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adysmith
M55 Derbyshire

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Heanor RC

Races
38
Miles
9992
Miles
26
Miles
126
Miles
26
WAVA
77.96%
5k
21:17
10k
40:57
10M
1:09:45
Half
1:32:06
20M
2:30:35
Mara
3:20:24

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Recent Training
2nd Feb	General	3mi	36:01
28th Jan	Cross Country	6.4mi	48:49
28th Jan	Warm Up	1.1mi	9:52
26th Jan	Easy	3.7mi	30:16
25th Jan	Steady-State	6mi	47:49

Planned Races
English National XC Championships (Men)	25th Feb
Derby 10K 2023	26th Mar
ABP Southampton Marathon	2nd Apr
Great North Run	10th Sep
MBNA Chester Marathon	8th Oct

12 Month Benchmarks	Run	Bike
Mile	6:17	5:14
5k	20:05	18:00
5mi	32:50	30:30
10k	40:53	39:58
10mi	1:09:31	0
Half	1:31:46	0
20mi	2:30:07	0
Mara	3:34:20	0

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Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2017	2019	2020	2021	2022
5km	6	21:17 6:51/mi	73.21							22:40 66.09		22:25 68.41	21:56 70.99	21:17 73.21
10km	7	40:57 6:35/mi	77.96	48:22 60.09	46:14 62.87	46:16 63.34	43:52 67.91		46:35 65.04	49:40 61.53				40:57 77.96
10mi	2	1:09:45 6:59/mi	75.11				1:14:15 65.20							1:09:45 75.11
13.1mi	9	1:32:06 7:02/mi	75.31		1:36:51 65.56			1:41:40 63.53					1:33:46 73.97	1:32:06 75.31
20mi	2	2:30:35 7:32/mi	72.09										2:32:41 70.45	2:30:35 72.09
26.2mi	9	3:20:24 7:39/mi	72.89			3:33:57 62.50	3:34:07 62.98				4:06:02 57.77		3:26:08 70.21	3:20:24 72.89

Date	Planned Races			Distance
8 Oct	MBNA Chester Marathon Confirmed			26.2mi
10 Sep	Great North Run Confirmed			13.1mi
2 Apr	ABP Southampton Marathon Confirmed			26.2mi
26 Mar	Derby 10K 2023 Confirmed			10km
25 Feb	English National XC Championships (Men) Confirmed			12km
2023		Result	WAVA	Distance
28 Jan	Midlands XC Championships - Men	48:49	67.96	6.4mi
2022		Result	WAVA	Distance
2 Oct	London Marathon PB	3:20:24	72.89	26.2mi
18 Sep	Swansea Bay 10k PB	40:57	77.96	10km
11 Sep	Great North Run PB	1:32:06	75.31	13.1mi
30 Jul	Heckington 10 PB	1:09:45	75.11	10mi
19 Jun	Derby Ramathon	1:36:10	72.13	13.1mi
4 Jun	Herrington country parkrun PB	21:17	73.21	5km
24 Apr	ABP Southampton Marathon	3:36:29	67.48	26.2mi
3 Apr	Manchester Marathon	3:35:32	67.77	26.2mi
26 Mar	Monsal Trail Half Marathon - SATURDAY	2:21:36	48.99	13.1mi
13 Mar	Oundle 20 PB	2:30:35	72.09	20mi
26 Feb	English National XC Championships (Men)	1:05:47	60.08	7.63mi
29 Jan	Midland XC Championships	54:42	67.23	7.1mi
2021		Result	WAVA	Distance
28 Nov	Asda Foundation Derby Half Marathon SB	1:33:46	73.97	13.1mi
31 Oct	Leicester Half Marathon	1:36:09	72.14	13.1mi
23 Oct	Shipley Country parkrun	21:57	70.99	5km
10 Oct	Manchester Marathon	3:44:08	64.57	26.2mi
3 Oct	London Marathon SB	3:26:08	70.21	26.2mi
12 Sep	Great North Run	2:27:51	46.48	13.1mi
28 Aug	Shipley Country parkrun SB	21:56	70.48	5km
22 Aug	Oundle 20 SB	2:32:41	70.45	20mi
2020		Result	WAVA	Distance
14 Mar	Sheffield Hallam parkrun SB	22:25	68.41	5km
29 Feb	Shipley Country parkrun	23:37	64.94	5km
2019		Result	WAVA	Distance
28 Apr	London Marathon SB	4:06:02	57.77	26.2mi
2017		Result	WAVA	Distance
18 Jun	Ripley 10k SB	49:40	61.53	10km
13 May	Shipley Country parkrun SB	22:40	66.09	5km
2015		Result	WAVA	Distance
13 Dec	Bolsover 10k SB	46:35	65.04	10km
2014		Result	WAVA	Distance
29 Jun	Humber Bridge half marathon SB	1:41:40	63.53	13.1mi
2013		Result	WAVA	Distance
24 Nov	Heanor 10K Pudding Run SB	43:52	67.91	10km
13 Oct	Leicester Marathon SB	3:34:07	62.98	26.2mi
26 May	Edinburgh Marathon	3:44:59	59.94	26.2mi
17 Feb	Plymouth Hoe 10 SB	1:14:15	65.20	10mi
2012		Result	WAVA	Distance
14 Oct	Leicester Marathon SB	3:33:57	62.50	26.2mi
8 Jul	British 10K London Run SB	46:16	63.34	10km
2011		Result	WAVA	Distance
27 Nov	Clowne Half Marathon SB	1:36:51	65.56	13.1mi
26 Jun	Mansfield Half Marathon	1:47:43	58.45	13.1mi
15 May	Great Manchester Run SB	46:14	62.87	10km
2010		Result	WAVA	Distance
21 Nov	Heanor 10K Pudding Run SB	48:22	60.09	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	56	3	0	0	0	0	0	0	0	0	0	0	59
2023	25	0	0	0	0	0	0	0	0	0	0	0	25
2022	5	0	0	0	0	0	0	0	0	0	0	0	5
2022	192	106	129	125	138	104	127	159	129	53	77	79	1419
2022	0	0	0	0	0	0	0	0	0	6	0	0	6
2021	0	6	0	0	0	0	2	0	0	0	0	0	8
2021	42	85	76	115	114	107	133	189	133	113	94	30	1230
2020	2	0	0	0	0	0	0	0	0	0	0	0	2
2020	92	115	89	99	165	120	76	133	138	168	164	85	1444
2020	0	0	0	12	26	0	0	0	0	0	0	0	38
2019	107	111	92	167	50	136	127	92	72	61	10	9	1034
2018	0	0	42	25	34	35	30	11	0	45	106	62	389
2017	0	0	0	0	0	14	0	0	20	56	51	6	147
2016	61	113	59	11	97	166	117	124	0	0	0	0	748
2015	0	0	0	0	0	6	45	63	41	0	18	0	172
2014	61	23	91	52	23	13	0	0	0	0	0	0	263
2013	0	0	0	3.9	0	0	0	0	0	0	0	0	3.9
2013	45	34	6	64	118	154	179	190	168	70	47	14	1088
2013	0	0	0	7	0	0	0	0	0	0	0	0	7
2012	0	0	0	0	0	0	0	0	10	0	0	0	10
2012	60	80	81	182	170	17	26	93	153	61	53	31	1008
2012	0	0	15	0	0	0	0	6	0	0	0	0	21
2011	65	70	0	31	37	48	47	137	161	181	107	11	894
2011	0	0	0	14	11	0	0	0	0	0	0	4	29
2010	0	0	0	0	0	0	0	0	0	18	4	0	22
2010	0	0	0	0	0	0	0	0	0	0	46	49	95

Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10	Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14
-	-	-	-	-	-	5.7mi, 45:09 Run - Cross Country Split Summary === 1) 1m - 7:25(7:25/m) 136/145bpm [1008b/mi] 63cal 8.09/10.94mph 2) 1m - 8:07(8:07/m) 151/169bpm [1226b/mi] 77cal 7.39/8.35mph 3) 1m - 7:57(7:57/m) 161/172bpm [1280b/mi] 80cal 7.55/8.39mph 4) 1m - 8:11(8:11/m) 165/171bpm [1350b/mi] 84cal 7.33/8.35mph 5) 1m - 8:14(8:14/m) 168/177bpm [1383b/mi] 87cal 7.29/8.14mph 6) 0.69m - 5:27(7:57/m) 165/171bpm [1312b/mi] 56cal 7.55/8.56mph Add a comment
Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21
6.4mi, 57:47 Bike - General Split Summary === 1) 5m - 40:47(8:09/m) 113/148bpm [922b/mi] 268cal 7.36/18.51mph 2) 1.43m - 16:59(11:53/m) 118/151bpm [1401b/mi] 104cal 5.05/10.29mph Add a comment	-	7.7mi, 1:04:07 Run - Steady-State Split Summary === 1) 1m - 8:45(8:45/m) 133/156bpm [1163b/mi] 74cal 6.86/7.7mph 2) 1m - 8:17(8:17/m) 141/152bpm [1167b/mi] 75cal 7.25/7.39mph 3) 1m - 7:58(7:58/m) 154/208bpm [1227b/mi] 78cal 7.53/7.91mph 4) 1m - 7:50(7:50/m) 160/164bpm [1253b/mi] 80cal 7.66/8.25mph 5) 1m - 8:43(8:43/m) 161/163bpm [1404b/mi] 88cal 6.88/7.89mph 6) 1m - 8:51(8:51/m) 161/194bpm [1424b/mi] 90cal 6.78/7.26mph 7) 1m - 8:24(8:24/m) 156/164bpm [1310b/mi] 82cal 7.15/7.31mph 8) 0.67m - 5:20(8:00/m) 151/159bpm [1207b/mi] 47cal 7.51/7.64mph Add a comment 0.8mi, 6:46 Run - Warm Up Split Summary === 1) 0.81m - 6:46(8:22/m) 130/139bpm [1087b/mi] 54cal 7.18/7.72mph Add a comment 2.9mi, 39:18 Run - Run-Walk Split Summary === 1) 1m - 14:17(14:17/m) 119/149bpm [1699b/mi] 94cal 4.2/6.26mph 2) 1m - 11:39(11:39/m) 140/162bpm [1630b/mi] 100cal 5.15/6.39mph 3) 0.89m - 13:23(15:02/m) 122/154bpm [1833b/mi] 66cal 3.99/6.35mph Add a comment 0.2mi, 3:06 Run - Warm Up Split Summary === 1) 0.17m - 3:06(17:45/m) 96/102bpm [1704b/mi] 13cal 3.38/3.53mph Add a comment	-	2.7mi, 34:17 Run - Run-Walk Split Summary === 1) 1m - 14:03(14:03/m) 106/137bpm [1489b/mi] 75cal 4.27/6.72mph 2) 1m - 11:47(11:47/m) 114/128bpm [1343b/mi] 70cal 5.09/6.74mph 3) 0.69m - 8:27(12:19/m) 111/129bpm [1366b/mi] 44cal 4.87/6.91mph Add a comment	3.1mi, 38:41 Run - Run-Walk Split Summary === 1) 1m - 13:23(13:23/m) 122/160bpm [1632b/mi] 95cal 4.49/6.82mph 2) 1m - 10:52(10:52/m) 135/153bpm [1468b/mi] 91cal 5.52/6.91mph 3) 1m - 12:16(12:16/m) 137/162bpm [1681b/mi] 99cal 4.89/6.41mph 4) 0.13m - 2:10(16:44/m) 107/112bpm [1790b/mi] 5cal 3.59/3.74mph Add a comment	7mi, 1:10:33 Bike - General Split Summary === 1) 5m - 46:42(9:20/m) 91/143bpm [850b/mi] 211cal 6.42/15.57mph 2) 1.97m - 23:51(12:07/m) 108/140bpm [1309b/mi] 147cal 4.95/11.65mph Add a comment
Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28
9mi, 1:16:50 Run - Steady-State Split Summary === 1) 1m - 8:18(8:18/m) 125/130bpm [1037b/mi] 65cal 7.23/7.62mph 2) 1m - 7:44(7:44/m) 106/156bpm [820b/mi] 37cal 7.76/8.25mph 3) 1m - 8:12(8:12/m) 93/107bpm [763b/mi] 23cal 7.31/8.2mph 4) 1m - 7:56(7:56/m) 117/139bpm [929b/mi] 48cal 7.56/7.87mph 5) 1m - 8:36(8:36/m) 120/128bpm [1031b/mi] 53cal 6.98/7.68mph 6) 1m - 8:50(8:50/m) 127/151bpm [1122b/mi] 62cal 6.79/7.68mph 7) 1m - 9:12(9:12/m) 128/136bpm [1178b/mi] 63cal 6.52/7.62mph 8) 1m - 8:51(8:51/m) 130/147bpm [1151b/mi] 62cal 6.78/7.39mph 9) 1m - 9:08(9:08/m) 130/137bpm [1187b/mi] 61cal 6.57/6.97mph 10) 0.01m - 3(6:39/m) 132/132bpm [878b/mi] 9.01/6.53mph Add a comment	6.6mi, 43:05 Bike - General Split Summary === 1) 5m - 30:47(6:09/m) 92/137bpm [567b/mi] 153cal 9.74/18.93mph 2) 1.58m - 12:18(7:46/m) 97/141bpm [753b/mi] 63cal 7.73/11.96mph Add a comment	-	6mi, 47:49 Run - Steady-State Split Summary === 1) 1m - 8:23(8:23/m) 136/143bpm [1140b/mi] 78cal 7.16/7.97mph 2) 1m - 7:57(7:57/m) 131/141bpm [1042b/mi] 68cal 7.54/8.01mph 3) 1m - 7:44(7:44/m) 138/142bpm [1068b/mi] 71cal 7.76/8.1mph 4) 1m - 7:26(7:26/m) 143/147bpm [1063b/mi] 71cal 8.07/8.52mph 5) 1m - 8:02(8:02/m) 149/156bpm [1198b/mi] 80cal 7.46/8.16mph 6) 1m - 8:13(8:13/m) 150/160bpm [1233b/mi] 82cal 7.3/7.58mph 7) 0.01m - 3(6:46/m) 148/148bpm [1002b/mi] 8.86/7.33mph Add a comment	3.7mi, 30:16 Run - Easy Split Summary === 1) 1m - 7:52(7:52/m) 176/182bpm [1384b/mi] 104cal 7.63/8.93mph 2) 1m - 8:38(8:38/m) 181/187bpm [1563b/mi] 121cal 6.95/7.33mph 3) 1m - 8:19(8:19/m) 190/196bpm [1581b/mi] 118cal 7.21/7.39mph 4) 0.67m - 5:27(8:05/m) 192/201bpm [1551b/mi] 77cal 7.43/7.78mph Add a comment	-	6.4mi, 48:49 Run - Cross Country Split Summary === 1) 1m - 7:20(7:20/m) 143/156bpm [1048b/mi] 72cal 8.19/10.37mph 2) 1m - 7:28(7:28/m) 153/166bpm [1144b/mi] 80cal 8.03/8.58mph 3) 1m - 7:35(7:35/m) 164/168bpm [1244b/mi] 87cal 7.91/8.52mph 4) 1m - 7:52(7:52/m) 163/172bpm [1283b/mi] 90cal 7.62/8.37mph 5) 1m - 7:45(7:45/m) 163/166bpm [1263b/mi] 88cal 7.74/8.27mph 6) 1m - 8:01(8:01/m) 164/173bpm [1316b/mi] 91cal 7.48/8.16mph 7) 0.4m - 2:47(7:00/m) 169/175bpm [1184b/mi] 33cal 8.57/9.37mph Add a comment 1.1mi, 9:52 Run - Warm Up Split Summary === 1) 1m - 9:05(9:05/m) 149/161bpm [1353b/mi] 95cal 6.61/7.08mph 2) 0.09m - 48(8:37/m) 142/149bpm [1223b/mi] 8cal 6.97/7.12mph Add a comment
Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31	Wed 1st Feb Feb 1	Thu 2nd Feb Feb 2	Fri 3rd Feb Feb 3	Sat 4th Feb Feb 4
-	-	-	-	3mi, 36:01 Run - General Split Summary === 1) 1m - 13:14(13:14/m) 131/178bpm [1734b/mi] 110cal 4.53/6.78mph 2) 1m - 10:46(10:46/m) 172/192bpm [1853b/mi] 136cal 5.57/7.1mph 3) 1m - 11:32(11:32/m) 176/185bpm [2029b/mi] 150cal 5.21/6.72mph 4) 0.03m - 29(16:23/m) 147/149bpm [2409b/mi] 4cal 3.66/3.44mph Add a comment	-	-

adysmith M55 Derbyshire

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adysmith
M55 Derbyshire