ChrisHurk

Last on at 7am, 12th Dec 2024

M50

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Knees

Cambridge & Coleridge AC | Canicross Cambridgeshire

About Me
A bit of swimming.....a bit of running.....and getting back on the bike Show More...

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Recent Blogs
It's ok to enjoy it .....	Feb 2011

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Recent Training
13th Dec	General	3.1mi	28:51
12th Dec	Dog Running	3.7mi	36:08
10th Dec	Progressive	3.6mi	29:30
8th Dec	Dog Running	9.6mi	1:25:15
7th Dec	Dog Running	3.1mi	22:37

12 Month Benchmarks	Run	Bike
Mile	6:57	1:51
5k	22:35	7:24
5mi	55:31	13:37
10k	1:08:57	18:06

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	PB	WB
200m	3					33 68.28	32 70.91							32 4:17/mi	70.91
400m	5				1:13 63.71	1:10 66.91	1:11 66.92							1:10 4:42/mi	66.92
800m	3				2:54 62.25		2:47 66.05							2:47 5:36/mi	66.05
1mi	7				6:17 64.29	6:12 65.16		6:10 66.99						6:10 6:10/mi	66.99
1.7mi	1						11:38 62.86							11:38 6:51/mi	62.86
5km	129		24:01 56.11	21:38 63.02	21:27 63.55	20:33 67.34	19:29 71.56	19:50 70.30	20:28 68.65		25:28 56.03	21:02 68.37		19:29 6:16/mi	71.56
4mi	7		31:35 55.46		28:25 62.58	28:35 62.69	26:39 67.76	32:40 55.71	32:01 57.29				27:21 69.82	26:39 6:40/mi	69.82
4.7mi	3									52:15 42.19				52:15 11:00/mi	42.19
5mi	12			37:54 58.41	36:23 61.32	35:02 63.68	38:02 59.58	37:54 60.27						35:02 7:00/mi	63.68
10km	44	56:20 48.29	54:05 50.30	47:47 57.79	45:27 61.23	44:45 62.19	43:25 65.13	44:36 63.40	50:50 56.08	54:39 53.02	50:35 57.76	51:58 56.22		43:25 6:59/mi	65.13
7.5mi	2						58:02 59.13				1:07:33 52.48			58:02 7:43/mi	59.13
10mi	3		1:27:52 51.11	1:22:04 55.11		1:14:45 61.46								1:14:45 7:29/mi	61.46
10.5mi	1						1:23:52 58.60							1:23:52 7:59/mi	58.60
11.3mi	1							1:30:26 59.16						1:30:26 8:00/mi	59.16
11.7mi	1							1:28:35 62.27						1:28:35 7:33/mi	62.27
13.1mi	24	2:07:11 46.70	1:55:07 51.94	1:46:47 56.42	1:40:52 60.22	1:40:48 60.26	1:39:39 61.96	1:38:23 62.76			2:28:36 42.61	2:15:00 47.31		1:38:23 7:31/mi	62.76
13.3mi	1					1:45:40 58.18								1:45:40 7:58/mi	58.18
20mi	3							2:40:03 60.67						2:40:03 8:00/mi	60.67
26.2mi	5		4:27:47 46.50	4:37:42 45.15		4:46:09 44.51		3:32:09 61.03						3:32:09 8:06/mi	61.03

2021		Result	WAVA	Distance
26 Dec	C&C Boxing Day Race SB	27:21	69.82	4mi
2019		Result	WAVA	Distance
14 Jul	SCOTT Snowdonia Trail Half Marathon	3:26:44	30.89	13.1mi
9 May	Kevin Henry 5k League - Ely	24:16	59.26	5km
28 Apr	The Childerley Estates 10k hoohaah SB	51:58	56.22	10km
13 Apr	Haverhill parkrun SB	21:02	68.37	5km
10 Mar	The Thetford Forest 10k hoohaah	52:14	55.93	10km
3 Mar	Cambridge Half Marathon SB	2:15:00	47.31	13.1mi
2018		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k SB	50:35	57.76	10km
7 Oct	Abington 10k	53:33	54.11	10km
15 Sep	Round Norfolk Relay - Stage 8 SB	1:07:33	52.48	7.52mi
18 Jul	SCOTT Snowdonia Trail Half Marathon	4:08:51	25.44	13.1mi
17 May	Kevin Henry 5k League - Ely SB	25:28	56.03	5km
19 Apr	Summer 5k League - Cambridge Tri Club, Impington	26:36	53.64	5km
4 Mar	Cambridge Half Marathon SB	2:28:36	42.61	13.1mi
2017		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k SB	54:39	53.02	10km
5 Nov	Dovedale Dash PB	52:15	42.19	4.75mi
1 Oct	Abington 10K	1:00:00	47.90	10km
2 Sep	Quad - Storm the Lakes	48:02		3km
2016		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k	52:24	54.85	10km
26 Dec	C&C Boxing Day Race SB	32:01	57.29	4mi
2 Oct	Abington 10K SB	50:50	56.08	10km
27 May	Hilly Clothing Company Tour of the Derwent Valley : Race 1 of 4			4.4mi
27 Feb	Huntingdon parkrun	25:45	54.56	5km
20 Feb	Clumber Park parkrun	26:05	53.87	5km
1 Jan	Peterborough parkrun	22:53	61.40	5km
1 Jan	Huntingdon parkrun SB	20:28	68.65	5km
2015		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k	45:09	63.14	10km
26 Dec	C&C Boxing Day Race SB	32:40	55.71	4mi
13 Dec	Frostbite Friendly League Hunts AC SB	37:54	60.27	5mi
12 Dec	Jingle Mile IV: A New Hope PB	6:10	66.99	1mi
6 Dec	Regent's Park 10k Winter Series #3	47:12	60.40	10km
22 Nov	Hereward Relay - Stage 3 PB	1:30:26	59.16	11.3mi
21 Nov	Huntingdon parkrun	20:21	69.04	5km
15 Nov	St Neots Riverside Half Marathon	1:48:10	57.56	13.1mi
14 Nov	Wimpole Estate parkrun	23:32	59.70	5km
7 Nov	Huntingdon parkrun	20:50	67.44	5km
1 Nov	Dovedale Dash	42:25	50.74	4.75mi
25 Oct	Frankfurt Marathon	4:04:33	52.94	26.2mi
4 Oct	Abington 10K SB	44:36	63.40	10km
3 Oct	Cambridge parkrun	21:59	63.43	5km
20 Sep	Round Norfolk Relay stage 17 PB	1:28:35	62.27	11.73mi
5 Sep	Bray Open Water 10k	2:42:39		10km
6 Aug	Kevin Henry 5k League - Ely	21:43	64.20	5km
25 Jul	Thunder Run 24	49:00	57.71	10km
27 Jun	Cambridge parkrun	21:48	63.96	5km
14 Jun	Endure24 - lap 5	42:35	53.22	5mi
14 Jun	Endure24 - lap 4	40:31	55.93	5mi
13 Jun	Newbury parkrun #182	22:21	62.39	5km
13 Jun	Endure24 - lap 1	38:44	58.51	5mi
13 Jun	Endure24 - lap 3	40:21	56.16	5mi
13 Jun	Endure24 - lap 2	38:31	58.84	5mi
11 Jun	Kevin Henry 5k League-Newmarket	22:53	60.93	5km
7 Jun	Run Bedford 10k	48:47	57.97	10km
6 Jun	Huntingdon parkrun	22:30	61.97	5km
23 May	Cambridge parkrun	22:27	62.11	5km
21 May	Kevin Henry 5k League-Saffron Walden	23:58	58.18	5km
17 May	Hornsey YMCA Crouch End 10k	46:30	60.81	10km
16 May	Huntingdon parkrun	20:34	67.79	5km
9 May	Wimpole Estate parkrun	22:52	60.98	5km
2 May	Cambridge parkrun	21:03	66.24	5km
30 Apr	Summer 5k League - Cambridge Tri Club, Impington	22:32	61.88	5km
26 Apr	London Marathon PB	3:32:09	61.03	26.2mi
18 Apr	Huntingdon parkrun	19:54	70.07	5km
11 Apr	Wimpole Estate parkrun	20:51	66.87	5km
5 Apr	Northampton Running Festival Half Marathon	1:45:09	58.72	13.1mi
29 Mar	Oakley 20	2:43:51	59.26	20mi
22 Mar	Wymondham 20 PB	2:40:03	60.67	20mi
8 Mar	Cambridge Half Marathon	1:57:41	52.47	13.1mi
28 Feb	Huntingdon parkrun	21:56	63.57	5km
22 Feb	Tarpley 20	2:45:56	58.51	20mi
21 Feb	Huntingdon parkrun	21:28	64.95	5km
15 Feb	Mitja Marato de Barcelona PB	1:38:23	62.76	13.1mi
7 Feb	Huntingdon parkrun	20:07	69.31	5km
17 Jan	Huntingdon parkrun SB	19:50	70.30	5km
1 Jan	Huntingdon parkrun #88	20:35	67.74	5km
1 Jan	Peterborough parkrun #78	20:52	66.82	5km
2014		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k PB	43:25	65.13	10km
26 Dec	C&C Boxing Day Race PB	26:39	67.76	4mi
25 Dec	Peterborough parkrun #76 PB	19:29	71.56	5km
21 Dec	Pisa City Half Marathon	2:04:08	49.74	13.1mi
14 Dec	Frostbite Friendly League Hunts AC SB	38:02	59.58	5mi
13 Dec	Huntingdon parkrun	20:18	68.69	5km
6 Dec	Hurtbox of Crackers 400m SB	1:11	66.92	400m
6 Dec	The Broken Bauble 800m of Doom PB	2:47	66.05	800m
6 Dec	Cambridge parkrun	20:27	68.18	5km
6 Dec	Where's Greg? 200m PB	32	70.91	200m
23 Nov	Hereward Relay - Stage 2 PB	1:23:52	58.60	10.5mi
16 Nov	St Neots Riverside Half Marathon SB	1:39:39	61.96	13.1mi
8 Nov	Huntingdon parkrun	20:42	67.36	5km
2 Nov	Dovedale Dash	46:03	46.74	4.75mi
25 Oct	Huntingdon parkrun	20:50	66.42	5km
19 Oct	Jill Oliver 10k, Edmonton	45:31	61.63	10km
18 Oct	Huntingdon parkrun	21:39	63.92	5km
12 Oct	RYSTON Cross Country GP RACE 1	21:09	65.43	5km
11 Oct	Cambridge parkrun	21:13	65.22	5km
5 Oct	Abington 10k	46:00	60.98	10km
4 Oct	Cambridge parkrun	23:10	59.73	5km
28 Sep	BRJ Duathlon	1:06:38		0km/20km/7.5km
27 Sep	Huntingdon parkrun	21:06	65.58	5km
21 Sep	Chariots of Fire PB	11:38	62.86	1.7mi
20 Sep	Round Norfolk Relay - Stage 8 PB	58:02	59.13	7.52mi
20 Sep	Kings Lynn parkrun	21:12	65.27	5km
13 Sep	Wimpole Estate parkrun	21:43	63.72	5km
6 Sep	Maxifuel Bray 5km Open Water Race	1:12:18		5km
31 Aug	St Neots Triathlon (Sprint) race 3	1:16:35		750m/25km/5km
25 Aug	Grimsthorpe Castle 10km	50:03	56.05	10km
23 Aug	Wimpole Estate parkrun	21:59	62.95	5km
17 Aug	Cotswold Open Water Marathon 10km	2:52:38		10km
16 Aug	Gunpowder parkrun # 145 - 16/08/	22:22	61.87	5km
2 Aug	Cambridge parkrun	23:44	58.31	5km
29 Jul	Thunder Run 24hr - Lap 3	54:24	51.57	10km
29 Jul	Thunder Run 24hr - Lap 2	54:48	51.19	10km
28 Jul	Thunder Run 24hr - Lap 1	54:37	51.36	10km
26 Jul	Conkers parkrun #175	25:44	53.77	5km
19 Jul	Cambridge parkrun	23:41	58.43	5km
12 Jul	Cambridge parkrun	22:33	61.37	5km
5 Jul	Cambridge parkrun	24:50	55.72	5km
29 Jun	Ironman Austria	13:00:37		2.4mi/112mi/26.2mi
21 Jun	Cambridge parkrun	22:59	60.21	5km
15 Jun	Cambridge Triathlon	2:30:07		1.5km/40km/10km
7 Jun	Huntingdon parkrun	22:16	62.15	5km
5 Jun	Kevin Henry 5k League-Newmarket	23:26	59.05	5km
31 May	Wimpole Estate parkrun	25:07	55.10	5km
24 May	Wimpole Estate parkrun	23:40	58.47	5km
10 May	Huntingdon parkrun	21:59	62.95	5km
8 May	Kevin Henry 5k League - Cambridge Tri Club, Impington	22:41	61.01	5km
27 Apr	The Ickworth 10k hoohaah	50:54	55.11	10km
19 Apr	Huntingdon parkrun	21:29	64.41	5km
12 Apr	Huntingdon parkrun	21:27	64.51	5km
5 Apr	Wimpole Estate parkrun	23:51	58.02	5km
29 Mar	parkrun kings lynn	21:33	64.21	5km
15 Mar	Cambridge parkrun	24:15	57.06	5km
9 Mar	Cambridge Half Marathon	1:57:06	52.30	13.1mi
8 Mar	Cambridge parkrun	23:52	57.98	5km
1 Mar	Cambridge parkrun	21:32	64.26	5km
16 Feb	Barcelona Half Marathon	1:44:18	58.71	13.1mi
18 Jan	Wimpole Estate parkrun	24:30	56.48	5km
1 Jan	Peterborough parkrun #24 NEW YEARS DAY	22:01	62.85	5km
1 Jan	Huntingdon parkrun	24:10	57.26	5km
2013		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k	47:47	58.71	10km
28 Dec	King's Lynn parkrun SB	20:33	67.34	5km
26 Dec	C&C Boxing Day Race SB	28:35	62.69	4mi
21 Dec	Wimpole Estate parkrun	22:34	61.32	5km
14 Dec	Where's GreP? 200m Delusion	33	68.28	200m
14 Dec	Hurtbox of Crackers 400m	1:14	63.74	400m
14 Dec	Wimpole Estate parkrun	22:44	60.87	5km
14 Dec	Jingle Mile 2: The Christmas Wreath of Khan	6:28	62.94	1mi
7 Dec	Wimpole Estate parkrun	22:48	60.69	5km
30 Nov	Wimpole Estate parkrun	21:34	64.16	5km
19 Oct	Essex League X-country-Great notley	40:06	56.72	8.2km
13 Oct	Jill Oliver 10k, Edmonton SB	44:45	62.19	10km
5 Oct	Wimpole Estate parkrun	21:08	64.99	5km
29 Sep	Bourn to Run 10k	47:48	58.22	10km
28 Sep	BRJ Duathlon	1:08:57		0km/20km/7.5km
21 Sep	Wimpole Estate parkrun	21:59	62.48	5km
15 Sep	Round Norfolk Relay Stage 13 PB	1:45:40	58.18	13.25mi
7 Sep	Cambridge parkrun	21:39	63.44	5km
31 Aug	Regimental Sergeant Major Patrick Harper's Chosen Men 200m SB	33	67.80	200m
31 Aug	Lieutenant Colonel Richard Sharpe Memorial South Essex Mile SB	6:12	65.16	1mi
31 Aug	Miss Jane Gibbons Desertion Dash 100 metres Race	15	69.32	100m
31 Aug	Obadiah Hakeswill Hurtbox 400m PB	1:10	66.91	400m
31 Aug	Wimpole Estate parkrun	21:36	63.59	5km
24 Aug	Reykjavik Half Marathon	1:45:46	57.43	13.1mi
17 Aug	Wimpole Estate parkrun	21:54	62.71	5km
11 Aug	Cambridge Triathlon			1.5km/40km/10km
27 Jul	Thunder Run 24hr - Lap 3	59:00	47.17	10km
27 Jul	Thunder Run 24hr - Lap 2	57:16	48.60	10km
27 Jul	Thunder Run 24hr - Lap 1	53:30	52.02	10km
27 Jul	Conkers parkrun (Pre-Thunder Run 24hr)	26:12	52.42	5km
21 Jul	St Ives 10k	48:56	56.87	10km
20 Jul	Wimpole Estate parkrun	24:43	55.57	5km
13 Jul	Wimpole Estate parkrun	22:48	60.24	5km
4 Jul	Kevin Henry 5k League-Haverhill RC-Kedington	22:36	60.77	5km
30 Jun	Gog Magog Gran Fondo	4:46:02		80mi
22 Jun	Huntingdon parkrun	22:39	60.64	5km
15 Jun	Wimpole Estate parkrun	22:25	61.27	5km
9 Jun	Anglian Water Standard Triathlon	2:28:25		1500m/42km/10km
8 Jun	Cambridge parkrun	22:28	61.13	5km
6 Jun	Kevin Henry 5k League-Saffron Walden	23:33	58.32	5km
1 Jun	Wimpole Estate parkrun	22:19	61.54	5km
26 May	Edinburgh Half Marathon	1:46:48	56.87	13.1mi
18 May	Cambridge parkrun	21:34	63.68	5km
12 May	Colchester 10k	46:07	60.35	10km
21 Apr	London Marathon SB	4:46:09	44.51	26.2mi
14 Apr	Cambridge Cambourne 10k	48:16	57.66	10km
10 Mar	Cambridge Half Marathon SB	1:40:48	60.26	13.1mi
2 Mar	Cambridge parkrun	21:10	64.89	5km
24 Feb	Tarpley 10 PB	1:14:45	61.46	10mi
19 Jan	Wimpole Estate parkrun	23:55	57.43	5km
13 Jan	Frostbite Friendly League - March AC PB	35:02	63.68	5mi
5 Jan	Cambridge parkrun	22:19	61.54	5km
2012		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k SB	45:27	61.23	10km
29 Dec	Cambridge parkrun	22:58	59.80	5km
26 Dec	C&C Boxing Day Race SB	28:25	62.58	4mi
22 Dec	Cambridge parkrun	22:06	62.15	5km
15 Dec	Cambridge parkrun	21:37	63.54	5km
8 Dec	Cambridge parkrun	22:10	61.96	5km
1 Dec	Cambridge parkrun	21:46	63.10	5km
1 Dec	The Tinsel Insole Insanity 100m	15	69.32	100m
1 Dec	The Hurtbox of Crackers 400m	1:15	62.45	400m
1 Dec	The Mince Pie Purgatorial 800m SB	2:54	62.25	800m
1 Dec	The Jingle Mile SB	6:17	64.29	1mi
24 Nov	Wolverton 5 SB	36:23	61.32	5mi
18 Nov	St Neots Riverside Half Marathon SB	1:40:52	60.22	13.1mi
27 Oct	Cambridge parkrun	21:37	63.06	5km
21 Oct	Amsterdam Half Marathon	1:44:03	57.90	13.1mi
13 Oct	Cambridge parkrun SB	21:27	63.55	5km
7 Oct	Abington 10k	45:48	60.29	10km
30 Sep	BRJ Run and Tri Duathlon			0km/20km/7.5km
22 Sep	The Great Barrow Challenge day 4	6:49:19		0km/125mi/26.2mi
21 Sep	The Great Barrow Challenge day 3	7:59:53		0km/125mi/26.2mi
20 Sep	The Great Barrow Challenge day 2	6:56:43		0km/125mi/26.2mi
19 Sep	The Great Barrow Challenge day 1	7:25:42		0km/125mi/26.2mi
15 Sep	Buttermere Triathlon			1.5km/44km/13km
9 Sep	Dunmow Triathlon	1:18:36		400m/23km/5km
8 Sep	Summery Execution Insanity 100m	15	68.85	100m
8 Sep	Busway Purgatory Marathon Talk Magic Mile Time Trial	6:51	58.54	1mi
6 Sep	Kevin Henry 5k League-Saffron Walden	25:04	54.38	5km
2 Sep	Nicetri sprint 3 St Neots. Cambridgeshire	1:20:11		750m/25km/5km
25 Aug	Cambridge parkrun	22:36	60.32	5km
19 Aug	Newmarket Duathlon			0km/23km/4km
4 Aug	Cambridge parkrun	22:33	60.45	5km
2 Aug	Kevin Henry 5k League-Cambridge-Wilberforce Road	23:12	58.76	5km
29 Jul	TriStar111 Milton Keynes	4:20:32		1km/100km/10km
14 Jul	Cambridge parkrun	23:09	58.89	5km
7 Jul	Cambridge parkrun	23:03	59.14	5km
5 Jul	Kevin Henry 5k League-Haverhill RC-Kedington	23:25	58.22	5km
9 Jun	Cambridge parkrun	23:55	57.00	5km
5 Jun	Busway Purgatory Jubilee Mile Time Trial	6:46	59.27	1mi
2 Jun	Cambridge parkrun	23:53	57.08	5km
20 May	Nicetri sprint 1 St Neots. Cambridgeshire	1:22:23		750m/25km/5km
19 May	Cambridge parkrun	24:16	56.18	5km
15 Apr	Cambridge Cambourne 10k	52:55	52.18	10km
4 Mar	Frostbite Friendly League BRJ	38:12	57.95	5mi
3 Mar	Winter Congregation-An East Angular Fetch Mile	6:21	63.15	1mi
3 Mar	Winter Congregation- 800m	2:59	59.96	800m
3 Mar	Thomas Aquinas Hurtbox- 400m SB	1:13	63.71	400m
26 Feb	Asics Mitja Marató de Barcelona	1:52:47	53.42	13.1mi
15 Jan	Frostbite Friendly League - March AC	38:37	57.33	5mi
2011		Result	WAVA	Distance
31 Dec	Ely New Year's Eve 10k SB	47:47	57.79	10km
24 Dec	Cambridge parkrun	21:57	62.11	5km
17 Dec	Cambridge parkrun SB	21:38	63.02	5km
26 Nov	Cambridge parkrun	22:07	61.64	5km
20 Nov	St Neots Riverside Half Marathon SB	1:46:47	56.42	13.1mi
6 Nov	Frostbite Friendly League - Bushfield Joggers SB	37:54	58.41	5mi
5 Nov	Cambridge parkrun	21:56	62.15	5km
30 Oct	Great South Run SB	1:22:04	55.11	10mi
22 Oct	Cambridge parkrun	22:10	61.05	5km
15 Oct	Cambridge parkrun	22:05	61.28	5km
8 Oct	Cambridge parkrun	22:20	60.59	5km
25 Sep	Berlin Marathon SB	4:37:42	45.15	26.2mi
11 Sep	Dunmow Triathlon	1:18:28		400m/23km/5km
4 Sep	Newmarket Duathlon			0km/23km/4km
1 Sep	Kevin Henry 5k League-Haverhill	23:47	56.90	5km
21 Aug	NiceTri Sprint Triathlon 3	1:21:10		750m/25km/5km
31 Jul	Ironman UK	14:03:54		2.4mi/112mi/26.2mi
23 Jul	Cambridge parkrun	23:33	57.46	5km
14 Jul	Kevin Henry 5k League-Cambridge	24:23	55.50	5km
19 Jun	NiceTri Sprint Triathlon 2	1:26:59		750m/20km/5km
11 Jun	British Gas Great East Swim	26:40		1mi
4 Jun	Cambridge parkrun	25:17	53.52	5km
10 Apr	Bungay Black Dog Half Marathon	1:54:33	52.20	13.1mi
3 Apr	Cambridge Cambourne 10k	50:55	53.81	10km
13 Mar	Larking Gowen City of Norwich Half Marathon	1:57:13	51.01	13.1mi
29 Jan	Cambridge parkrun	23:38	57.26	5km
23 Jan	RNLI Victoria Park Reindeer Run	48:29	56.51	10km
1 Jan	Wymondham New Year's Day 10km	50:41	54.06	10km
2010		Result	WAVA	Distance
26 Dec	C&C Boxing Day 4m SB	31:35	55.46	4mi
27 Nov	Cambridge parkrun	25:09	53.81	5km
21 Nov	St Neots Riverside Half Marathon SB	1:55:07	51.94	13.1mi
13 Nov	Cambridge parkrun	24:07	56.11	5km
6 Nov	Cambridge parkrun	24:17	55.73	5km
24 Oct	Great South Run SB	1:27:52	51.11	10mi
3 Oct	Abington 10K	54:12	50.19	10km
25 Sep	Cambridge parkrun	24:57	53.84	5km
11 Sep	Cambridge parkrun	24:55	53.91	5km
4 Sep	Norwich parkrun	24:54	53.95	5km
31 Jul	Cambridge parkrun SB	24:01	55.93	5km
17 Jul	Cambridge parkrun	24:23	55.09	5km
11 Jul	The Bushy 10k	56:25	48.22	10km
12 Jun	Kedington 5K	24:54	53.95	5km
3 Jun	Kevin Henry League 5K - Cambridge	25:33	52.58	5km
25 Apr	London Marathon SB	4:27:47	46.50	26.2mi
14 Mar	Silverstone Half Marathon	1:59:52	49.55	13.1mi
14 Feb	Norfolk Gazelles Valentine 10K SB	54:05	50.30	10km
2009		Result	WAVA	Distance
29 Nov	Larking Gowen City of Norwich Half Marathon SB	2:07:11	46.70	13.1mi
22 Nov	Adnams Southwold 10K SB	56:20	48.29	10km
18 Oct	Jill Oliver 10K	57:09	47.30	10km
27 Sep	Cancer Research 10km Sandringham	1:01:46	43.76	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
2024	25	11	18	44	25	59	55	17	6	3	3	1	267
2024	0	0	0	0	1.1	6.8	3.7	0	0	1	0	0	12.5
2024	16	25	47	20	29	34	32	56	68	74	77	40	518
2024	5	195	141	187	177	321	308	215	48	10	0	0	1607
2023	19	12	24	11	10	10	21	8	4	14	0	26	159
2023	25	25	14	15	7	11	12	49	57	40	33	20	308
2023	0	0	0	54	197	141	138	86	30	10	26	20	703
2022	2	6	18	26	34	30	36	22	33	39	17	42	306
2022	1	0	0	0	8.3	8.7	14.3	9.3	1	0	0	0	42.5
2022	171	92	34	50	50	45	79	57	34	77	71	57	819
2022	0	0	0	12	6	117	92	112	22	5	9	1	375
2021	3	3	10	5	2	5	34	27	11	13	16	7	135
2021	0	0	0	1.6	0	10.8	10.4	20	13.5	1.2	1.6	0	59
2021	101	102	100	54	79	58	72	61	66	125	111	123	1052
2021	9	0	0	0	0	8	0	0	0	0	0	0	17
2020	14	13	17	49	72	49	58	19	25	14	9	12	350
2020	16.6	20.9	13.9	0	19.6	16.5	9	22.1	13.8	5.4	0	0	137.8
2020	4	36	37	52	24	35	35	27	37	69	73	87	516
2020	0	0	11	31	2	2	5	0	0	26	6	0	83
2019	0	0	0	5	20	0	20	3	3	24	36	19	130
2019	0	0	0	3.4	8.2	25.2	15.1	22.6	3.8	0	2.8	9.4	90.7
2019	108	77	83	102	65	47	57	75	54	13	5	3	688
2019	0	0	32	63	70	98	16	36	0	0	35	0	351
2018	3	3	4	4	6	6	38	12	2	6	5	0	90
2018	0	0	0	0	8.1	15.1	3.9	9.7	5.1	0	0	0	41.9
2018	144	114	123	108	71	51	13	51	58	55	118	94	1001
2018	0	9	76	24	262	137	0	24	85	106	24	0	748
2017	8	12	5	15	20	5	46	1	8	10	19	11	162
2017	8.3	10.8	8.2	7	4.3	8.5	11.1	7.1	6.6	0	0	0	71.9
2017	44	40	53	69	89	61	52	32	50	87	74	88	739
2017	62	63	12	56	21	102	28	218	158	147	10	0	877
2016	0	6	8	22	8	0	44	0	2	3	2	0	94
2016	0	0	0	0	2.6	2.6	3.5	6.7	1.4	0	0	0.4	17.2
2016	43	22	36	30	46	24	19	95	105	105	58	34	617
2016	0	0	22	13	52	28	53	19	21	2	0	31	242
2015	0	0	16	21	5	0	0	12	0	0	5	0	59
2015	1	2	1	2	6.4	5.7	5.8	8.9	6.2	0	0	0	39.1
2015	114	148	195	105	129	125	86	180	125	159	88	107	1562
2015	0	0	0	0	0	36	105	9	0	0	0	19	170
2014	0	0	28	0	11	2	14	2	9	0	11	0	76
2014	1	2	0	3.2	9.5	9.9	18.2	22.6	9	2.4	0	0	77.8
2014	97	124	106	105	101	78	86	67	99	126	133	142	1264
2014	0	37	62	232	305	349	225	246	185	101	35	0	1777
2013	0	0	6	0	7	0	0	0	0	9	23	0	44
2013	0	1	0	0	0	0.9	0	0	0	0	0	0	1.9
2013	133	104	116	120	88	80	99	86	120	100	23	136	1207
2013	0	0	0	45	201	213	223	116	36	0	58	49	940
2012	0	18	0	3	0	5	3	3	9	0	0	11	53
2012	1.9	2	4.9	5	4.3	4.3	4.4	2.5	2.4	0.8	0	0	32.6
2012	50	59	11	19	16	48	58	78	59	117	104	100	719
2012	58	48	521	330	314	255	340	243	662	2	16	0	2791
2011	4	0	11	16	15	0	0	3	0	6	8	3	66
2011	5.6	6	7.3	4.1	2.9	5	5	3.1	2.3	1	0	0	42.1
2011	66	63	104	35	13	36	67	85	90	86	108	86	839
2011	44	13	63	175	392	374	383	160	127	47	0	0	1778
2010	0	0	0	0	0	0	0	2	8	8	0	6	25
2010	0	0	0	0	0	0	0	5.2	4.6	2	1	0.5	13.3
2010	77	72	105	65	23	35	53	0	48	50	81	52	660
2010	0	0	0	0	0	0	0	50	141	46	0	0	236

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	Sat 23rd Nov Nov 23
5.2mi, 49:35 Run - Dog Running Brandon pootle with KFCC. Not feeling it for a speedy one, so combined the lot into one low HR run. Lovely cold, clear day. 1) 1mi - 10:10(10:10/mi) 114/131bpm [1159b/mi] 123cal 5.9/7.49mph 2) 1mi - 9:31(9:31/mi) 123/137bpm [1171b/mi] 130cal 6.3/7.08mph 3) 1mi - 9:27(9:27/mi) 138/152bpm [1303b/mi] 161cal 6.35/7.64mph 4) 1mi - 9:00(9:00/mi) 136/145bpm [1223b/mi] 148cal 6.67/7.16mph 5) 1mi - 9:54(9:54/mi) 133/149bpm [1316b/mi] 137cal 6.06/7.78mph 6) 0.18mi - 1:34(8:49/mi) 140/143bpm [1234b/mi] 25cal 6.81/7.31mph Add a comment	3.4mi, 32:03 Run - Dog Running Shorter mast loop with all 3 in the pouring rain. Head torch rays bouncing off the rain! 1) 1mi - 9:36(9:36/mi) 122/149bpm [1171b/mi] 160cal 6.25/7.76mph 2) 1mi - 9:28(9:28/mi) 127/139bpm [1202b/mi] 165cal 6.34/7.37mph 3) 1mi - 9:39(9:39/mi) 131/145bpm [1265b/mi] 178cal 6.22/8.31mph 4) 0.36mi - 3:20(9:18/mi) 132/144bpm [1227b/mi] 65cal 6.45/6.97mph Add a comment	3.3mi, 31:09 Run - Dog Running Short mast loop with all 3. 1) 1mi - 9:18(9:18/mi) 141/175bpm [1311b/mi] 148cal 6.46/7.62mph 2) 1mi - 9:29(9:29/mi) 123/134bpm [1166b/mi] 95cal 6.33/6.95mph 3) 1mi - 9:52(9:52/mi) 127/143bpm [1253b/mi] 108cal 6.08/7.72mph 4) 0.29mi - 2:30(8:44/mi) 131/142bpm [1145b/mi] 32cal 6.87/7.35mph Add a comment	-	5.4mi, 51:47 Run - Dog Running Day time longer local loop. Wrong shoes as pretty slippy. With all 3 1) 1mi - 9:08(9:08/mi) 115/136bpm [1050b/mi] 162cal 6.57/8.43mph 2) 1mi - 9:42(9:42/mi) 122/139bpm [1182b/mi] 169cal 6.19/6.76mph 3) 1mi - 9:30(9:30/mi) 119/136bpm [1131b/mi] 166cal 6.31/7.08mph 4) 1mi - 9:48(9:48/mi) 125/138bpm [1226b/mi] 164cal 6.12/7.22mph 5) 1mi - 9:51(9:51/mi) 123/137bpm [1212b/mi] 176cal 6.09/6.72mph 6) 0.4mi - 3:48(9:31/mi) 132/141bpm [1257b/mi] 73cal 6.3/7.12mph Add a comment	-	4.1mi, 36:56 Run - Dog Running Windy mast loop with all 3. 1) 1mi - 9:10(9:10/mi) 122/140bpm [1118b/mi] 71cal 6.55/7.7mph 2) 1mi - 9:20(9:20/mi) 127/137bpm [1185b/mi] 94cal 6.43/7.1mph 3) 1mi - 9:05(9:05/mi) 134/147bpm [1217b/mi] 66cal 6.6/9.83mph 4) 1mi - 8:38(8:38/mi) 137/151bpm [1182b/mi] 85cal 6.95/8.35mph 5) 0.09mi - 43(8:30/mi) 143/147bpm [1215b/mi] 14cal 7.06/8.06mph Add a comment
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	Sat 30th Nov Nov 30
3.1mi, 24:41 Run - Dog Running KFCC @ North Stow. Hagan and Boo. 17 degrees in November @ 8am! Storm Bert was blowing a hooley. Not on it, so took it relatively steady. A couple of puddle stops and rests for me. So actually began to feel better - a bit of long intervals in essence. 1) 1mi - 7:40(7:40/mi) 143/154bpm [1096b/mi] 160cal 7.83/8.66mph 2) 1mi - 8:16(8:16/mi) 145/153bpm [1200b/mi] 165cal 7.25/7.95mph 3) 1mi - 7:50(7:50/mi) 148/158bpm [1159b/mi] 157cal 7.66/8.79mph 4) 0.12mi - 55(7:56/mi) 142/157bpm [1127b/mi] 17cal 7.56/7.74mph Add a comment 0.7mi, 6:46 Run - Warm Up Insufficient warm up pre-KFCC 1) 0.65mi - 6:46(10:21/mi) 123/140bpm [1272b/mi] 84cal 5.8/7.53mph Add a comment	-	3.1mi, 27:56 Run - Dog Running Evening and slightly pacier Shudy camps loop with 👻, 🛴 and 🥷 1) 1mi - 8:43(8:43/mi) 138/170bpm [1202b/mi] 179cal 6.89/7.39mph 2) 1mi - 8:58(8:58/mi) 127/133bpm [1138b/mi] 185cal 6.7/7.47mph 3) 1mi - 9:14(9:14/mi) 132/146bpm [1220b/mi] 174cal 6.49/7.76mph 4) 0.12mi - 1:01(8:19/mi) 146/149bpm [1213b/mi] 20cal 7.22/7.22mph Add a comment	-	-	3.2mi, 30:59 Run - Dog Running Very early Shudy Camps road loop with all 3 1) 1mi - 9:45(9:45/mi) 116/126bpm [1131b/mi] 139cal 6.15/7.1mph 2) 1mi - 9:32(9:32/mi) 120/130bpm [1144b/mi] 163cal 6.29/8.25mph 3) 1mi - 9:37(9:37/mi) 127/140bpm [1220b/mi] 172cal 6.24/7.14mph 4) 0.22mi - 2:05(9:21/mi) 129/136bpm [1207b/mi] 37cal 6.41/6.7mph Add a comment	1.3mi, 12:04 Run - Warm Down Warm down post-cx 1) 1mi - 9:13(9:13/mi) 127/139bpm [1171b/mi] 163cal 6.51/7.53mph 2) 0.3mi - 2:51(9:37/mi) 134/140bpm [1288b/mi] 52cal 6.24/7.03mph Add a comment 3.1mi, 23:03 Run - Dog Running North Stow with KFCC. With 👻 and 🥷. Started steadily and could see a few ahead, who were getting away. About halfway we all stopped due to dog walkers, so slight detour which refired up pero’s for a little way. Much better than the past few weeks and so close to 22:xx 1) 1mi - 7:20(7:20/mi) 144/156bpm [1056b/mi] 166cal 8.18/8.72mph 2) 1mi - 7:21(7:21/mi) 149/157bpm [1096b/mi] 163cal 8.16/10.08mph 3) 1mi - 7:32(7:32/mi) 155/160bpm [1169b/mi] 179cal 7.96/8.89mph 4) 0.11mi - 49(7:43/mi) 161/163bpm [1243b/mi] 18cal 7.77/7.83mph Add a comment 1.3mi, 11:49 Run - Warm Up Warm up pre-cx 1) 1mi - 9:27(9:27/mi) 117/132bpm [1107b/mi] 150cal 6.34/7.7mph 2) 0.25mi - 2:22(9:31/mi) 120/131bpm [1142b/mi] 37cal 6.31/7.89mph Add a comment
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	Sat 7th Dec Dec 7
8.1mi, 1:15:33 Run - Dog Running Longer Wimpole loop in the rain with 👻, 🛴 and 🥷. Longest for a while. Nice temperature for running and not too bad underfoot. 1) 1mi - 9:09(9:09/mi) 120/137bpm [1098b/mi] 127cal 6.56/8.43mph 2) 1mi - 9:28(9:28/mi) 129/142bpm [1221b/mi] 126cal 6.34/7.22mph 3) 1mi - 9:47(9:47/mi) 131/141bpm [1281b/mi] 140cal 6.14/7.68mph 4) 1mi - 9:29(9:29/mi) 132/141bpm [1251b/mi] 149cal 6.33/6.85mph 5) 1mi - 9:02(9:02/mi) 130/142bpm [1175b/mi] 159cal 6.64/8.56mph 6) 1mi - 9:05(9:05/mi) 137/145bpm [1245b/mi] 167cal 6.6/7.74mph 7) 1mi - 9:12(9:12/mi) 139/150bpm [1279b/mi] 174cal 6.52/8.97mph 8) 1mi - 9:21(9:21/mi) 141/155bpm [1318b/mi] 172cal 6.42/7.06mph 9) 0.12mi - 1:00(8:21/mi) 145/152bpm [1210b/mi] 18cal 7.19/7.24mph Add a comment	1mi, 19:06 Walk - General Morning dog walk. 1) 1mi - 18:55(18:55/mi) 132cal 59/91rpm 3.17/4.38mph 2) 0.01mi - 11(17:23/mi) 1cal 3.45/4.03mph Add a comment	4mi, 39:45 Run - Dog Running Off road mast loop. Getting muddier. Easy effort. 1) 1mi - 9:59(9:59/mi) 121/143bpm [1209b/mi] 170cal 6.01/7.28mph 2) 1mi - 10:01(10:01/mi) 126/137bpm [1263b/mi] 171cal 5.99/6.91mph 3) 1mi - 9:32(9:32/mi) 126/145bpm [1201b/mi] 167cal 6.29/7.99mph 4) 1mi - 10:06(10:06/mi) 126/146bpm [1273b/mi] 163cal 5.94/7.45mph 5) 0.01mi - 6(9:09/mi) 132/133bpm [1207b/mi] 1cal 6.56/6.89mph Add a comment	-	3.7mi, 37:22 Run - Dog Running Road out and back with all 3. Drizzle and has been raining a lot , so the off road paths are slippy. Need to think about other routes to get off the road. Altras not right for the mud! 1) 1mi - 9:50(9:50/mi) 119/136bpm [1169b/mi] 174cal 6.11/6.64mph 2) 1mi - 10:02(10:02/mi) 122/133bpm [1225b/mi] 163cal 5.98/7.22mph 3) 1mi - 10:28(10:28/mi) 127/140bpm [1329b/mi] 172cal 5.74/6.37mph 4) 0.7mi - 7:03(10:03/mi) 132/142bpm [1327b/mi] 122cal 5.97/6.7mph Add a comment	-	3.1mi, 22:37 Run - Dog Running KFCC & North Stow with 👻 and 🥷. Really windy, cold and rain. Started at back due to a bit late after the warm up. Started comfortably hard without overdoing it. Headwind half way, but attitude was there and kept pushing. Good finish as I caught a couple of others. Seasons best and consistent splits. 1) 1mi - 7:12(7:12/mi) 149/158bpm [1074b/mi] 153cal 8.32/9.66mph 2) 1mi - 7:29(7:29/mi) 152/156bpm [1139b/mi] 156cal 8.01/8.87mph 3) 1mi - 7:10(7:10/mi) 156/161bpm [1119b/mi] 167cal 8.37/9.25mph 4) 0.11mi - 45(6:35/mi) 160/161bpm [1054b/mi] 16cal 9.11/8.95mph Add a comment 1mi, 10:15 Run - Warm Up Not time for much of a warm up. 1) 0.98mi - 10:15(10:31/mi) 133/150bpm [1398b/mi] 154cal 5.71/7.37mph Add a comment
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
9.6mi, 1:25:15 Run - Dog Running Wimpole loop with Storm Darragh. Windy and rain throughout. Really happy with the pace and attitude. Longest run this year. With very wet and muddy, 👻, 🛴 and 🥷. 1) 1mi - 8:41(8:41/mi) 125/137bpm [1085b/mi] 140cal 6.91/7.85mph 2) 1mi - 8:57(8:57/mi) 127/144bpm [1137b/mi] 115cal 6.7/7.6mph 3) 1mi - 9:25(9:25/mi) 130/144bpm [1224b/mi] 137cal 6.37/8.08mph 4) 1mi - 8:54(8:54/mi) 128/143bpm [1139b/mi] 142cal 6.74/7.68mph 5) 1mi - 8:39(8:39/mi) 133/144bpm [1150b/mi] 170cal 6.94/7.78mph 6) 1mi - 8:34(8:34/mi) 134/145bpm [1147b/mi] 157cal 7.01/8.5mph 7) 1mi - 9:02(9:02/mi) 136/148bpm [1229b/mi] 168cal 6.64/7.33mph 8) 1mi - 8:46(8:46/mi) 136/151bpm [1192b/mi] 177cal 6.85/7.89mph 9) 1mi - 8:57(8:57/mi) 145/154bpm [1297b/mi] 171cal 6.71/7.66mph 10) 0.62mi - 5:21(8:34/mi) 149/154bpm [1278b/mi] 96cal 7/7.62mph Add a comment	-	3.6mi, 29:30 Run - Progressive Felt good, so ran a progressive road out and back with 👻, 🛴 and 🥷 1) 1mi - 8:33(8:33/mi) 138/182bpm [1181b/mi] 153cal 7.01/8.18mph 2) 1mi - 8:18(8:18/mi) 134/148bpm [1112b/mi] 152cal 7.23/8.54mph 3) 1mi - 7:57(7:57/mi) 138/156bpm [1097b/mi] 163cal 7.55/8.41mph 4) 0.61mi - 4:42(7:45/mi) 143/152bpm [1109b/mi] 103cal 7.74/9.16mph Add a comment	-	3.7mi, 36:08 Run - Dog Running Easy road and back with the torchlight bouncing off the mizzle. 👻, 🛴 and 🥷 1) 1mi - 9:53(9:53/mi) 120/134bpm [1185b/mi] 134cal 6.07/6.66mph 2) 1mi - 9:43(9:43/mi) 125/145bpm [1214b/mi] 129cal 6.18/7.31mph 3) 1mi - 9:55(9:55/mi) 125/142bpm [1240b/mi] 149cal 6.05/6.74mph 4) 0.67mi - 6:37(9:54/mi) 132/141bpm [1307b/mi] 107cal 6.06/7.06mph Add a comment	3.1mi, 28:51 Run - General 1) 1mi - 9:04(9:04/mi) 148/181bpm [1343b/mi] 148cal 6.61/7.37mph 2) 1mi - 9:43(9:43/mi) 122/133bpm [1185b/mi] 99cal 6.18/6.78mph 3) 1mi - 9:01(9:01/mi) 129/144bpm [1163b/mi] 126cal 6.65/10.83mph 4) 0.11mi - 1:03(9:42/mi) 126/140bpm [1223b/mi] 11cal 6.18/6.87mph Add a comment	-

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