crocodile ferry

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Recent Training
16th Apr	General	6mi	59:18
15th Apr	General	1.4mi	18:45
11th Apr	General	3.5mi	38:04
9th Apr	General	5.7mi	56:43
8th Apr	General	3.9mi	39:20

12 Month Benchmarks	Run	Bike
Mile	7:50	3:03
5k	25:12	13:13
5mi	43:27	22:49
10k	54:37	29:17
10mi	1:28:36	50:31
Half	1:57:36	1:05:57

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2009	2010	2016	2017	2018	2019	PB	WB
5km	1						24:06 64.74	24:06 7:45/mi	64.74
5mi	3			42:01 59.58		40:34 62.81	41:44 61.60	40:34 8:07/mi	62.81
10km	3	46:29 63.38		55:04 56.33	48:38 64.92			46:29 7:29/mi	64.92
10mi	3				1:26:23 59.95	1:25:29 61.14	1:24:40 62.30	1:24:40 8:28/mi	62.30
13.1mi	8	1:47:17 60.04	1:43:42 62.12	1:57:22 58.42	1:45:31 65.58	1:49:29 63.21	1:57:09 59.62	1:43:42 7:55/mi	65.58
26.2mi	3				4:10:13 57.45	4:16:38 56.54	4:11:24 58.26	4:10:13 9:33/mi	58.26

2019		Result	WAVA	Distance
24 Nov	Hatfield 5 SB	41:44	61.60	5mi
29 Sep	Berlin Marathon SB	4:11:24	58.26	26.2mi
9 Jun	St Albans Half Marathon SB	1:57:09	59.62	13.1mi
11 May	Ellenbrook Fields parkrun PB	24:06	64.74	5km
7 Apr	Sandy 10 PB	1:24:40	62.30	10mi
2018		Result	WAVA	Distance
25 Nov	Hatfield 5 PB	40:34	62.81	5mi
23 Sep	Baxters Loch Ness Marathon SB	4:16:38	56.54	26.2mi
4 Mar	The Big Half SB	1:49:29	63.21	13.1mi
21 Jan	Fred Hughes 10 SB	1:25:29	61.14	10mi
2017		Result	WAVA	Distance
19 Nov	St Neots Riverside Half Marathon SB	1:45:31	65.58	13.1mi
8 Oct	Herts 10km SB	48:38	64.92	10km
1 May	Milton Keynes Marathon PB	4:10:13	57.45	26.2mi
12 Mar	Adidas Silverstone half marathon	1:53:09	60.59	13.1mi
22 Jan	Fred Hughes 10 SB	1:26:23	59.95	10mi
2016		Result	WAVA	Distance
11 Dec	Festive 5 SB	42:01	59.58	5mi
20 Nov	St Neots Riverside Half Marathon	1:58:28	57.87	13.1mi
9 Oct	Oxford Half Marathon SB	1:57:22	58.42	13.1mi
6 Aug	Queen Elizabeth Olympic Park 10km SB	55:04	56.33	10km
2010		Result	WAVA	Distance
18 Apr	Chris Hoy Edinburgh Half Marathon PB	1:43:42	62.12	13.1mi
2009		Result	WAVA	Distance
1 Nov	Strathaven Run With the Wind 10K PB	46:29	63.38	10km
18 Oct	Aviemore Half Marathon SB	1:47:17	60.04	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
2024	78	108	126	47	0	0	0	0	0	0	0	0	359
2023	0	0	0	0	1	2	0	0	0	0	0	0	3
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	54	81	74	94	80	71	118	101	84	45	86	112	1000
2023	0	0	0	9	82	89	41	28	12	0	8	0	270
2022	1.3	0	0	1.6	0.6	1	2.2	4.5	0	0	0	0	11.2
2022	72	33	54	66	14	52	66	52	40	63	31	9	553
2021	0	0	0	0	0	0	7	5	0	0	0	0	12
2021	0	0	0	0	0	0	5.5	1.4	0.5	0.9	0	0.7	9
2021	125	100	120	164	189	152	151	103	120	141	101	58	1523
2021	0	0	0	0	0	8	0	0	0	0	0	0	8
2020	45	79	60	65	70	124	200	192	104	245	103	141	1429
2019	103	102	113	100	119	115	146	142	92	44	53	31	1160
2018	103	141	70	56	86	85	113	131	118	68	69	45	1084
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	79	82	136	84	92	100	128	122	139	86	64	90	1200
2016	7	29	39	32	36	46	51	36	36	52	56	44	463
2016	0	35	48	35	133	94	65	19	0	0	0	0	430
2015	0	0	0	0	9	0	0	0	0	0	0	0	9
2015	1.9	1.2	0.5	1.9	2.3	1.2	0.7	0	0	0	0	0	9.7
2015	101	122	92	53	68	64	30	0	0	0	0	12	542
2015	0	0	5	62	169	216	71	54	0	145	126	0	849
2014	0	0	0.6	0.8	0	0	1.4	3.2	0	0	0	0	6
2014	116	137	161	86	65	60	67	66	35	64	78	83	1019
2014	0	0	0	0	22	63	49	108	5	0	0	0	246
2013	0	1.1	1	0	4	0.3	1	2.9	0.9	0.3	0	1	12.4
2013	69	80	86	108	69	75	100	80	60	67	86	109	990
2013	80	63	10	0	104	27	79	0	10	11	10	0	394
2012	3.5	1.5	0.3	2.1	1.3	0.9	1.7	1.2	0.7	0	0	0	13.2
2012	100	76	101	140	76	84	105	54	0	0	0	0	736
2012	0	18	24	11	46	31	42	55	29	0	0	0	255
2011	0	0	0	0	0	0	0	0	0	0	0.3	1.5	1.8
2011	61	70	70	66	86	37	77	61	56	17	67	25	693
2011	0	0	0	0	0	0	0	0	0	0	15	18	33
2010	80	116	115	120	118	98	100	160	141	100	62	8	1218

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
0.9mi, 22:54 Run - General 1) 0.94mi - 22:54(24:14/mi) 141/157bpm [3417b/mi] 256cal 2.48/6.14mph Add a comment 3.1mi, 27:40 Run - General 1) 1mi - 8:36(8:36/mi) 140/149bpm [1205b/mi] 94cal 6.97/8.04mph 2) 1mi - 9:05(9:05/mi) 148/156bpm [1345b/mi] 107cal 6.6/7.03mph 3) 1mi - 9:03(9:03/mi) 149/160bpm [1348b/mi] 105cal 6.63/7.2mph 4) 0.11mi - 56(8:36/mi) 159/160bpm [1368b/mi] 11cal 6.97/8.6mph Add a comment	14.3mi, 2:26:00 Run - General 1) 1mi - 10:25(10:25/mi) 127/134bpm [1324b/mi] 90cal 5.76/6.8mph 2) 1mi - 10:12(10:12/mi) 134/139bpm [1366b/mi] 94cal 5.88/6.37mph 3) 1mi - 10:02(10:02/mi) 137/147bpm [1375b/mi] 93cal 5.98/7.06mph 4) 1mi - 9:32(9:32/mi) 139/146bpm [1324b/mi] 88cal 6.3/6.57mph 5) 1mi - 9:57(9:57/mi) 139/143bpm [1384b/mi] 88cal 6.03/6.43mph 6) 1mi - 10:19(10:19/mi) 139/147bpm [1433b/mi] 85cal 5.82/6.76mph 7) 1mi - 9:37(9:37/mi) 133/139bpm [1279b/mi] 60cal 6.24/6.49mph 8) 1mi - 10:42(10:42/mi) 130/152bpm [1390b/mi] 53cal 5.61/6.01mph 9) 1mi - 10:29(10:29/mi) 135/140bpm [1416b/mi] 68cal 5.72/6.18mph 10) 1mi - 10:20(10:20/mi) 135/141bpm [1394b/mi] 68cal 5.81/6.41mph 11) 1mi - 10:20(10:20/mi) 133/141bpm [1374b/mi] 58cal 5.81/6.18mph 12) 1mi - 10:17(10:17/mi) 136/143bpm [1398b/mi] 66cal 5.84/6.18mph 13) 1mi - 11:08(11:08/mi) 135/143bpm [1503b/mi] 62cal 5.39/6.26mph 14) 1mi - 10:00(10:00/mi) 132/137bpm [1320b/mi] 42cal 6/6.28mph 15) 0.25mi - 2:41(10:57/mi) 121/137bpm [1324b/mi] 7cal 5.48/6.24mph Add a comment	3.8mi, 43:55 Run - General 1) 1mi - 11:55(11:55/mi) 122/132bpm [1454b/mi] 99cal 5.03/6.39mph 2) 1mi - 11:37(11:37/mi) 124/134bpm [1441b/mi] 92cal 5.16/6.1mph 3) 1mi - 11:52(11:52/mi) 125/141bpm [1483b/mi] 90cal 5.06/6.24mph 4) 0.76mi - 8:30(11:07/mi) 129/140bpm [1435b/mi] 66cal 5.39/6.51mph Add a comment	-	4mi, 46:11 Run - General 1) 1mi - 10:54(10:54/mi) 109/115bpm [1188b/mi] 73cal 5.51/6.26mph 2) 1mi - 12:49(12:49/mi) 113/121bpm [1448b/mi] 83cal 4.68/6.1mph 3) 1mi - 11:00(11:00/mi) 120/125bpm [1319b/mi] 79cal 5.46/5.93mph 4) 1mi - 11:07(11:07/mi) 127/129bpm [1413b/mi] 89cal 5.39/6.8mph 5) 0.04mi - 22(10:08/mi) 129/129bpm [1306b/mi] 3cal 5.93/5.85mph Add a comment	4mi, 41:53 Run - General 1) 1mi - 10:03(10:03/mi) 107/115bpm [1076b/mi] 67cal 5.97/6.74mph 2) 1mi - 10:30(10:30/mi) 118/122bpm [1240b/mi] 78cal 5.71/6.1mph 3) 1mi - 10:30(10:30/mi) 125/129bpm [1312b/mi] 85cal 5.72/6.03mph 4) 1mi - 10:32(10:32/mi) 129/129bpm [1359b/mi] 89cal 5.7/5.91mph 5) 0.03mi - 18(9:33/mi) 129/129bpm [1233b/mi] 2cal 6.28/5.97mph Add a comment 0.2mi, 2:09 Run - General 1) 0.18mi - 2:09(11:51/mi) 93/110bpm [1103b/mi] 13cal 5.06/6.57mph Add a comment	-
Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
-	-	-	-	16mi, 3:00:37 Run - General 1) 1mi - 11:07(11:07/mi) 121/131bpm [1346b/mi] 94cal 5.39/6.62mph 2) 1mi - 12:11(12:11/mi) 127/134bpm [1548b/mi] 104cal 4.92/5.61mph 3) 1mi - 11:54(11:54/mi) 128/134bpm [1523b/mi] 96cal 5.04/5.45mph 4) 1mi - 11:45(11:45/mi) 127/138bpm [1491b/mi] 85cal 5.11/6.32mph 5) 1mi - 11:05(11:05/mi) 127/131bpm [1407b/mi] 75cal 5.42/5.99mph 6) 1mi - 11:02(11:02/mi) 127/133bpm [1400b/mi] 70cal 5.44/5.87mph 7) 1mi - 11:48(11:48/mi) 128/143bpm [1510b/mi] 75cal 5.09/5.89mph 8) 1mi - 10:59(10:59/mi) 126/133bpm [1384b/mi] 61cal 5.46/5.85mph 9) 1mi - 10:50(10:50/mi) 128/134bpm [1387b/mi] 65cal 5.53/5.95mph 10) 1mi - 11:24(11:24/mi) 127/135bpm [1448b/mi] 65cal 5.26/6.28mph 11) 1mi - 10:53(10:53/mi) 129/135bpm [1404b/mi] 66cal 5.51/6.07mph 12) 1mi - 11:08(11:08/mi) 127/133bpm [1414b/mi] 59cal 5.39/6.18mph 13) 1mi - 11:29(11:29/mi) 128/135bpm [1469b/mi] 61cal 5.23/5.91mph 14) 1mi - 10:56(10:56/mi) 125/129bpm [1367b/mi] 50cal 5.49/6.55mph 15) 1mi - 11:06(11:06/mi) 123/127bpm [1365b/mi] 45cal 5.4/6.03mph 16) 1mi - 10:48(10:48/mi) 130/140bpm [1405b/mi] 68cal 5.55/5.97mph 17) 0.01mi - 11(13:16/mi) 134/135bpm [1779b/mi] 1cal 4.52/5.28mph Add a comment	4.9mi, 50:07 Run - General 1) 1mi - 10:12(10:12/mi) 106/112bpm [1082b/mi] 64cal 5.88/6.68mph 2) 1mi - 10:28(10:28/mi) 115/119bpm [1204b/mi] 73cal 5.73/6.28mph 3) 1mi - 10:56(10:56/mi) 123/126bpm [1344b/mi] 83cal 5.49/5.95mph 4) 1mi - 10:25(10:25/mi) 126/126bpm [1312b/mi] 80cal 5.76/7.03mph 5) 0.86mi - 8:05(9:23/mi) 126/126bpm [1182b/mi] 58cal 6.4/6.99mph Add a comment	2.4mi, 29:10 Run - General 1) 1mi - 10:33(10:33/mi) 106/112bpm [1118b/mi] 65cal 5.69/6.82mph 2) 1mi - 12:10(12:10/mi) 109/115bpm [1326b/mi] 73cal 4.93/6.1mph 3) 0.37mi - 6:28(17:16/mi) 78/106bpm [1347b/mi] 14cal 3.48/3.63mph Add a comment
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
3.2mi, 29:48 Run - General 1) 1mi - 9:32(9:32/mi) 119/127bpm [1135b/mi] 79cal 6.29/6.68mph 2) 1mi - 9:19(9:19/mi) 130/133bpm [1212b/mi] 86cal 6.44/6.89mph 3) 1mi - 9:13(9:13/mi) 136/139bpm [1254b/mi] 91cal 6.51/6.74mph 4) 0.16mi - 1:43(10:54/mi) 126/140bpm [1373b/mi] 13cal 5.51/7.03mph Add a comment	-	3.9mi, 39:20 Run - General 1) 1mi - 10:25(10:25/mi) 133/142bpm [1386b/mi] 106cal 5.76/7.2mph 2) 1mi - 10:08(10:08/mi) 139/162bpm [1408b/mi] 105cal 5.93/6.8mph 3) 1mi - 9:15(9:15/mi) 134/148bpm [1240b/mi] 83cal 6.48/7.06mph 4) 0.94mi - 9:32(10:07/mi) 136/152bpm [1375b/mi] 87cal 5.93/6.93mph Add a comment	5.7mi, 56:43 Run - General 1) 1mi - 10:07(10:07/mi) 123/130bpm [1244b/mi] 93cal 5.93/6.8mph 2) 1mi - 9:59(9:59/mi) 134/137bpm [1338b/mi] 102cal 6.01/6.55mph 3) 1mi - 10:09(10:09/mi) 139/143bpm [1412b/mi] 107cal 5.91/6.55mph 4) 1mi - 9:44(9:44/mi) 144/144bpm [1400b/mi] 109cal 6.17/6.64mph 5) 1mi - 10:06(10:06/mi) 144/144bpm [1454b/mi] 110cal 5.94/6.55mph 6) 0.71mi - 6:39(9:23/mi) 144/144bpm [1350b/mi] 70cal 6.4/7.06mph Add a comment	-	3.5mi, 38:04 Run - General 1) 1mi - 9:58(9:58/mi) 124/130bpm [1236b/mi] 94cal 6.02/6.55mph 2) 1mi - 11:11(11:11/mi) 118/132bpm [1320b/mi] 86cal 5.36/6.89mph 3) 1mi - 11:46(11:46/mi) 122/134bpm [1436b/mi] 91cal 5.1/6.74mph 4) 0.53mi - 5:08(9:39/mi) 136/138bpm [1313b/mi] 53cal 6.21/6.89mph Add a comment	-
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
-	-	1.4mi, 18:45 Run - General 1) 1mi - 13:19(13:19/mi) 123/151bpm [1639b/mi] 121cal 4.5/6.85mph 2) 0.39mi - 5:26(13:46/mi) 121/146bpm [1667b/mi] 42cal 4.36/6.51mph Add a comment	6mi, 59:18 Run - General 1) 1mi - 9:32(9:32/mi) 133/142bpm [1268b/mi] 101cal 6.29/6.66mph 2) 1mi - 10:27(10:27/mi) 137/142bpm [1432b/mi] 114cal 5.74/6.24mph 3) 1mi - 9:50(9:50/mi) 137/145bpm [1347b/mi] 102cal 6.1/6.62mph 4) 1mi - 9:58(9:58/mi) 141/145bpm [1405b/mi] 108cal 6.02/6.82mph 5) 1mi - 10:13(10:13/mi) 145/155bpm [1481b/mi] 112cal 5.88/6.8mph 6) 1mi - 9:07(9:07/mi) 148/154bpm [1349b/mi] 106cal 6.58/6.99mph 7) 0.03mi - 12(7:18/mi) 152/153bpm [1109b/mi] 2cal 8.23/7.33mph Add a comment	-	-	-

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