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Soggous F45

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Races
50
Miles
5424
Miles
12
Miles
371
Miles
654
WAVA
65.48%
5k
22:42
10k
48:16
10M
1:30:16
Half
1:45:25
20M
3:16:09
Mara
4:22:08

About Me
I don't like running marathons. Show More...

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Recent Blogs
Map reading while running	Jun 2014
Baldock 10K	Sep 2013
Duck N Dash aquathlon	Sep 2013
PW at Greenway Challenge	May 2013
Stotfold 5K Fun Run	May 2013

Recent Training
25th Jun	General	3.2mi	55:54
12th Jun	General	3.3mi	53:39
11th Jun	General	3.2mi	1:01:02
11th Jun	General	1.5mi	28:22
May 2022	General	5.5mi	2:09:30

12 Month Benchmarks	Run
Mile	12:13
5k	40:21

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Buddies (9)

Followers (1)

Badges Collected	See available badges
+ 100 others

Best Times
Best WAVA

Dist	Races	PB	WB	2011	2012	2013	2014	2015	2016
5km	19	22:42 7:18/mi	65.48		22:42 65.48	23:57 62.06	23:10 64.57	25:36 58.67
10km	10	48:16 7:46/mi	63.13	48:54 62.31	48:16 63.13	49:14 62.05	48:58 62.83		55:44 55.72
10mi	2	1:30:16 9:02/mi	55.92					1:30:16 55.92	1:36:20 52.40
13.1mi	9	1:45:25 8:03/mi	62.70	1:49:55 59.73	1:53:39 57.77	1:45:25 62.70	1:48:57 60.66
15mi	1	2:08:23 8:34/mi	58.95				2:08:23 58.95
20mi	1	3:16:09 9:48/mi	52.35					3:16:09 52.35
26.2mi	3	4:22:08 10:00/mi	52.42		4:58:49 45.66		4:22:08 52.42	4:26:56 51.72
26.5mi	1	5:34:35 12:38/mi	41.54				5:34:35 41.54

2016		Result	WAVA	Distance
22 Oct	Catton parkrun		0.00	5km
2 Oct	Standalone 10k SB	55:44	55.72	10km
10 Apr	Sandy 10 SB	1:36:20	52.40	10mi
2015		Result	WAVA	Distance
29 Nov	Bass Belle 10 PB	1:30:16	55.92	10mi
23 Aug	Duck N Dash - Duck	11:06 / 32:36	0.00	0.4km/6km
19 Jun	Marston Forest 5K SB	25:36	58.67	5km
23 May	Thetford parkrun	26:02	57.70	5km
26 Apr	London Marathon SB	4:26:56	51.72	26.2mi
29 Mar	Oakley 20 PB	3:16:09	52.35	20mi
2014		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon	1:50:13	60.22	13.1mi
19 Oct	Ampthill Trophy	46:26	52.47	8km
5 Oct	Standalone 10K SB	48:58	62.83	10km
14 Sep	Baldock 10k	50:06	61.41	10km
31 Aug	Duck N Dash Aquathlon - The Duck	11:39 / 30:35	0.00	400metres/6km
2 Aug	NHRR First Saturday 5K	25:40	58.28	5km
5 Jul	NHRR First Saturday 5K	24:28	61.14	5km
29 Jun	Herts Hobble PB	5:34:35	41.54	26.5mi
20 Jun	Marston Forest 5K	24:27	61.18	5km
18 May	Stotfold 5K Fun Run and Health Walk SB	23:10	64.57	5km
5 May	Milton Keynes Marathon PB	4:22:08	52.42	26.2mi
3 May	NHRR First Saturday 5K	40:55	36.56	5km
1 Mar	NHRR First Saturday 5K	27:35	54.04	5km
16 Feb	Baldock Beast Half Marathon SB	1:48:57	60.66	13.1mi
19 Jan	Folksworth 15 PB	2:08:23	58.95	15mi
4 Jan	NHRR First Saturday 5K	31:49	46.85	5km
2013		Result	WAVA	Distance
7 Dec	NHRR First Saturday 5K	25:20	58.84	5km
3 Nov	Stevenage Half Marathon PB	1:45:25	62.70	13.1mi
6 Oct	Standalone 10K	50:03	61.23	10km
15 Sep	Baldock 10k	51:45	59.22	10km
7 Sep	NHRR First Saturday 5K	26:15	56.79	5km
1 Sep	Duck N Dash Aquathlon - The Duck	11:39 / 29:59	0.00	400metres/6km
3 Aug	NHRR First Saturday 5K	26:27	56.36	5km
5 May	Greenway Challenge	2:00:56	54.65	13.1mi
4 May	Stotfold 5K Fun Run and Health Walk	41:39	35.79	5km
6 Apr	First Saturday 5k SB	23:57	62.06	5km
2 Mar	Stanley Park 10K Road Race SB	49:14	62.05	10km
24 Feb	Baldock Half Marathon	1:51:26	59.10	13.1mi
5 Jan	1st Saturday 5K	27:28	54.11	5km
2012		Result	WAVA	Distance
1 Dec	1st Saturday 5K	26:20	56.44	5km
28 Oct	Preston Guild Marathon SB	4:58:49	45.66	26.2mi
15 Jun	Marston Forest 5K PB	22:42	65.48	5km
6 May	Greenway Challenge	1:46:30	61.83	13.1mi
15 Apr	Flitwick 10k PB	48:16	63.13	10km
18 Mar	Baldock Half Marathon SB	1:53:39	57.77	13.1mi
4 Feb	1st Saturday 5K	23:32	63.01	5km
7 Jan	1st Saturday 5K	25:00	59.31	5km
2011		Result	WAVA	Distance
6 Nov	Stevenage Half Marathon SB	1:49:55	59.73	13.1mi
23 Oct	Autumn Breaker 10k SB	48:54	62.31	10km
2 Oct	Standalone 10K	49:21	61.74	10km
28 Aug	Fleetwood Half Marathon	1:51:40	58.79	13.1mi
10 Apr	Flitwick 10K	57:18	53.07	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
2022	7	8	0	0	6	1	0	0	0	0	0	0	22
2022	0	2	13	9	0	10	0	0	0	0	0	0	34
2021	21	93	80	46	48	0	5	15	0	27	0	0	335
2021	8	3	3	2	0	3	12	0	15	72	0	0	118
2020	21	17	14	23	30	0	15	13	17	9	14	1	174
2020	54	20	34	39	46	21	17	58	19	15	5	0	326
2020	7	6	0	20	14	0	0	0	0	0	0	0	47
2019	1	1	4	0	0	0	0	0	0	0	0	0	6
2019	5	19	33	93	14	0	0	0	0	3	15	4	185
2018	0	1	2	9	14	10	3	21	11	8	1	0	80
2018	0	0	0	0	0	0	0	0.7	0	0	0	0	0.7
2018	74	55	47	26	29	8	19	4	9	15	0	2	286
2018	0	0	14	28	19	5	0	6	0	0	0	0	72
2017	0	0	0	0	0	0	0	6	0	1	1	8	17
2017	30	31	35	69	41	60	48	12	36	16	13	9	399
2017	0	0	0	9	0	3	0	0	1	0	0	0	13
2016	55	6	23	39	42	42	16	33	51	31	24	32	392
2016	0	0	0	0	0	0	0	6	0	0	0	0	6
2015	0	0	0	1.9	0.5	2	0	0.3	0	0	0	0	4.6
2015	89	74	106	101	67	37	27	93	43	49	51	8	743
2015	9	17	2	3	0	0	0	75	0	0	0	0	105
2014	3	1	0	0	3	4	1	0	0	0	0	3	16
2014	0.9	0.5	0	0.1	0	0.9	0	0.7	0	0	0	0	3.1
2014	135	125	143	75	96	98	60	85	65	72	46	26	1027
2014	11	0	0	0	0	0	0	0	10	21	0	0	42
2013	0	0	0	2	0	0	0	2	0	0	0	0	5
2013	0	0	0	0	0	0	1.4	0.8	0.3	0	0	0	2.5
2013	102	63	64	58	73	68	12	61	71	106	108	114	900
2013	0	0	6	0	0	5	66	5	4	0	0	0	84
2012	88	95	83	88	118	65	131	113	100	40	43	48	1011
1990	0.5	0.3	0	0	0	0	0	0	0	0	0	0	0.8
1989	0	0	0	0	0	0	0	0	0	0	0	0.5	0.5

Fri 10th Jun Jun 10	Sat 11th Jun Jun 11	Sun 12th Jun Jun 12	Mon 13th Jun Jun 13	Tue 14th Jun Jun 14	Wed 15th Jun Jun 15	Thu 16th Jun Jun 16
-	3.2mi, 1:01:02 Run - General Split Summary === 1) 1m - 18:47(18:47/m) 115/124bpm [2161b/mi] 135cal 3.19/4.66mph 2) 1m - 18:58(18:58/m) 121/128bpm [2295b/mi] 137cal 3.16/5.07mph 3) 0.33m - 6:19(18:55/m) 117/124bpm [2214b/mi] 45cal 3.17/4.63mph 4) 0.84m - 16:57(20:18/m) 116/126bpm [2354b/mi] 119cal 2.96/3.72mph Add a comment 1.5mi, 28:22 Walk - General Split Summary === 1) 1m - 19:16(19:16/m) 107/117bpm [2062b/mi] 124cal 65/125rpm 3.11/6.1mph 2) 0.47m - 9:06(19:33/m) 106/118bpm [2073b/mi] 49cal 61/119rpm 3.07/3.8mph Add a comment	3.3mi, 53:39 Run - General Split Summary === 1) 0.63m - 10:00(15:55/m) 130/164bpm [2070b/mi] 92cal 3.77/5.47mph 2) 1m - 14:09(14:09/m) 139/185bpm [1966b/mi] 143cal 4.24/5.61mph 3) 1m - 15:31(15:31/m) 139/178bpm [2156b/mi] 140cal 3.87/5.7mph 4) 0.69m - 14:00(20:18/m) 122/136bpm [2477b/mi] 96cal 2.95/3.4mph Add a comment	-	-	-	-
Fri 17th Jun Jun 17	Sat 18th Jun Jun 18	Sun 19th Jun Jun 19	Mon 20th Jun Jun 20	Tue 21st Jun Jun 21	Wed 22nd Jun Jun 22	Thu 23rd Jun Jun 23
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Fri 24th Jun Jun 24	Sat 25th Jun Jun 25	Sun 26th Jun Jun 26	Mon 27th Jun Jun 27	Tue 28th Jun Jun 28	Wed 29th Jun Jun 29	Thu 30th Jun Jun 30
-	3.2mi, 55:54 Run - General Split Summary === 1) 1m - 17:14(17:14/m) 138/166bpm [2379b/mi] 159cal 3.48/5.43mph 2) 1m - 17:08(17:08/m) 138/176bpm [2364b/mi] 143cal 3.5/5.41mph 3) 1m - 17:51(17:51/m) 137/173bpm [2444b/mi] 148cal 3.36/5.8mph 4) 0.21m - 3:41(17:48/m) 128/132bpm [2277b/mi] 29cal 3.37/3.76mph Add a comment	-	-	-	-	-
Fri 1st Jul Jul 1	Sat 2nd Jul Jul 2	Sun 3rd Jul Jul 3	Mon 4th Jul Jul 4	Tue 5th Jul Jul 5	Wed 6th Jul Jul 6	Thu 7th Jul Jul 7
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