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Recent Training
30th Sep	General	3.2mi	27:42
24th Sep	General	49.9mi	11:59:53
23rd Sep	General	3.2mi	40:30
16th Sep	General	3.1mi	26:30
15th Sep	General	1.5mi	19:46

12 Month Benchmarks	Run	Bike
Mile	7:18	1:59
5k	23:32	9:09
5mi	41:16	15:25
10k	51:35	20:43
10mi	1:27:53	35:54
Half	1:55:06	48:38
20mi	2:58:08	1:18:44
Mara	4:03:12	1:49:03
50k	7:20:51	2:16:52
40mi	9:32:52	3:25:25
75k	11:11:45	3:58:53

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2023 Targets	Set your targets
Bike 3107 Run 621 Swim 62

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2018	2019	PB	WB
5mi	1	49:21 46.28					49:21 9:52/mi	46.28
10km	4	56:48 50.19	51:43 55.57				51:43 8:19/mi	55.57
10mi	1		1:24:22 56.27				1:24:22 8:26/mi	56.27
13.1mi	7	1:58:22 52.60	2:01:09 51.82	1:50:33 57.28			1:50:33 8:26/mi	57.28
26.2mi	3			4:34:36 48.35	4:55:20 46.95	5:06:00 45.72	4:34:36 10:29/mi	48.35

2019		Result	WAVA	Distance
10 Nov	Athens marathon SB	5:06:00	45.72	26.2mi
2018		Result	WAVA	Distance
9 Dec	XXXVI Maratón Málaga SB	4:55:20	46.95	26.2mi
2013		Result	WAVA	Distance
21 Apr	London Marathon PB	4:34:36	48.35	26.2mi
17 Mar	Reading Half Marathon PB	1:50:33	57.28	13.1mi
3 Mar	Bath Half	1:58:28	53.45	13.1mi
17 Feb	Barcelona Half Marathon	1:51:11	56.95	13.1mi
2012		Result	WAVA	Distance
7 May	Shinfield 10K PB	51:43	55.57	10km
11 Mar	Bath Half SB	2:01:09	51.82	13.1mi
12 Feb	Bramley 10 PB	1:24:22	56.27	10mi
8 Jan	Goring, Woodcote & District Lions 10k	53:12	53.58	10km
2011		Result	WAVA	Distance
9 Oct	Swindon Half Marathon SB	1:58:22	52.60	13.1mi
2 Oct	Cricklade Half Marathon	2:05:44	49.52	13.1mi
25 Sep	Oxford Half Marathon	2:03:49	50.29	13.1mi
18 Sep	Highclere 10K	57:14	49.81	10km
17 Jul	Castle Combe 10k SB	56:48	50.19	10km
3 Jul	Twist Kingsclere 5 PB	49:21	46.28	5mi
2 May	Shinfield 10k		0.00	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	0	6	0	0	0	0	0	0	0	0	6
2023	3.2	2.4	6.8	0	0	0	0	0	0	0	0	0	12.4
2023	35	65	45	87	6	24	11	38	97	0	0	0	410
2023	0	60	0	45	1081	1319	207	0	0	0	0	0	2713
2022	0	0	0	0	13	0	0	5	0	0	0	0	18
2022	0	0	0	0	1.2	0.3	0	0	0	0	0	0	1.5
2022	46	53	75	103	105	192	87	85	119	81	104	82	1134
2022	0	0	77	67	168	240	255	0	0	0	0	0	806
2021	0	0	0	0	0	0	0	13	0	0	0	0	13
2021	0	0	0	0	0	0	1	0	0	0	0	0	1
2021	49	59	61	68	70	81	108	185	73	144	96	80	1074
2021	12	19	48	58	272	13	26	6	291	0	0	0	743
2020	0	0	0	0	1.4	0.8	2.3	0	0	0	0	0	4.5
2020	18	33	28	22	50	53	48	103	83	157	31	54	680
2020	0	0	134	90	81	159	73	90	86	0	51	0	764
2019	0	0	0.3	0	0	0	0.3	0	0	0	0	0	0.6
2019	189	112	100	77	59	42	27	38	72	27	37	30	809
2019	0	0	0	35	248	252	917	110	142	127	42	28	1902
2018	0.5	0	0	0	0	0	0	0	0.9	0.2	0	0.6	2.2
2018	113	123	107	139	104	109	103	105	110	118	163	127	1422
2018	0	0	0	0	0	0	18	5	7	14	0	30	74
2017	0	0	0	1.9	1.5	1.2	2.8	0	1	0.4	0.5	0	9.3
2017	51	59	47	58	79	90	101	97	155	162	136	119	1154
2017	0	0	0	74	3	23	0	0	0	0	0	0	100
2016	32	22	46	56	71	35	80	93	74	132	87	92	820
2016	0	19	19	0	0	10	10	0	0	0	0	0	59
2015	84	56	71	60	64	39	61	56	37	48	47	22	644
2015	0	0	0	0	0	91	12	0	127	0	0	60	289
2014	0	0	0	0	0	0.2	0	0.2	1.1	0	0	0	1.4
2014	83	63	50	42	57	49	50	50	0	26	60	83	613
2014	0	0	0	0	0	66	31	113	172	12	0	0	395
2013	103	83	100	66	41	44	54	28	49	60	49	52	729
2012	38	39	42	73	69	26	33	9	39	67	19	74	527
2012	0	0	0	0	5	0	0	0	0	0	0	13	18
2011	0	0	0	0	0	0	54	40	43	86	41	17	282
2011	0	0	0	0	0	0	0	4	0	0	0	0	4

Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10
-	-	-	-	-	-	13mi, 2:07:44 Run - General Split Summary === 1) 1km - 5:49(5:49/km) 121/132bpm [703b/km] 67cal 312/381W 2) 1km - 5:35(5:35/km) 133/143bpm [742b/km] 71cal 332/404W 3) 1km - 5:57(5:57/km) 133/140bpm [791b/km] 72cal 296/414W 4) 1km - 5:56(5:56/km) 139/149bpm [824b/km] 73cal 298/350W 5) 1km - 5:50(5:50/km) 141/149bpm [822b/km] 74cal 305/337W 6) 1km - 6:05(6:05/km) 142/148bpm [864b/km] 78cal 307/378W 7) 1km - 6:14(6:14/km) 140/147bpm [872b/km] 74cal 276/380W 8) 1km - 5:45(5:45/km) 142/148bpm [816b/km] 72cal 312/332W 9) 1km - 6:21(6:21/km) 143/150bpm [909b/km] 76cal 275/341W 10) 1km - 7:03(7:03/km) 144/149bpm [1015b/km] 83cal 257/348W 11) 1km - 5:55(5:55/km) 147/151bpm [869b/km] 76cal 316/392W 12) 1km - 5:56(5:56/km) 150/153bpm [889b/km] 77cal 309/373W 13) 1km - 6:01(6:01/km) 149/154bpm [897b/km] 75cal 287/410W 14) 1km - 6:38(6:38/km) 147/150bpm [976b/km] 79cal 291/417W 15) 1km - 6:22(6:22/km) 144/148bpm [918b/km] 72cal 264/327W 16) 1km - 6:20(6:20/km) 147/151bpm [931b/km] 76cal 289/379W 17) 1km - 5:54(5:54/km) 150/152bpm [884b/km] 75cal 304/317W 18) 1km - 6:02(6:02/km) 148/151bpm [893b/km] 75cal 293/317W 19) 1km - 6:23(6:23/km) 140/150bpm [894b/km] 74cal 266/320W 20) 1km - 6:37(6:37/km) 144/152bpm [954b/km] 78cal 269/352W 21) 0.86km - 5:01(5:52/km) 149/167bpm [875b/km] 65cal 309/465W Add a comment
Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17
-	-	-	-	1.5mi, 19:46 Run - General Split Summary === 1) 1km - 8:32(8:32/km) 110/139bpm [939b/km] 73cal 187/332W 2) 1km - 8:20(8:20/km) 125/136bpm [1042b/km] 75cal 174/322W 3) 0.34km - 2:53(8:28/km) 130/138bpm [1101b/km] 27cal 196/324W Add a comment	3.1mi, 26:30 Run - General Split Summary === 1) 1km - 4:41(4:41/km) 125/139bpm [585b/km] 55cal 400/537W 2) 1km - 4:44(4:44/km) 132/140bpm [626b/km] 60cal 387/420W 3) 1km - 5:29(5:29/km) 137/150bpm [752b/km] 69cal 301/412W 4) 1km - 5:30(5:30/km) 147/151bpm [807b/km] 73cal 302/391W 5) 1km - 5:52(5:52/km) 147/153bpm [861b/km] 76cal 300/430W 6) 0.06km - 14(3:55/km) 153/154bpm [599b/km] 3cal 454/496W Add a comment	-
Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24
-	-	-	-	-	3.2mi, 40:30 Run - General Split Summary === 1) 0km - 3(1:46:49/km) 75/75bpm [8012b/km] 2) 0km - 16(3:09:39/km) 76/82bpm [14414b/km] 1cal 3) 0km - 1(0/km) 83/83bpm [INFb/km] 4) 0km - 2(0/km) 84/84bpm [INFb/km] 5) 0km - 3(59:49/km) 84/85bpm [5024b/km] 6) 1km - 8:09(8:09/km) 113/123bpm [921b/km] 74cal 177/361W 7) 1km - 8:00(8:00/km) 125/153bpm [999b/km] 76cal 175/310W 8) 1km - 7:51(7:51/km) 141/155bpm [1106b/km] 85cal 208/351W 9) 1km - 7:57(7:57/km) 141/157bpm [1122b/km] 80cal 183/298W 10) 1km - 7:45(7:45/km) 142/153bpm [1100b/km] 80cal 212/340W 11) 0.07km - 24(5:51/km) 156/158bpm [912b/km] 5cal 298/322W Add a comment	49.9mi, 11:59:53 Run - General Split Summary === 1) 1km - 8:13(8:13/km) 110/125bpm [904b/km] 68cal 189/431W 2) 1km - 8:01(8:01/km) 128/140bpm [1025b/km] 72cal 183/317W 3) 1km - 8:26(8:26/km) 125/139bpm [1055b/km] 74cal 190/316W 4) 1km - 8:06(8:06/km) 115/138bpm [931b/km] 68cal 182/304W 5) 1km - 8:14(8:14/km) 113/133bpm [930b/km] 65cal 166/297W 6) 1km - 8:16(8:16/km) 110/122bpm [910b/km] 66cal 185/295W 7) 1km - 8:45(8:45/km) 108/128bpm [946b/km] 66cal 156/307W 8) 1km - 9:29(9:29/km) 122/144bpm [1157b/km] 71cal 146/308W 9) 1km - 8:09(8:09/km) 137/147bpm [1116b/km] 77cal 194/314W 10) 1km - 8:19(8:19/km) 139/149bpm [1157b/km] 77cal 187/300W 11) 1km - 8:34(8:34/km) 134/149bpm [1147b/km] 70cal 166/330W 12) 1km - 8:11(8:11/km) 138/149bpm [1130b/km] 73cal 183/345W 13) 1km - 8:40(8:40/km) 133/160bpm [1153b/km] 77cal 170/327W 14) 1km - 8:29(8:29/km) 129/141bpm [1095b/km] 66cal 188/326W 15) 1km - 8:16(8:16/km) 132/149bpm [1091b/km] 68cal 197/403W 16) 1km - 8:59(8:59/km) 118/140bpm [1061b/km] 64cal 169/323W 17) 1km - 8:28(8:28/km) 127/142bpm [1076b/km] 69cal 192/292W 18) 1km - 8:28(8:28/km) 128/146bpm [1083b/km] 65cal 188/292W 19) 1km - 9:10(9:10/km) 120/138bpm [1099b/km] 63cal 166/300W 20) 1km - 8:11(8:11/km) 129/146bpm [1056b/km] 71cal 212/383W 21) 1km - 8:40(8:40/km) 117/128bpm [1014b/km] 67cal 189/351W 22) 1km - 8:24(8:24/km) 122/136bpm [1025b/km] 70cal 205/329W 23) 1km - 8:35(8:35/km) 113/121bpm [970b/km] 66cal 184/289W 24) 1km - 8:49(8:49/km) 118/135bpm [1040b/km] 66cal 176/311W 25) 1km - 11:54(11:54/km) 112/140bpm [1333b/km] 66cal 118/309W 26) 1km - 8:09(8:09/km) 120/136bpm [979b/km] 67cal 199/388W 27) 1km - 8:54(8:54/km) 123/135bpm [1095b/km] 66cal 178/377W 28) 1km - 8:28(8:28/km) 123/138bpm [1041b/km] 67cal 177/339W 29) 1km - 8:29(8:29/km) 127/138bpm [1076b/km] 66cal 173/299W 30) 1km - 8:28(8:28/km) 127/142bpm [1076b/km] 65cal 167/349W 31) 1km - 8:20(8:20/km) 127/140bpm [1057b/km] 66cal 181/298W 32) 1km - 9:02(9:02/km) 127/139bpm [1148b/km] 65cal 171/327W 33) 1km - 9:03(9:03/km) 125/144bpm [1131b/km] 67cal 167/374W 34) 1km - 8:57(8:57/km) 126/139bpm [1127b/km] 66cal 169/333W 35) 1km - 8:37(8:37/km) 130/148bpm [1121b/km] 67cal 181/318W 36) 1km - 8:56(8:56/km) 132/151bpm [1179b/km] 69cal 172/291W 37) 1km - 9:20(9:20/km) 130/143bpm [1212b/km] 66cal 155/268W 38) 1km - 8:59(8:59/km) 132/150bpm [1186b/km] 67cal 174/361W 39) 1km - 9:11(9:11/km) 129/146bpm [1185b/km] 66cal 179/336W 40) 1km - 9:30(9:30/km) 128/151bpm [1216b/km] 69cal 167/311W 41) 1km - 9:41(9:41/km) 129/148bpm [1249b/km] 65cal 154/312W 42) 1km - 8:50(8:50/km) 132/151bpm [1167b/km] 70cal 168/289W 43) 1km - 8:34(8:34/km) 130/145bpm [1114b/km] 66cal 181/313W 44) 1km - 8:46(8:46/km) 129/143bpm [1131b/km] 64cal 171/314W 45) 1km - 9:42(9:42/km) 127/141bpm [1233b/km] 69cal 160/326W 46) 1km - 9:48(9:48/km) 123/132bpm [1205b/km] 62cal 161/317W 47) 1km - 8:52(8:52/km) 124/138bpm [1100b/km] 67cal 185/342W 48) 1km - 10:42(10:42/km) 122/142bpm [1306b/km] 69cal 146/308W 49) 1km - 8:42(8:42/km) 125/138bpm [1087b/km] 63cal 159/288W 50) 1km - 9:06(9:06/km) 121/136bpm [1102b/km] 64cal 167/329W 51) 1km - 9:18(9:18/km) 123/133bpm [1144b/km] 64cal 171/295W 52) 1km - 9:06(9:06/km) 130/143bpm [1183b/km] 71cal 185/359W 53) 1km - 9:01(9:01/km) 121/136bpm [1091b/km] 65cal 179/341W 54) 1km - 9:15(9:15/km) 121/136bpm [1120b/km] 65cal 160/399W 55) 1km - 8:35(8:35/km) 124/140bpm [1065b/km] 62cal 167/294W 56) 1km - 8:51(8:51/km) 125/142bpm [1107b/km] 67cal 176/292W 57) 1km - 8:59(8:59/km) 132/146bpm [1186b/km] 66cal 171/341W 58) 1km - 8:57(8:57/km) 121/146bpm [1083b/km] 69cal 183/397W 59) 1km - 9:21(9:21/km) 121/133bpm [1132b/km] 64cal 165/334W 60) 1km - 9:20(9:20/km) 127/143bpm [1186b/km] 66cal 146/297W 61) 1km - 10:25(10:25/km) 128/148bpm [1334b/km] 74cal 142/298W 62) 1km - 9:10(9:10/km) 130/151bpm [1192b/km] 70cal 169/285W 63) 1km - 9:01(9:01/km) 124/143bpm [1119b/km] 64cal 175/313W 64) 1km - 9:08(9:08/km) 134/152bpm [1223b/km] 70cal 174/333W 65) 1km - 10:30(10:30/km) 123/156bpm [1293b/km] 72cal 151/312W 66) 1km - 9:13(9:13/km) 129/146bpm [1189b/km] 66cal 175/311W 67) 1km - 8:55(8:55/km) 134/153bpm [1195b/km] 73cal 165/306W 68) 1km - 8:41(8:41/km) 123/138bpm [1069b/km] 67cal 184/317W 69) 1km - 8:57(8:57/km) 122/136bpm [1092b/km] 67cal 171/302W 70) 1km - 10:25(10:25/km) 103/149bpm [1073b/km] 67cal 129/356W 71) 1km - 9:37(9:37/km) 109/138bpm [1048b/km] 68cal 161/358W 72) 1km - 8:52(8:52/km) 125/146bpm [1109b/km] 69cal 174/326W 73) 1km - 9:17(9:17/km) 121/142bpm [1124b/km] 68cal 164/308W 74) 1km - 8:54(8:54/km) 118/131bpm [1051b/km] 64cal 165/307W 75) 1km - 9:04(9:04/km) 118/136bpm [1070b/km] 66cal 162/301W 76) 1km - 9:26(9:26/km) 125/160bpm [1180b/km] 70cal 161/295W 77) 1km - 9:34(9:34/km) 132/147bpm [1263b/km] 71cal 156/307W 78) 1km - 9:18(9:18/km) 126/142bpm [1172b/km] 63cal 161/272W 79) 1km - 8:46(8:46/km) 123/137bpm [1079b/km] 66cal 169/332W 80) 1km - 7:47(7:47/km) 134/153bpm [1042b/km] 70cal 203/298W 81) 0.36km - 3:11(8:45/km) 141/151bpm [1233b/km] 35cal 208/310W Add a comment
Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30	Sun 1st Oct Oct 1
-	-	-	-	-	3.2mi, 27:42 Run - General Split Summary === 1) 1km - 5:46(5:46/km) 121/138bpm [699b/km] 66cal 315/385W 2) 1km - 5:35(5:35/km) 129/134bpm [719b/km] 68cal 324/366W 3) 1km - 5:32(5:32/km) 137/142bpm [759b/km] 71cal 334/371W 4) 1km - 5:21(5:21/km) 146/153bpm [780b/km] 70cal 322/362W 5) 1km - 5:14(5:14/km) 150/158bpm [784b/km] 71cal 355/426W 6) 0.08km - 15(3:03/km) 148/157bpm [451b/km] 4cal 492/626W Add a comment	-

gshaug7741
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Read Everyone!

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

gshaug7741 M55

Member of the Month?

Read Everyone!

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

gshaug7741
M55