SamBen

About Me
Aiming to hit my annual target of 1200 miles. Love running long distances. Have completed several half marathons and two full marathons. Hoping to run an ultra this year. Show More...

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My parkrun
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Recent Training
18th Apr	General	7.7mi	1:15:30
17th Apr	General	2.4mi	24:03
16th Apr	General	6.1mi	58:13
14th Apr	General	6.2mi	1:02:30
13th Apr	General	0.3mi	2:54

12 Month Benchmarks	Run	Bike
Mile	7:42	4:06
5k	24:34	17:24
5mi	39:47	32:24
10k	57:11	41:41
10mi	1:34:02	1:18:28
Half	2:12:21	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2011	2014	2015	PB	WB
5km	2		25:26 63.44	24:23 66.17	24:23 7:51/mi	66.17
10km	1		53:58 61.07		53:58 8:41/mi	61.07
13.1mi	2		1:59:54 59.47		1:59:54 9:09/mi	59.47
26.2mi	3	3:56:00 60.42	4:29:00 54.77	4:02:41 61.46	3:56:00 9:00/mi	61.46

2015		Result	WAVA	Distance
22 Mar	Rome Marathon SB	4:02:41	61.46	26.2mi
7 Mar	Princes parkrun, Liverpool PB	24:23	66.17	5km
2014		Result	WAVA	Distance
23 Nov	Conwy Half Marathon PB	1:59:54	59.47	13.1mi
29 Jun	Runfest Wales Rhyl Marathon SB	4:29:00	54.77	26.2mi
28 Jun	Princes Parkrun SB	25:26	63.44	5km
4 May	Liverpool Spring 10K PB	53:58	61.07	10km
23 Mar	Liverpool Half Marathon	2:03:00	57.97	13.1mi
2011		Result	WAVA	Distance
9 Oct	MBNA Chester Marathon PB	3:56:00	60.42	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	8	0	0	0	0	0	0	0	0	0	0	0	8
2024	54	98	60	49	0	0	0	0	0	0	0	0	260
2023	0	12	0	0	9	0	0	0	0	10	16	2	49
2023	202	101	71	3	61	105	121	69	75	13	0	3	825
2023	0	0	0	0	36	65	0	0	0	0	0	0	101
2022	4	28	0	16	0	0	15	18	0	0	0	0	80
2022	0	0	0	0	0	0.1	0.3	2.5	0.3	0	0	0	3.2
2022	116	5	17	83	60	53	100	103	104	112	13	27	794
2022	0	0	0	0	0	0	0	25	0	0	0	0	25
2021	106	124	78	100	139	100	114	173	123	48	27	2	1132
2020	14	0	0	0	0	0	9	3	0	0	0	0	26
2020	59	99	67	80	75	137	147	191	73	117	103	111	1259
2020	0	0	0	0	0	0	0	0	0	31	0	0	31
2019	0	0	0	0	10	0	42	42	5	0	0	0	99
2019	0	0	0	0	0	0.4	2.9	2.4	1.7	6.6	0	0	14
2019	115	148	168	130	100	113	105	90	115	96	121	108	1408
2019	0	0	0	0	0	0	15	75	77	0	0	15	182
2018	0	0	0	0	0	0	48	12	0	0	0	0	60
2018	0	0	0	0	0.6	0	0	0	0	0	0	0	0.6
2018	105	104	200	165	102	116	103	123	187	137	101	150	1593
2017	35	70	67	42	137	106	120	140	105	142	77	39	1079
2016	5	16	23	30	21	22	22	115	120	134	69	63	642
2016	0	0	0	38	0	0	0	11	15	0	0	0	64
2015	127	164	166	12	43	63	40	51	97	61	96	40	959
2015	0	0	0	0	0	17	0	257	0	0	0	7	281
2014	61	100	120	66	121	162	83	31	104	129	67	27	1071
2014	0	0	0	0	0	0	48	125	0	8	0	0	181
2013	31	16	101	7	5	12	9	0	27	8	36	50	302
2012	13	26	24	64	51	83	69	66	57	61	35	39	589
2011	114	77	83	79	93	155	138	154	176	91	52	30	1243
2011	0	0	0	0	15	0	0	0	0	0	0	0	15
2010	0	0	0	0	0	0	25	41	86	84	76	9	323

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	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	Sat 6th Apr Apr 6
5.1mi, 48:58 Run - General 1) 1mi - 9:00(9:00/mi) 134/149bpm [1207b/mi] 92cal 2) 1mi - 9:44(9:44/mi) 158/172bpm [1538b/mi] 101cal 3) 1mi - 10:08(10:08/mi) 163/171bpm [1653b/mi] 97cal 4) 1mi - 10:08(10:08/mi) 164/168bpm [1661b/mi] 96cal 5) 1mi - 9:23(9:23/mi) 172/188bpm [1614b/mi] 96cal 6) 0.09mi - 35(6:31/mi) 187/188bpm [1217b/mi] 7cal Add a comment	2.5mi, 24:46 Run - General 1) 1mi - 10:01(10:01/mi) 131/149bpm [1313b/mi] 87cal 2) 1mi - 10:02(10:02/mi) 132/152bpm [1324b/mi] 84cal 3) 0.46mi - 4:43(10:14/mi) 141/162bpm [1444b/mi] 40cal Add a comment	3.5mi, 32:35 Run - General 1) 1mi - 10:55(10:55/mi) 143/163bpm [1561b/mi] 100cal 2) 1mi - 8:02(8:02/mi) 132/152bpm [1060b/mi] 75cal 3) 1mi - 8:31(8:31/mi) 141/159bpm [1200b/mi] 72cal 4) 0.53mi - 5:07(9:42/mi) 164/170bpm [1591b/mi] 50cal Add a comment	1.8mi, 18:12 Run - General 1) 1mi - 9:57(9:57/mi) 113/141bpm [1125b/mi] 81cal 2) 0.81mi - 8:15(10:09/mi) 126/145bpm [1280b/mi] 71cal Add a comment	-	-	-
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	Sat 13th Apr Apr 13
6.7mi, 1:14:04 Run - General 1) 1mi - 10:00(10:00/mi) 140/156bpm [1400b/mi] 94cal 2) 1mi - 10:17(10:17/mi) 148/160bpm [1522b/mi] 91cal 3) 1mi - 10:14(10:14/mi) 159/169bpm [1628b/mi] 92cal 4) 1mi - 10:30(10:30/mi) 161/170bpm [1691b/mi] 97cal 5) 1mi - 10:39(10:39/mi) 155/171bpm [1650b/mi] 91cal 6) 1mi - 10:42(10:42/mi) 153/163bpm [1636b/mi] 93cal 7) 0.67mi - 11:42(17:34/mi) 134/164bpm [2355b/mi] 64cal Add a comment	-	1mi, 10:46 Run - General 1) 1mi - 10:40(10:40/mi) 152/171bpm [1622b/mi] 91cal 2) 0.01mi - 6(10:24/mi) 123/124bpm [1279b/mi] 1cal Add a comment 4.1mi, 46:23 Run - General 1) 1mi - 11:10(11:10/mi) 132/161bpm [1474b/mi] 91cal 2) 1mi - 11:01(11:01/mi) 144/154bpm [1585b/mi] 93cal 3) 1mi - 11:26(11:26/mi) 151/162bpm [1726b/mi] 100cal 4) 1mi - 11:10(11:10/mi) 149/163bpm [1664b/mi] 95cal 5) 0.14mi - 1:36(11:24/mi) 139/155bpm [1585b/mi] 14cal Add a comment	-	-	2.6mi, 25:32 Run - General 1) 1mi - 9:54(9:54/mi) 112/128bpm [1110b/mi] 84cal 2) 1mi - 9:36(9:36/mi) 148/169bpm [1421b/mi] 91cal 3) 0.61mi - 6:01(9:56/mi) 162/170bpm [1609b/mi] 57cal Add a comment	0.3mi, 2:54 Run - General 1) 0.29mi - 2:54(9:59/mi) 136/159bpm [1358b/mi] 24cal Add a comment 3.1mi, 33:44 Run - General 1) 1mi - 11:07(11:07/mi) 141/156bpm [1568b/mi] 94cal 2) 1mi - 10:42(10:42/mi) 153/164bpm [1637b/mi] 98cal 3) 1mi - 10:30(10:30/mi) 160/170bpm [1680b/mi] 97cal 4) 0.14mi - 1:25(9:59/mi) 167/169bpm [1668b/mi] 14cal Add a comment 0.8mi, 7:56 Run - General 1) 0.8mi - 7:56(9:55/mi) 139/152bpm [1378b/mi] 76cal Add a comment
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	Sat 20th Apr Apr 20
6.2mi, 1:02:30 Run - General 1) 1mi - 10:18(10:18/mi) 130/143bpm [1339b/mi] 80cal 2) 1mi - 10:25(10:25/mi) 145/158bpm [1512b/mi] 104cal 3) 1mi - 9:58(9:58/mi) 154/163bpm [1535b/mi] 98cal 4) 1mi - 10:18(10:18/mi) 158/165bpm [1628b/mi] 95cal 5) 1mi - 9:38(9:38/mi) 166/171bpm [1600b/mi] 94cal 6) 1mi - 9:52(9:52/mi) 168/172bpm [1657b/mi] 97cal 7) 0.21mi - 2:00(9:23/mi) 173/175bpm [1624b/mi] 20cal Add a comment	-	6.1mi, 58:13 Run - General 1) 1mi - 10:33(10:33/mi) 144/170bpm [1519b/mi] 90cal 2) 1mi - 9:55(9:55/mi) 150/162bpm [1488b/mi] 91cal 3) 1mi - 8:46(8:46/mi) 141/160bpm [1237b/mi] 83cal 4) 1mi - 9:01(9:01/mi) 149/170bpm [1344b/mi] 87cal 5) 1mi - 9:51(9:51/mi) 164/171bpm [1614b/mi] 93cal 6) 1mi - 9:39(9:39/mi) 146/170bpm [1409b/mi] 89cal 7) 0.05mi - 27(8:25/mi) 153/156bpm [1287b/mi] 4cal Add a comment	2.4mi, 24:03 Run - General 1) 1mi - 9:50(9:50/mi) 138/164bpm [1357b/mi] 85cal 2) 1mi - 9:45(9:45/mi) 161/170bpm [1569b/mi] 91cal 3) 0.44mi - 4:28(10:14/mi) 146/167bpm [1494b/mi] 38cal Add a comment	7.7mi, 1:15:30 Run - General 1) 1mi - 9:44(9:44/mi) 121/145bpm [1177b/mi] 87cal 2) 1mi - 9:36(9:36/mi) 152/170bpm [1458b/mi] 96cal 3) 1mi - 10:02(10:02/mi) 164/172bpm [1646b/mi] 95cal 4) 1mi - 9:56(9:56/mi) 161/175bpm [1600b/mi] 91cal 5) 1mi - 9:53(9:53/mi) 167/176bpm [1649b/mi] 96cal 6) 1mi - 9:29(9:29/mi) 167/179bpm [1584b/mi] 92cal 7) 1mi - 9:48(9:48/mi) 166/175bpm [1626b/mi] 92cal 8) 0.68mi - 7:03(10:21/mi) 168/180bpm [1739b/mi] 67cal Add a comment	-	-

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