bpm [744b/km] 3) 1km - 5:30(5:30/km) 132/138bpm [726b/km] 4) 1km - 5:22(5:22/km) 132/136bpm [708b/km] 5) 1km - 5:19(5:19/km) 132/136bpm [702b/km] 6) 1km - 5:18(5:18/km) 134/137bpm [710b/km] 7) 1km - 5:21(5:21/km) 134/138bpm [717b/km] 8) 1km - 5:22(5:22/km) 132/137bpm [708b/km] 9) 1km - 5:25(5:25/km) 131/134bpm [710b/km] 10) 1km - 5:19(5:19/km) 130/136bpm [691b/km] 11) 1km - 5:29(5:29/km) 130/133bpm [713b/km] 12) 1km - 5:26(5:26/km) 131/135bpm [712b/km] 13) 1km - 5:45(5:45/km) 131/135bpm [753b/km] 14) 1km - 5:33(5:33/km) 131/136bpm [727b/km] 15) 1km - 5:21(5:21/km) 136/138bpm [728b/km] 16) 1km - 5:23(5:23/km) 135/139bpm [727b/km] 17) 1km - 5:22(5:22/km) 137/139bpm [735b/km] 18) 1km - 5:22(5:22/km) 137/139bpm [735b/km] 19) 1km - 5:31(5:31/km) 137/140bpm [756b/km] 20) 1km - 5:18(5:18/km) 135/140bpm [716b/km] 21) 1km - 5:13(5:13/km) 137/140bpm [715b/km] 22) 1km - 5:23(5:23/km) 137/139bpm [738b/km] 23) 1km - 5:34(5:34/km) 139/141bpm [774b/km] 24) 1km - 5:34(5:34/km) 138/140bpm [768b/km] 25) 1km - 5:28(5:28/km) 137/139bpm [749b/km] 26) 0.1km - 30(4:57/km) 136/138bpm [673b/km] Add a comment	-	8.2mi, 1:06:36 Run - General 1) 1km - 5:27(5:27/km) 132/137bpm [719b/km] 1032cal 2) 1km - 5:05(5:05/km) 135/139bpm [686b/km] 3) 1km - 5:05(5:05/km) 133/138bpm [676b/km] 4) 1km - 5:02(5:02/km) 133/135bpm [669b/km] 5) 1km - 4:55(4:55/km) 136/150bpm [669b/km] 6) 1km - 4:54(4:54/km) 139/141bpm [681b/km] 7) 1km - 4:55(4:55/km) 138/141bpm [679b/km] 8) 1km - 5:04(5:04/km) 137/141bpm [694b/km] 9) 1km - 4:56(4:56/km) 139/141bpm [686b/km] 10) 1km - 5:00(5:00/km) 137/140bpm [685b/km] 11) 1km - 4:58(4:58/km) 138/140bpm [685b/km] 12) 1km - 5:09(5:09/km) 136/140bpm [700b/km] 13) 1km - 5:07(5:07/km) 132/136bpm [675b/km] 14) 0.19km - 59(5:06/km) 133/136bpm [677b/km] Add a comment	8.8mi, 1:14:02 Run - General 1) 1km - 5:22(5:22/km) 153/178bpm [821b/km] 1148cal 2) 1km - 5:14(5:14/km) 144/150bpm [754b/km] 3) 1km - 5:01(5:01/km) 139/141bpm [697b/km] 4) 1km - 4:59(4:59/km) 138/140bpm [688b/km] 5) 1km - 5:11(5:11/km) 135/139bpm [700b/km] 6) 1km - 5:02(5:02/km) 139/142bpm [700b/km] 7) 1km - 5:06(5:06/km) 139/142bpm [709b/km] 8) 1km - 5:14(5:14/km) 135/142bpm [707b/km] 9) 1km - 5:21(5:21/km) 133/140bpm [712b/km] 10) 1km - 5:22(5:22/km) 132/135bpm [708b/km] 11) 1km - 5:09(5:09/km) 129/136bpm [664b/km] 12) 1km - 5:26(5:26/km) 128/135bpm [695b/km] 13) 1km - 5:22(5:22/km) 130/134bpm [698b/km] 14) 1km - 5:22(5:22/km) 125/131bpm [671b/km] 15) 0.15km - 51(5:34/km) 128/130bpm [713b/km] Add a comment	0mi, 1:12:14 Cross - Gym 1) 0km - 1:12:14(0/km) 89/122bpm [INFb/km] 481cal Add a comment	12.1mi, 1:41:30 Run - Medium Long Run 1) 1km - 5:26(5:26/km) 137/143bpm [744b/km] 1552cal 2) 1km - 5:05(5:05/km) 134/138bpm [681b/km] 3) 1km - 5:02(5:02/km) 136/138bpm [685b/km] 4) 1km - 4:59(4:59/km) 135/139bpm [673b/km] 5) 1km - 4:58(4:58/km) 138/141bpm [685b/km] 6) 1km - 4:56(4:56/km) 140/142bpm [691b/km] 7) 1km - 5:06(5:06/km) 138/141bpm [704b/km] 8) 1km - 5:10(5:10/km) 135/138bpm [698b/km] 9) 1km - 5:20(5:20/km) 132/135bpm [704b/km] 10) 1km - 5:15(5:15/km) 133/136bpm [698b/km] 11) 1km - 5:16(5:16/km) 132/136bpm [695b/km] 12) 1km - 5:23(5:23/km) 132/137bpm [711b/km] 13) 1km - 5:11(5:11/km) 132/135bpm [684b/km] 14) 1km - 5:20(5:20/km) 133/135bpm [709b/km] 15) 1km - 5:17(5:17/km) 134/137bpm [708b/km] 16) 1km - 5:11(5:11/km) 135/138bpm [700b/km] 17) 1km - 5:16(5:16/km) 137/139bpm [722b/km] 18) 1km - 5:09(5:09/km) 136/138bpm [700b/km] 19) 1km - 5:18(5:18/km) 135/137bpm [716b/km] 20) 0.54km - 2:52(5:19/km) 132/134bpm [702b/km] Add a comment	0mi, 1:13:51 Cross - Gym 1) 0km - 1:13:51(0/km) 95/152bpm [INFb/km] 547cal Add a comment
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
23.7mi, 3:25:21 Run - Long Run 1) 11.99km - 1:03:23(5:17/km) 139/148bpm [735b/km] 3247cal 2) 26.08km - 2:21:58(5:27/km) 138/144bpm [751b/km] Add a comment	-	6.9mi, 1:01:53 Run - General 1) 1km - 5:51(5:51/km) 124/135bpm [725b/km] 901cal 2) 1km - 5:25(5:25/km) 131/138bpm [710b/km] 3) 1km - 5:38(5:38/km) 132/135bpm [744b/km] 4) 1km - 5:26(5:26/km) 132/137bpm [717b/km] 5) 1km - 6:07(6:07/km) 124/135bpm [758b/km] 6) 1km - 5:53(5:53/km) 132/138bpm [777b/km] 7) 1km - 5:18(5:18/km) 131/138bpm [694b/km] 8) 1km - 5:24(5:24/km) 134/140bpm [724b/km] 9) 1km - 5:25(5:25/km) 134/139bpm [726b/km] 10) 1km - 5:27(5:27/km) 130/135bpm [709b/km] 11) 1km - 5:35(5:35/km) 135/146bpm [754b/km] 12) 0.07km - 24(5:24/km) 137/138bpm [741b/km] Add a comment	5.1mi, 36:54 Run - Tempo 1) 1km - 5:27(5:27/km) 129/138bpm [703b/km] 630cal 2) 1km - 4:35(4:35/km) 142/147bpm [651b/km] 3) 1km - 4:30(4:30/km) 147/150bpm [662b/km] 4) 1km - 4:15(4:15/km) 150/154bpm [638b/km] 5) 1km - 4:22(4:22/km) 143/153bpm [624b/km] 6) 1km - 4:18(4:18/km) 152/154bpm [654b/km] 7) 1km - 4:04(4:04/km) 155/160bpm [630b/km] 8) 1km - 4:19(4:19/km) 153/161bpm [660b/km] 9) 0.22km - 1:04(4:55/km) 149/150bpm [732b/km] Add a comment	6.3mi, 56:14 Run - General 1) 8.16km - 46:01(5:38/km) 123/134bpm [694b/km] 766cal 2) 1.9km - 10:13(5:23/km) 133/140bpm [716b/km] Add a comment	4.7mi, 1:55:14 Walk - General 1) 1km - 12:33(12:33/km) 85/108bpm [1067b/km] 735cal 2) 1km - 13:39(13:39/km) 88/110bpm [1201b/km] 3) 1km - 14:14(14:14/km) 82/97bpm [1167b/km] 4) 1km - 23:01(23:01/km) 75/110bpm [1726b/km] 5) 1km - 17:13(17:13/km) 84/111bpm [1446b/km] 6) 1km - 14:50(14:50/km) 82/114bpm [1216b/km] 7) 1km - 13:03(13:03/km) 81/119bpm [1057b/km] 8) 0.5km - 6:41(13:16/km) 94/130bpm [1247b/km] Add a comment	7.1mi, 57:36 Run - General 1) 1km - 3:08(3:08/km) 121/134bpm [379b/km] 935cal 2) 1km - 5:07(5:07/km) 130/135bpm [665b/km] 3) 1km - 5:11(5:11/km) 135/138bpm [700b/km] 4) 1km - 5:10(5:10/km) 136/140bpm [703b/km] 5) 1km - 5:02(5:02/km) 135/140bpm [680b/km] 6) 1km - 4:53(4:53/km) 141/145bpm [689b/km] 7) 1km - 4:46(4:46/km) 144/146bpm [686b/km] 8) 1km - 5:03(5:03/km) 143/147bpm [722b/km] 9) 1km - 5:00(5:00/km) 143/146bpm [715b/km] 10) 1km - 4:42(4:42/km) 146/149bpm [686b/km] 11) 1km - 4:50(4:50/km) 146/148bpm [706b/km] 12) 0.96km - 4:44(4:55/km) 146/152bpm [718b/km] Add a comment
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
8.2mi, 1:13:19 Run - General 1) 1km - 5:59(5:59/km) 121/129bpm [724b/km] 1016cal 2) 1km - 5:34(5:34/km) 127/130bpm [707b/km] 3) 1km - 5:28(5:28/km) 125/131bpm [683b/km] 4) 1km - 5:38(5:38/km) 123/131bpm [693b/km] 5) 1km - 5:37(5:37/km) 125/131bpm [702b/km] 6) 1km - 5:36(5:36/km) 122/130bpm [683b/km] 7) 1km - 5:37(5:37/km) 126/130bpm [708b/km] 8) 1km - 5:26(5:26/km) 122/127bpm [663b/km] 9) 1km - 5:31(5:31/km) 127/132bpm [701b/km] 10) 1km - 5:41(5:41/km) 127/132bpm [722b/km] 11) 1km - 5:29(5:29/km) 129/134bpm [707b/km] 12) 1km - 5:21(5:21/km) 129/133bpm [690b/km] 13) 1km - 5:29(5:29/km) 132/144bpm [724b/km] 14) 0.14km - 53(6:12/km) 134/137bpm [831b/km] Add a comment	-	0mi, 1:04:40 Cross - Gym 1) 0km - 1:04:40(0/km) 94/131bpm [INFb/km] 486cal Add a comment 1.7mi, 7:18 Bike - General 1) 1km - 3:00(3:00/km) 110/121bpm [330b/km] 68cal 2) 1km - 2:23(2:23/km) 87/109bpm [207b/km] 3) 0.68km - 1:55(2:50/km) 116/124bpm [329b/km] Add a comment 1.7mi, 7:18 Bike - General 1) 1km - 3:00(3:00/km) 110/121bpm [330b/km] 68cal 2) 1km - 2:23(2:23/km) 87/109bpm [207b/km] 3) 0.68km - 1:55(2:50/km) 116/124bpm [329b/km] Add a comment 9.1mi, 1:11:34 Run - General 1) 10.86km - 53:22(4:55/km) 133/142bpm [653b/km] 1097cal 2) 3.7km - 18:12(4:55/km) 136/141bpm [669b/km] Add a comment	7.5mi, 59:38 Run - General 1) 1km - 5:04(5:04/km) 130/139bpm [659b/km] 886cal 2) 1km - 4:50(4:50/km) 132/138bpm [638b/km] 3) 1km - 5:04(5:04/km) 132/136bpm [669b/km] 4) 1km - 4:56(4:56/km) 133/136bpm [656b/km] 5) 1km - 4:51(4:51/km) 131/135bpm [635b/km] 6) 1km - 4:47(4:47/km) 130/137bpm [622b/km] 7) 1km - 4:55(4:55/km) 130/136bpm [639b/km] 8) 1km - 4:58(4:58/km) 133/136bpm [661b/km] 9) 1km - 4:57(4:57/km) 133/135bpm [658b/km] 10) 1km - 4:58(4:58/km) 132/137bpm [656b/km] 11) 1km - 5:03(5:03/km) 135/140bpm [682b/km] 12) 1km - 4:38(4:38/km) 130/136bpm [602b/km] 13) 0.14km - 37(4:24/km) 133/138bpm [585b/km] Add a comment	0mi, 1:03:27 Cross - Gym 1) 0km - 1:03:27(0/km) 85/111bpm [INFb/km] 374cal Add a comment	7.5mi, 59:18 Run - General 1) 1km - 5:19(5:19/km) 136/141bpm [723b/km] 951cal 2) 1km - 4:57(4:57/km) 137/141bpm [678b/km] 3) 1km - 4:54(4:54/km) 135/138bpm [662b/km] 4) 1km - 4:52(4:52/km) 141/145bpm [686b/km] 5) 1km - 4:49(4:49/km) 141/143bpm [679b/km] 6) 1km - 4:44(4:44/km) 141/145bpm [667b/km] 7) 1km - 4:51(4:51/km) 141/144bpm [684b/km] 8) 1km - 4:50(4:50/km) 141/144bpm [682b/km] 9) 1km - 4:53(4:53/km) 140/142bpm [684b/km] 10) 1km - 4:54(4:54/km) 140/142bpm [686b/km] 11) 1km - 5:02(5:02/km) 140/144bpm [705b/km] 12) 1km - 5:04(5:04/km) 140/142bpm [709b/km] 13) 0.03km - 9(5:33/km) 139/140bpm [772b/km] Add a comment	-

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