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CasB
F45 Middlesex

Elk (65)

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Races
33
Miles
7751
Miles
59
Miles
1175
Miles
169
WAVA
70.15%
Mile
6:48
5k
22:33
10k
48:23
Half
1:47:07
20M
3:07:48
Mara
4:07:48
Mile
39:58

About Me
Running a bit. Sometimes a bit more. Show More...

Random Q&A	See your Q&A
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Recent Blogs
Reflections on a Garmin 'adaptive' training plan	18th Sep
Race report - LFOTM 5k, March 2023	Apr 2023
Holiday report! A week at Club La Santa	Mar 2023
Race report - Watford HM 2023	Feb 2023
Highlights of 2022	Dec 2022

My parkrun
No parkrun selected

Recent Training
24th Sep	Race	13.2mi	1:47:02
24th Sep	Warm Up	1mi	9:12
22nd Sep	Easy	4.1mi	40:42
21st Sep	Easy	4.1mi	40:00
19th Sep	General	1.9mi	19:28

12 Month Benchmarks	Run	Bike
This user has chosen not to share training detail.

Recent Pictures	Show more

2023 Targets	Set your targets
Run 1200 Swim 50

Recent Threads
100 miles a month in 2023
The virtual mile thread
What's making you smile today?

Followers (2)

Badges Collected	See available badges
+ 228 others

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Best Times
Best WAVA

Dist	Races	2016	2018	2019	2020	2021	2022	2023	PB	WB
1mi	2							6:48 67.22	6:48 6:48/mi	67.22
5km	11		53:54 28.43				23:46 66.56	22:33 70.15	22:33 7:15/mi	70.15
10km	2				50:25 63.00		48:23 66.20		48:23 7:47/mi	66.20
13mi	1		2:01:57 54.97						2:01:57 9:23/mi	54.97
13.1mi	10	2:14:13 49.63	2:08:04 52.71	1:56:19 58.03	1:53:33 59.90	1:50:07 62.27	1:47:53 64.12	1:47:07 65.86	1:47:07 8:11/mi	65.86
20mi	2				3:07:48 56.44	3:20:12 53.87			3:07:48 9:23/mi	56.44
26.2mi	3				4:11:17 56.23	4:07:48 57.54			4:07:48 9:27/mi	57.54

2023		Result	WAVA	Distance
24 Sep	Ealing Half Marathon PB	1:47:07	65.86	13.1mi
16 Sep	Swim serpentine	39:58	0.00	1mi
1 Aug	August Virtual Mile	7:41	59.49	1mi
1 Jul	July Virtual Mile PB	6:48	67.22	1mi
31 Mar	Serpentine Last Friday of the Month 5K PB	22:33	70.15	5km
4 Mar	Blandford parkrun	24:00	65.91	5km
25 Feb	Harrow parkrun	26:29	59.73	5km
18 Feb	Harrow parkrun	25:14	62.69	5km
11 Feb	Harrow parkrun	28:04	56.36	5km
5 Feb	Watford Half Marathon	2:01:12	57.62	13.1mi
4 Feb	Harrow parkrun	27:22	57.80	5km
28 Jan	Harrow parkrun	25:32	61.95	5km
14 Jan	Harrow parkrun	26:57	58.70	5km
7 Jan	Harrow parkrun	27:45	57.00	5km
2022		Result	WAVA	Distance
3 Aug	Willesdon Track 5000m SB	23:46	66.56	5km
3 Jul	Outlaw Holkham Half	/ / 2:08:00	0.00	1.2miles/56miles/13.1miles
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
27 Mar	Lee Valley RunFest half-marathon SB	1:47:53	64.12	13.1mi
23 Feb	RunThrough Chase the Moon Battersea Park 10k PB	48:23	66.20	10km
2021		Result	WAVA	Distance
3 Oct	London Marathon PB	4:07:48	57.54	26.2mi
5 Sep	Milton Keynes Festival of Running 20m SB	3:20:12	53.87	20mi
18 Apr	Dorney Lake Half Marathon 2020/21 Races - April SB	1:50:07	62.27	13.1mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
6 Dec	Remembrance Run Hertfordshire SB	50:25	63.00	10km
4 Oct	Dorney Lake Marathon	4:11:17	56.23	26.2mi
4 Oct	Virtual London Marathon SB	4:11:17	56.23	26.2mi
8 Mar	Hillingdon 20 PB	3:07:48	56.44	20mi
23 Feb	Hillingdon Half Marathon SB	1:53:33	59.90	13.1mi
2019		Result	WAVA	Distance
15 Sep	Harrow half marathon	2:06:30	53.76	13.1mi
24 Feb	Hillingdon Half Marathon SB	1:56:19	58.03	13.1mi
2018		Result	WAVA	Distance
11 Nov	Grand Union Canal Autumn Half Marathon PB	2:01:57	54.97	13mi
16 Sep	Harrow half marathon SB	2:08:04	52.71	13.1mi
15 Aug	RunThrough Chase the Sun Hyde Park 5k & 10k - August SB	53:54	28.43	5km
8 Apr	Grand Union Canal Spring Half Marathon	2:09:06	51.93	13.1mi
2016		Result	WAVA	Distance
13 Nov	Grand Union Canal Half Marathon SB	2:14:13	49.63	13.1mi

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	3.3	4.3	6.6	4	6.7	5.2	8.1	8.4	2.8	0	0	0	49.5
2023	110	101	106	112	115	108	112	122	88	0	0	0	973
2023	0	0	0	0	0	0	0	0	12	0	0	0	12
2022	0	0	0	0	0	0	0	0	56	0	0	0	56
2022	0	0	0.6	0	0	0.6	0	0	0	3.2	2.6	2.7	9.7
2022	116	104	101	113	116	114	107	107	34	80	108	101	1201
2022	0	0	21	0	0	0	0	0	0	0	0	0	21
2021	0	0	13	0	0	21	0	0	0	0	0	0	34
2021	140	141	143	111	158	79	178	202	155	100	85	109	1601
2021	0	0	19	0	0	66	28	9	0	0	0	0	123
2020	0	0	0	0	0	0	4	0	0	10	0	2	16
2020	127	153	140	122	139	125	120	171	151	97	119	114	1578
2020	0	0	18	105	92	61	42	0	0	39	0	0	357
2019	103	84	40	68	67	46	90	88	89	75	104	133	987
2019	0	0	0	0	11	107	7	0	10	144	0	0	279
2018	0	0	0	0	33	0	14	0	0	0	0	0	47
2018	63	64	57	54	61	71	81	94	85	101	36	84	851
2018	0	0	0	0	14	0	0	0	0	0	126	0	140
2017	0	0	0	0	0	0	0	0	0	16	0	0	16
2017	36	0	29	27	40	54	50	21	51	58	43	40	451
2017	0	0	0	13	0	0	0	0	0	0	112	118	243
2016	0	0	0	0	0	0	0	0	0	30	40	38	108

Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4
4.1mi, 46:24 Run - Track Session	-	6.4mi, 1:02:31 Run - Easy 1.2mi, 47:19 Swim - Pool	3.3mi, 31:00 Run - Easy	3.1mi, 25:45 Run - parkrun	10.7mi, 1:38:29 Run - Long Run	-
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	Mon 11th Sep Sep 11
4mi, 37:58 Run - Easy	-	0.9mi, 36:20 Swim - Pool	6.3mi, 1:00:00 Run - Race Pace	5.5mi, 50:00 Run - parkrun	4.3mi, 45:00 Run - Easy 6.2mi, 33:27 Bike - General 0.9mi, 46:26 Swim - Open Water 6.2mi, 32:59 Bike - General	-
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	Mon 18th Sep Sep 18
4.1mi, 40:00 Run - Easy	-	4mi, 40:00 Run - Easy	6.2mi, 1:00:00 Run - Race Pace	1mi, 39:58 Swim - Open Water	6.9mi, 1:05:00 Run - Easy	-
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	Mon 25th Sep Sep 25
1.9mi, 19:28 Run - General 3.8mi, 42:47 Run - Track Session 1.9mi, 18:51 Run - Easy	-	4.1mi, 40:00 Run - Easy	4.1mi, 40:42 Run - Easy	-	13.2mi, 1:47:02 Run - Race 1mi, 9:12 Run - Warm Up	-

CasB F45 Middlesex

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CasB
F45 Middlesex