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Samarkand
M50

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Races
74
Miles
5142
Miles
136
Miles
13590
WAVA
73.91%
5k
18:25
5M
33:44
10k
38:10
10M
1:06:54
Half
1:28:55
Mara
3:47:30
10M
25:12
20k
35:56
40k
1:12:55
750m
12:24
1500m
23:49

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Recent Training
8th Aug	General	0.2mi	7:13
8th Aug	General	0.2mi	9:09
5th Aug	General	4.4mi	42:06
3rd Aug	General	5mi	40:13
1st Aug	General	4.8mi	39:13

12 Month Benchmarks	Run	Bike
Mile	6:10	3:05
5k	20:42	9:45
5mi	39:00	20:43
10k	48:48	27:44

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Best Times
Best WAVA

Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019
5km	19	18:25 5:56/mi	73.91		19:32 69.20	18:25 73.91	18:33 73.90	19:32 70.68	19:59 69.58	20:16 69.61	26:42 53.23	19:55 71.88	20:24 70.70
5mi	1	33:44 6:45/mi	65.04		33:44 65.04
10km	25	38:10 6:09/mi	72.11	42:22 64.20	41:47 65.45	38:10 72.11	39:02 71.00	39:28 70.77	40:43 69.13	41:42 68.58		42:00 69.20	41:26 70.73
7mi	1	51:52 7:25/mi	61.09					51:52 61.09
12km	2	52:55 7:06/mi	63.79			54:10 61.43		52:55 63.79
10mi	6	1:06:54 6:41/mi	68.33	1:13:18 60.87	1:10:36 63.51	1:08:01 66.29	1:09:23 65.41	1:06:54 68.33
13.1mi	3	1:28:55 6:47/mi	67.11			1:28:55 67.11	1:29:33 67.04
26.2mi	3	3:47:30 8:41/mi	57.55		3:47:30 54.94		4:08:09 50.95					3:50:23 57.55

2019		Result	WAVA	Distance
17 Aug	Gwr Towpath 5k SB	20:24	70.70	5km
5 May	Great Bristol 10k SB	41:26	70.73	10km
28 Apr	Tyntesfield 10	43:48	66.90	10km
13 Apr	Ashton Court parkrun	21:01	68.63	5km
2018		Result	WAVA	Distance
7 Oct	Bournemouth Marathon SB	3:50:23	57.55	26.2mi
15 Jun	GWR Towpath Series - Race 2 - 10km	42:21	68.63	10km
2 Jun	Salisbury parkrun SB	19:55	71.88	5km
28 May	Hogweed trot 10k SB	42:00	69.20	10km
13 May	blueseventy #51Fiver Cotswold Standard Tri	29:01 / 1:12:05 / 45:18	0.00	1500km/40km/10km
28 Jan	Tyntesfield Trust 10km	45:06	64.45	10km
2017		Result	WAVA	Distance
9 Sep	The Vitruvian Triathlon	38:48 / 2:50:14 / 1:51:18	0.00	1.9km/86km/21km
25 Feb	Back to Black 5K SB	26:42	53.23	5km
2016		Result	WAVA	Distance
5 Nov	Ashton Court parkrun SB	20:16	69.61	5km
5 Jun	Bristol Harbourside Triathlon - Olympic	25:34 / 1:13:00 / 48:22	0.00	1500metres/40km/10km
15 May	Great Bristol 10k SB	41:42	68.58	10km
2015		Result	WAVA	Distance
5 Aug	Castle Combe Mega Manic Midweek Duathlon	/ 26:02 /26:03	0.00	0km/10miles/4miles
14 Jun	Bristol Harbourside Triathlon - Sprint	12:24 / 35:56 / 21:54	0.00	750metres/20km/5km
2014		Result	WAVA	Distance
13 Sep	Ashton Court parkrun #170	21:58	63.30	5km
6 Aug	Bath Amphibians duathlon	/ 27:09 /25:10	0.00	0km/10miles/4miles
29 Jun	Bristol Harbourside Triathlon - Olympic	23:49 / 1:12:55 / 45:30	0.00	1500metres/40km/10km
17 Jun	Sri Chiinmoyy SB	19:59	69.58	5km
13 Jun	GWR Towpath series 2/5 SB	40:43	69.14	10km
2013		Result	WAVA	Distance
3 Nov	Over the Hills PB	52:55	63.79	12km
29 Sep	Oldbury 10 PB	1:06:54	68.33	10mi
14 Sep	pru health world tri - open sprint	13:31 / 40:05 / 19:22	0.00	0.75km/22.5km/5km
8 Sep	Great Wishford 10k	42:00	66.50	10km
4 Sep	Castle Combe Mega Manic Midweek Duathlon	/ 25:19 /24:44	0.00	0km/10miles/4miles
7 Aug	Castle Combe Mega Manic Midweek Duathlon	/ 25:12 /24:42	0.00	0km/10miles/4miles
19 Jul	GWR Inter-club Mob Match	40:47	68.48	10km
5 Jul	GWR Towpath series 3/5 SB	39:28	70.77	10km
29 Jun	Ashton Court parkrun #110 SB	19:32	70.68	5km
23 Jun	Bristol Harbourside Triathlon - Sprint	13:13 / 37:13 / 22:18	0.00	750metres/20km/5km
1 Jun	Ashton Court parkrun #106	19:36	70.44	5km
10 May	GWR Towpath series 1/5	39:58	69.88	10km
5 May	Bristol 10K	40:25	69.10	10km
3 Feb	Moorland Multi-Terrain		0.00	10km
13 Jan	Beat the Bore PB	51:52	61.09	7mi
2012		Result	WAVA	Distance
23 Sep	Bath Duathlon	/ /	0.00	0km/40km/10km
31 Aug	GWR Towpath Series 5/5 SB	18:33	73.90	5km
3 Aug	GWR Towpath Series 4/5 SB	39:02	71.00	10km
20 Jul	Towpatch 10K Mob Match	39:03	70.97	10km
15 Jul	Bristol Harbourside Triathlon - Sprint	15:42 / 36:58 / 21:40	0.00	750metres/20km/5km
15 Jun	GWR Towpath Series 2/5	39:26	70.28	10km
9 Jun	South Downs Marathon SB	4:08:09	50.95	26.2mi
20 May	Bristol 10k	39:14	70.64	10km
4 May	GWR Towpath Series 1/5	39:26	70.28	10km
21 Apr	Ashton Court parkrun #51	19:45	69.41	5km
1 Apr	Forest of Dean Trails Half Marathon SB	1:29:33	67.04	13.1mi
19 Feb	Weston Tough Ten SB	1:09:23	65.41	10mi
22 Jan	Moorland Multi-Terrain	44:30	62.28	10km
2011		Result	WAVA	Distance
13 Nov	Over The Hills 12k SB	54:10	61.43	12km
11 Sep	Bristol Half Marathon	1:30:05	66.24	13.1mi
5 Aug	GWR Towpath Series 4/5 PB	38:10	72.11	10km
26 Jul	Bridge Inn 5k PB	18:25	73.91	5km
2 Jul	Ashton Court parkrun #10	18:57	71.83	5km
11 Jun	Ashton Court parkrun #7	18:57	71.83	5km
3 Jun	GWR Towpath Series 2/5	38:48	70.93	10km
28 May	Ashton Court parkrun #6	18:59	71.71	5km
15 May	Bristol 10k	39:00	70.56	10km
30 Apr	Ashton Court parkrun #2	19:13	70.84	5km
9 Apr	Ashton Court parkrun (Pilot #2)	19:18	70.53	5km
27 Mar	Forest of Dean Trails Half Marathon PB	1:28:55	67.11	13.1mi
13 Mar	Salisbury 10 SB	1:08:01	66.29	10mi
13 Feb	Weston Tough Ten	1:11:00	63.51	10mi
2010		Result	WAVA	Distance
7 Nov	Rutland Water Marathon PB	3:47:30	54.94	26.2mi
27 Aug	GWR Towpath Series 5/5 SB	19:32	69.20	5km
27 Jul	Bridge Inn 5k (Summer Series)	19:50	68.15	5km
9 Jul	GWR Towpath Series 3/5 SB	41:47	65.45	10km
20 May	Weston Prom Run 9/9 PB	33:44	65.04	5mi
7 Mar	Salisbury 10 SB	1:10:36	63.51	10mi
14 Feb	Weston Tough Ten	1:13:15	58.67	9.6mi
2009		Result	WAVA	Distance
4 Oct	Olbury Power Station 10 miles SB	1:13:18	60.87	10mi
7 Aug	GWR Towpath Series 4/5 SB	42:22	64.20	10km
5 Jun	GWR Towpath Series 2/5	43:05	63.14	10km
10 May	Bristol 10K	46:20	58.71	10km

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	0.3	0.5	1.4	1.2	0.7	0.5	1.5	0.4	0	0	0	0	6.3
2022	33	33	18	11	26	26	33	14	0	0	0	0	194
2022	83	0	0	0	0	0	0	0	0	0	0	0	83
2021	0	0	0	0	0.4	1.5	2.7	2.6	1.1	0.5	0.3	0.6	9.6
2021	42	31	58	61	28	17	27	51	12	13	13	20	375
2021	197	138	117	449	94	240	194	162	82	192	266	84	2216
2020	0.9	0.1	0	0	0	0	0.5	2	0.8	0	0	0	4.3
2020	6	10	21	42	23	39	11	57	4	0	51	79	343
2020	370	223	178	324	385	242	327	47	397	420	197	93	3203
2019	1.3	0.5	0.1	1.7	2	1.9	0.2	3.7	0.6	0.5	0.5	1.1	14
2019	37	25	13	45	17	7	41	65	82	58	18	38	446
2019	116	78	185	133	58	242	165	270	82	145	151	101	1726
2018	0.8	1.1	0.5	3.6	1.6	0	0.5	0.6	0.3	0.5	0	0.8	10.1
2018	36	36	26	21	33	33	36	64	42	52	25	21	426
2018	25	0	59	249	258	222	330	110	252	43	191	104	1842
2017	2	2	3	1.3	3	2	1.6	2.4	1.6	0.8	1.7	0.5	21.7
2017	6	31	29	32	41	34	44	47	28	22	23	15	351
2017	120	26	88	118	116	96	83	99	85	6	58	0	895
2016	1.7	1.9	0.8	1.8	2.1	2.2	1.1	5.3	1.5	1.3	1.2	2	22.7
2016	52	50	59	33	26	30	38	40	28	48	13	0	417
2016	98	32	7	91	149	25	76	25	49	35	25	34	647
2015	0	0	0.9	2.8	3	3	3.6	1.3	0.8	0	2.4	2.2	20
2015	0	18	5	25	17	3	14	4	20	37	32	33	207
2015	36	10	49	168	105	117	89	98	60	56	10	57	855
2014	0.5	1	1	2.4	1.9	2.2	0	0	0	0	0	0	9
2014	52	15	2	0	26	44	24	49	29	14	7	0	262
2014	42	41	61	66	177	74	54	120	58	38	59	27	818
2013	0	2.4	0	1	1.1	1.9	1.1	0	1.5	0	0.4	0	9.3
2013	27	9	15	9	33	31	48	45	38	26	40	63	383
2013	29	44	10	42	29	12	75	55	35	23	13	20	387
2012	0	0	0	0	0	1.4	1.5	0.7	0	0	0	0	3.6
2012	28	27	62	69	60	42	19	30	29	38	24	10	438
2012	46	22	37	18	34	10	82	15	21	5	0	39	328
2011	0	0	0	0	0	0.6	1.4	0	0	0	0	0	2
2011	40	50	45	61	53	61	54	28	44	39	25	34	534
2011	0	0	0	0	16	20	27	20	30	32	58	9	213
2010	0.4	0.3	0.8	0	0	0	0	0.7	0	0	0	0	2.1
2010	12	36	30	35	26	39	38	31	59	91	48	21	466
2010	44	5	10	11	7	0	0	28	0	13	0	0	117
2009	0	0	0	0	0	0	0.3	0.6	0	0	0	0	0.9
2009	0	0	0	37	14	46	25	45	43	43	24	21	298
2009	0	0	0	0	20	74	36	74	15	0	18	25	262

Mon 18th Jul Jul 18	Tue 19th Jul Jul 19	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	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
4.4mi, 55:25 Run - General Split Summary === 1) 1km - 6:15(6:15/km) 110/135bpm [687b/km] 53cal 9.61/11.02kmph 2) 1km - 8:41(8:41/km) 131/153bpm [1138b/km] 104cal 6.9/11.56kmph 3) 1km - 9:04(9:04/km) 111/137bpm [1007b/km] 66cal 6.61/16.26kmph 4) 1km - 8:06(8:06/km) 123/142bpm [996b/km] 76cal 7.41/13.91kmph 5) 1km - 7:14(7:14/km) 111/131bpm [802b/km] 47cal 8.3/11.69kmph 6) 1km - 9:13(9:13/km) 115/143bpm [1059b/km] 68cal 6.51/14.38kmph 7) 1km - 6:34(6:34/km) 119/133bpm [781b/km] 51cal 9.14/11.86kmph 8) 0.06km - 19(5:42/km) 135/136bpm [769b/km] 3cal 10.53/9.64kmph Add a comment	9.4mi, 1:41:37 Run - General Split Summary === 1) 1km - 5:39(5:39/km) 107/118bpm [605b/km] 46cal 10.62/11.86kmph 2) 1km - 5:29(5:29/km) 126/132bpm [690b/km] 58cal 10.95/11.92kmph 3) 1km - 6:20(6:20/km) 107/131bpm [677b/km] 48cal 9.48/11.22kmph 4) 1km - 5:46(5:46/km) 121/134bpm [698b/km] 54cal 10.4/11.29kmph 5) 1km - 7:47(7:47/km) 127/135bpm [989b/km] 81cal 7.7/10.81kmph 6) 1km - 6:45(6:45/km) 126/142bpm [850b/km] 63cal 8.89/11.12kmph 7) 1km - 5:52(5:52/km) 137/143bpm [804b/km] 72cal 10.23/12.06kmph 8) 1km - 8:46(8:46/km) 132/145bpm [1156b/km] 95cal 6.85/10.92kmph 9) 1km - 8:04(8:04/km) 126/138bpm [1017b/km] 70cal 7.43/10.58kmph 10) 1km - 7:30(7:30/km) 126/141bpm [946b/km] 64cal 8/11.69kmph 11) 1km - 7:05(7:05/km) 125/152bpm [886b/km] 61cal 8.47/12.12kmph 12) 1km - 6:48(6:48/km) 134/145bpm [911b/km] 67cal 8.83/11.86kmph 13) 1km - 7:22(7:22/km) 133/140bpm [981b/km] 67cal 8.14/13.4kmph 14) 1km - 6:34(6:34/km) 103/140bpm [677b/km] 30cal 9.13/12.6kmph 15) 1km - 5:30(5:30/km) 145/154bpm [798b/km] 76cal 10.9/11.66kmph 16) 0.06km - 20(5:26/km) 155/161bpm [843b/km] 5cal 11.04/11.32kmph Add a comment 0.2mi, 10:33 Swim - General Split Summary === 1) 0.36km - 10:33(29:23/km) 84cal 28/48rpm 2.04/11.08kmph Add a comment	-	-	0.3mi, 8:47 Swim - General Split Summary === 1) 0.5km - 8:47(17:34/km) 120cal 30/rpm 3.42/4.08kmph Add a comment	-	0mi, 1:00:00 Cross - Weights 500m row warm up then: Pull ups and dips. 40 off because I'm really fat Leg curls and straightens. Curls, 65kg. Straightens 67.5kg Adductors and abductors. 95kg. / 100kg. Leaving legs splayed at pos 5 for 1 min after adductors. Crunches. 77.5kg. Seat right down is better Chest press. 32.5kg. (Didn't too - tennis muscle tweak) Seated row 47.5kg 60 toe rises (2 reps) Back extension. 105kg. Moved back pivot higher - much better. Pectoral fly. 60 kg Rear deltoid 52.5. Pulldown 42.5kg - didn't do Seated leg press 107.5kg. (position 7 - fully on show) 3x10 of each. 2 min plank Clamshells to failure Reverse lunges x20 each side 2km jog warmdown. Add a comment 3.4mi, 31:33 Run - General Split Summary === 1) 1km - 6:15(6:15/km) 138/160bpm [862b/km] 84cal 9.6/11.19kmph 2) 1km - 5:21(5:21/km) 143/152bpm [765b/km] 76cal 11.21/11.72kmph 3) 1km - 5:55(5:55/km) 142/162bpm [840b/km] 78cal 10.14/12.66kmph 4) 1km - 5:34(5:34/km) 151/159bpm [840b/km] 83cal 10.79/11.99kmph 5) 1km - 5:41(5:41/km) 143/156bpm [813b/km] 72cal 10.56/11.92kmph 6) 0.49km - 2:47(5:39/km) 135/141bpm [764b/km] 29cal 10.61/11.99kmph Add a comment
Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2	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
4.8mi, 39:13 Run - General Split Summary === 1) 1km - 5:20(5:20/km) 125/133bpm [666b/km] 60cal 11.27/12.66kmph 2) 1km - 4:58(4:58/km) 152/166bpm [754b/km] 72cal 12.09/12.5kmph 3) 1km - 4:42(4:42/km) 163/167bpm [767b/km] 75cal 12.75/13.64kmph 4) 1km - 4:37(4:37/km) 164/169bpm [756b/km] 74cal 13.02/14.04kmph 5) 1km - 4:41(4:41/km) 164/169bpm [769b/km] 75cal 12.79/13.91kmph 6) 1km - 4:42(4:42/km) 168/174bpm [790b/km] 77cal 12.75/13.47kmph 7) 1km - 4:53(4:53/km) 166/172bpm [810b/km] 78cal 12.3/13kmph 8) 0.69km - 5:20(7:43/km) 158/163bpm [1218b/km] 81cal 7.78/12.56kmph Add a comment	-	5mi, 40:13 Run - General Split Summary === 1) 1km - 5:16(5:16/km) 118/131bpm [621b/km] 47cal 11.39/12.33kmph 2) 1km - 5:02(5:02/km) 133/138bpm [670b/km] 60cal 11.91/12.02kmph 3) 1km - 5:11(5:11/km) 135/139bpm [699b/km] 62cal 11.59/12.36kmph 4) 1km - 5:11(5:11/km) 136/139bpm [705b/km] 61cal 11.57/11.92kmph 5) 1km - 5:01(5:01/km) 134/141bpm [673b/km] 54cal 11.95/13.3kmph 6) 1km - 4:50(4:50/km) 140/144bpm [677b/km] 59cal 12.41/12.83kmph 7) 1km - 4:48(4:48/km) 143/146bpm [687b/km] 61cal 12.5/13.44kmph 8) 1km - 4:52(4:52/km) 143/148bpm [695b/km] 60cal 12.34/14.11kmph 9) 0.01km - 2(2:52/km) 148/148bpm [425b/km] 20.88/14.08kmph Add a comment	-	4.4mi, 42:06 Run - General Split Summary === 1) 1km - 6:51(6:51/km) 113/123bpm [773b/km] 62cal 8.77/10.61kmph 2) 1km - 6:17(6:17/km) 124/130bpm [780b/km] 65cal 9.54/10.18kmph 3) 1km - 5:45(5:45/km) 122/128bpm [702b/km] 52cal 10.43/11.99kmph 4) 1km - 6:33(6:33/km) 111/128bpm [728b/km] 45cal 9.15/12.43kmph 5) 1km - 5:16(5:16/km) 118/132bpm [622b/km] 42cal 11.39/13.98kmph 6) 1km - 5:15(5:15/km) 127/131bpm [667b/km] 51cal 11.42/12.23kmph 7) 1km - 5:19(5:19/km) 127/147bpm [675b/km] 51cal 11.29/19.41kmph 8) 0.13km - 49(6:14/km) 128/131bpm [798b/km] 7cal 9.62/10.41kmph Add a comment	-	-
Mon 8th Aug Aug 8	Tue 9th Aug Aug 9	Wed 10th Aug Aug 10	Thu 11th Aug Aug 11	Fri 12th Aug Aug 12	Sat 13th Aug Aug 13	Sun 14th Aug Aug 14
0.2mi, 7:13 Swim - General Split Summary === 1) 0.37km - 7:13(19:31/km) 83cal 31/36rpm 3.07/6.53kmph Add a comment 0.2mi, 9:09 Swim - General Split Summary === 1) 0.24km - 9:09(38:41/km) 53cal 32/35rpm 1.55/5.99kmph Add a comment	-	-	-	-	-	-

Samarkand M50

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Samarkand
M50