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Recent Training
11th Dec	Strength	0mi	35:00
10th Dec	Mountain Biking	2.4mi	18:12
10th Dec	Mountain Biking	11.5mi	1:23:36
9th Dec	Strength	0mi	45:00
9th Dec	Elliptical	0.5mi	1:10:28

12 Month Benchmarks	Run	Bike
Mile	7:42	2:25
5k	25:10	8:51
5mi	41:51	15:58
10k	52:26	20:56
10mi	1:27:56	34:35
Half	1:55:56	46:14

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	PB	WB
5km	10				22:37 64.59	22:50 64.49	22:58 64.64	24:19 61.55	23:46 63.49	22:37 7:17/mi	64.64
10km	10	55:43 52.01	51:40 56.55	50:16 55.46	47:09 63.01	47:25 63.19				47:09 7:35/mi	63.19
8mi	1			1:17:20 50.20						1:17:20 9:40/mi	50.20
13mi	1						2:17:00 48.33			2:17:00 10:32/mi	48.33
13.1mi	7			2:02:03 52.78	1:57:58 55.08	1:47:57 60.72		1:58:30 56.82		1:47:57 8:14/mi	60.72
26.2mi	2				3:58:51 57.54	4:07:37 55.50				3:58:51 9:07/mi	57.54

2014		Result	WAVA	Distance
13 Apr	Jakarta 5K Series STB/ACS SB	23:46	63.49	5km
2013		Result	WAVA	Distance
24 Nov	Standard Charter Half Marathon SB	1:58:30	56.82	13.1mi
27 Oct	Jakarta half Marathon	2:02:16	55.07	13.1mi
15 Jun	Bali Half Marathon	2:01:17	55.01	13.1mi
3 Feb	ISCI Jakarta SB	24:19	61.55	5km
2012		Result	WAVA	Distance
4 Nov	Jakarta Half Marathon PB	2:17:00	48.33	13mi
1 Apr	Maserati 5K Roadrace	23:33	63.04	5km
18 Mar	ICIS Jakarta SB	22:58	64.64	5km
12 Feb	BIS 5K race	23:28	63.26	5km
2011		Result	WAVA	Distance
13 Nov	Jakarta International School 5K	23:42	62.64	5km
4 Jun	Frimley Lodge parkrun SB	22:50	64.49	5km
1 Jun	Yateley 10K Series - Race 1 SB	47:25	63.19	10km
14 May	Frimley Lodge parkrun	22:54	64.31	5km
17 Apr	London Marathon SB	4:07:37	55.50	26.2mi
6 Mar	Bath Half PB	1:47:57	60.72	13.1mi
13 Feb	Wokingham Half Marathon	1:48:19	60.51	13.1mi
2010		Result	WAVA	Distance
27 Nov	Hellrunner: Hell Down South	1:38:00	50.55	10mi
17 Oct	Abingdon Marathon PB	3:58:51	57.54	26.2mi
4 Sep	Frimley Lodge parkrun PB	22:37	64.59	5km
4 Aug	Yateley 10K series - Race 3 PB	47:09	63.01	10km
2 Jun	Yateley 10k Series - Race 1	48:20	61.47	10km
1 May	Frimley Lodge parkrun	23:19	62.65	5km
11 Apr	Frimley Park 10k	49:08	60.47	10km
21 Feb	Wokingham Half Marathon SB	1:57:58	55.08	13.1mi
2009		Result	WAVA	Distance
5 Dec	Grim Challenge PB	1:17:20	50.20	8mi
27 Sep	Windsor Half Marathon SB	2:02:03	52.78	13.1mi
13 Sep	Alice Holt Forest 10K SB	50:16	58.61	10km
1 Jul	Yateley 10K Series - Race 2	53:07	55.46	10km
3 Jun	Yateley 10K series - Race 1	53:42	54.86	10km
2008		Result	WAVA	Distance
14 Sep	Alice Holt Forest 10K SB	51:40	56.55	10km
6 Aug	Yateley 10K Series - Race 3	55:29	52.66	10km
2007		Result	WAVA	Distance
9 Sep	Alice Holt Forest 10K SB	55:43	52.01	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
2023	0	0	2.7	0	0	7.1	0	0.8	0	1.4	6.2	1.3	19.6
2023	79	99	72	60	62	88	68	41	73	78	19	4	743
2023	23	32	48	135	379	25	42	23	43	59	26	14	849
2022	3.4	1.3	3.1	3.5	0.9	5.3	5.5	6.7	2.9	2.5	0.6	3.5	39.2
2022	61	25	50	69	27	78	51	64	69	75	75	59	705
2022	48	19	25	37	11	6	114	14	31	13	11	21	351
2021	0	0	0	0	0	2.2	6.1	6.4	3.2	0	3.9	6.3	28
2021	68	67	76	69	63	65	44	48	55	60	72	70	756
2021	27	25	0	70	83	39	45	30	23	33	24	28	427
2020	1.2	4.3	3.4	0	0.3	0	5.9	1.4	3	0	0	0	19.5
2020	40	18	73	84	71	75	68	71	63	75	51	53	741
2020	30	26	96	193	151	89	89	106	35	49	73	53	991
2019	6.5	5.9	7	4.5	6.3	8.5	9.1	11.6	10.4	1.9	5.3	0	76.9
2019	59	16	24	36	25	8	41	46	55	25	36	62	433
2019	32	89	142	12	59	37	45	10	0	12	7	46	492
2018	3.9	3.1	3.6	3.7	3.2	3.4	0.8	4.5	6.3	3	4.4	1.7	41.4
2018	64	58	63	62	35	38	19	43	44	30	35	23	513
2018	0	41	21	72	226	240	256	172	110	0	0	16	1153
2017	2.6	1.8	8.1	4	6.1	4	0.9	0.8	3.8	0	0	0	32.2
2017	60	16	14	75	63	55	58	63	48	48	30	20	549
2017	13	0	94	41	62	48	45	93	57	0	0	32	484
2016	0	0	0	0	0	6.1	2.8	3	4.8	0	0	0	16.7
2016	64	58	36	19	52	61	60	64	34	59	39	28	575
2016	48	45	41	191	122	0	146	181	20	0	0	0	795
2015	8.5	1.4	2.7	4.7	6.6	0	0	0	0	0	0	0	23.9
2015	41	30	22	33	20	44	56	16	7	76	57	66	469
2015	81	49	65	67	22	7	28	71	10	109	42	0	552
2014	2.8	0.6	2.1	3.7	2.7	2.6	3.8	4.7	3.6	3.1	0.8	4.2	34.6
2014	18	14	64	59	74	107	68	78	78	94	67	66	787
2014	0	19	0	19	0	29	47	29	0	16	0	34	191
2013	3.6	2.6	1.9	0.4	3.1	3.1	2.6	1.9	2.2	2	1.9	0.6	25.9
2013	78	61	46	73	66	70	54	68	96	83	76	51	822
2013	10	0	16	0	0	0	0	0	16	25	35	30	131
2012	3	2	0.8	0.6	3.1	0.8	3.6	0	2.8	2.2	0.5	0.8	20.1
2012	69	86	77	37	43	59	64	22	65	62	17	34	634
2011	0	0	0	0	0	2.1	3.9	3.5	2.2	1.6	2.2	1.4	16.7
2011	101	117	119	80	75	57	33	39	45	48	57	46	817
2010	76	58	28	81	95	109	123	116	137	84	83	59	1049
2009	0	0	0	0	0	0	0	29	59	70	65	69	292

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	Mon 20th Nov Nov 20
0mi, 45:00 Cross - Strength Add a comment	0.3mi, 48:57 Cross - Elliptical Split Summary === 1) 0.42km - 48:57(1:56:37/km) 91/115bpm [10612b/km] 247cal Add a comment	0mi, 25:00 Cross - Yoga Add a comment	0mi, 40:00 Cross - Strength Add a comment	0.3mi, 50:18 Cross - Elliptical Split Summary === 1) 0.47km - 50:18(1:47:46/km) 100/116bpm [10777b/km] 296cal Add a comment	0mi, 40:00 Cross - Strength Add a comment	0.6mi, 55:20 Cross - Elliptical Split Summary === 1) 0.97km - 55:20(56:51/km) 96/121bpm [5458b/km] 287cal Add a comment
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	Mon 27th Nov Nov 27
0mi, 47:00 Cross - Strength Add a comment	4.9mi, 42:45 Run - Intervals Split Summary === 1) 1km - 6:37(6:37/km) 125/146bpm [827b/km] 74cal 2) 1km - 6:54(6:54/km) 135/145bpm [932b/km] 78cal 3) 1km - 5:16(5:16/km) 123/144bpm [647b/km] 52cal 4) 1km - 4:37(4:37/km) 130/148bpm [601b/km] 66cal 5) 1km - 4:36(4:36/km) 131/149bpm [602b/km] 63cal 6) 1km - 4:35(4:35/km) 137/156bpm [627b/km] 62cal 7) 1km - 4:38(4:38/km) 131/148bpm [607b/km] 62cal 8) 0.82km - 5:32(6:44/km) 130/144bpm [876b/km] 65cal Add a comment 0mi, 30:00 Cross - Yoga Add a comment	1.2mi, 48:33 Swim - Pool Split Summary === 1) 1.9km - 48:33(25:33/km) 113/137bpm [2887b/km] 392cal 25/rpm Add a comment	0mi, 37:00 Cross - Strength Add a comment	-	-	-
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	Mon 4th Dec Dec 4
4.1mi, 41:41 Run - General Split Summary === 1) 1km - 6:31(6:31/km) 127/142bpm [828b/km] 66cal 2) 1km - 6:12(6:12/km) 141/150bpm [873b/km] 79cal 3) 1km - 6:19(6:19/km) 150/160bpm [948b/km] 78cal 4) 1km - 5:59(5:59/km) 130/144bpm [778b/km] 69cal 5) 1km - 6:05(6:05/km) 131/137bpm [796b/km] 67cal 6) 1km - 7:04(7:04/km) 137/144bpm [969b/km] 82cal 7) 0.58km - 3:31(6:03/km) 140/142bpm [848b/km] 43cal Add a comment	0mi, 35:00 Cross - Strength Add a comment 0mi, 25:00 Cross - Yoga Add a comment	-	-	-	-	0mi, 50:00 Cross - Elliptical Add a comment 0mi, 35:00 Cross - Strength Add a comment
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	Mon 11th Dec Dec 11
0.2mi, 55:17 Cross - Elliptical Split Summary === 1) 0.34km - 55:17(2:42:44/km) 85/108bpm [13832b/km] 229cal Add a comment	4.1mi, 41:28 Run - General Split Summary === 1) 1km - 6:16(6:16/km) 118/135bpm [740b/km] 75cal 2) 1km - 6:24(6:24/km) 134/139bpm [857b/km] 76cal 3) 1km - 6:19(6:19/km) 139/145bpm [877b/km] 79cal 4) 1km - 6:04(6:04/km) 139/151bpm [844b/km] 70cal 5) 1km - 6:02(6:02/km) 141/147bpm [851b/km] 70cal 6) 1km - 6:43(6:43/km) 139/146bpm [934b/km] 80cal 7) 0.61km - 3:40(6:03/km) 143/148bpm [865b/km] 48cal Add a comment 0mi, 25:00 Cross - Yoga Add a comment	0mi, 35:00 Cross - Strength Add a comment 1.3mi, 49:43 Swim - Pool Split Summary === 1) 2.15km - 49:43(23:07/km) 113/145bpm [2613b/km] 439cal 25/rpm Add a comment	-	0mi, 45:00 Cross - Strength Add a comment 0.5mi, 1:10:28 Cross - Elliptical Split Summary === 1) 0.83km - 1:10:28(1:25:13/km) 97/109bpm [8267b/km] 361cal Add a comment	2.4mi, 18:12 Bike - Mountain Biking Split Summary === 1) 3.78km - 18:12(4:49/km) 102/123bpm [491b/km] 128cal Add a comment 11.5mi, 1:23:36 Bike - Mountain Biking Split Summary === 1) 5km - 20:35(4:07/km) 87/107bpm [358b/km] 96cal 2) 5km - 24:13(4:51/km) 100/117bpm [484b/km] 141cal 3) 5km - 22:44(4:33/km) 102/123bpm [464b/km] 124cal 4) 3.45km - 16:03(4:39/km) 110/119bpm [511b/km] 105cal Add a comment	0mi, 35:00 Cross - Strength Add a comment

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Read Everyone!

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

dday M60

Member of the Month?

Read Everyone!

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

dday
M60