CasB

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

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Recent Blogs
Thames half-marathon swim 2024	Aug 2024
Manchester marathon 2024 - the quest for sub-4	Apr 2024
Race report - Ealing half 2023	Sep 2023
Reflections on a Garmin 'adaptive' training plan	Sep 2023
Race report - LFOTM 5k, March 2023	Apr 2023

My parkrun
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Recent Training
17th Jan	Coached	1.7mi	1:14:24
16th Jan	Strength	0mi	36:18
16th Jan	Run-Walk	4.6mi	50:42
15th Jan	Pool	1.2mi	50:21
14th Jan	Strength	0mi	33:02

12 Month Benchmarks	Run	Bike
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Recent Pictures	Show more

Recent Threads
Sweet Caroline
FishEveryone: the Fetchland swimming wire

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Best Times
Best WAVA

Dist	Races	2016	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	2							6:48 67.22		6:48 6:48/mi	67.22
5km	12		53:54 28.43				23:46 66.56	22:33 70.15	23:06 69.14	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	13	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	1:46:56 65.97	1:46:56 8:10/mi	65.97
20mi	2				3:07:48 56.44	3:20:12 53.87				3:07:48 9:23/mi	56.44
26.2mi	4				4:11:17 56.23	4:07:48 57.54			3:58:19 61.10	3:58:19 9:06/mi	61.10

2024		Result	WAVA	Distance
11 Aug	Thames Half Marathon Swim	2:05:22		5.5km
16 Jun	Giants Head Half Marathon	2:38:43	44.45	13.1mi
31 May	Last Friday of the month 5k (May 2024) SB	23:06	69.14	5km
14 Apr	Manchester Marathon PB	3:58:19	61.10	26.2mi
25 Feb	Wokingham Half Marathon	1:51:32	63.25	13.1mi
21 Jan	Farnborough Half Marathon PB	1:46:56	65.97	13.1mi
2023		Result	WAVA	Distance
24 Sep	Ealing Half Marathon SB	1:47:07	65.86	13.1mi
16 Sep	Swim serpentine	39:58		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		1.2mi/56mi/13.1mi
27 Mar	Fetcheveryone Cathedral Challenge			700mi
27 Mar	Lee Valley RunFest half-marathon SB	1:47:53	64.12	13.1mi
23 Feb	RunThrough Battersea Park 10k PB	48:23	66.20	10km
2021		Result	WAVA	Distance
3 Oct	London Marathon SB	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 /21 Races - April SB	1:50:07	62.27	13.1mi
2 Apr	Fetcheveryone Castle Challenge			600mi
2020		Result	WAVA	Distance
6 Dec	Remembrance Run Hertfordshire SB	50:25	63.00	10km
4 Oct	Virtual London Marathon	4:11:17	56.23	26.2mi
4 Oct	Dorney Lake 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
2025	8.9	0	0	0	0	0	0	0	0	0	0	0	8.9
2025	18	0	0	0	0	0	0	0	0	0	0	0	18
2025	42	0	0	0	0	0	0	0	0	0	0	0	42
2024	0	0	0	9	4	13	0	0	0	1	0	0	27
2024	6.2	6.7	7.4	4.8	7.7	8	12.7	10.1	9.8	3.7	6	7.3	90.4
2024	135	153	158	84	58	79	31	0	0	5	38	55	795
2024	0	0	22	0	13	0	40	66	108	88	76	47	461
2023	0	0	0	0	0	0	0	0	0	0	4	0	4
2023	3.3	4.3	6.6	4	6.7	5.2	8.1	8.4	2.8	0.6	3.8	3.3	57.3
2023	110	101	106	112	115	108	112	122	100	100	105	133	1323
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

Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28
4.7mi, 54:34 Run - Run-Walk	0mi, 36:33 Cross - Strength	10mi, 30:24 Bike - Zwift	3.1mi, 27:17 Run - parkrun	0mi, 39:38 Cross - Strength	4.6mi, 49:05 Run - General	7.2mi, 30:17 Bike - Zwift
Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
4.7mi, 51:11 Run - Easy	2.7mi, 14:14 Bike - General 3.7mi, 35:51 Run - Easy 2.9mi, 15:08 Bike - General	-	-	0mi, 35:03 Cross - Strength 1.1mi, 48:10 Swim - Pool	1.9mi, 1:14:43 Swim - Coached	3.2mi, 28:25 Run - parkrun
Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
0mi, 29:34 Cross - Strength 14mi, 45:43 Bike - Virtual Ride	-	9mi, 27:40 Bike - Virtual Ride 1mi, 41:27 Swim - Pool	-	4.6mi, 55:20 Run - Run-Walk 0mi, 33:18 Cross - Strength	2.1mi, 1:21:31 Swim - Coached 7.5mi, 30:15 Bike - Virtual Ride	-
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
5.3mi, 1:02:34 Run - Run-Walk	-	0mi, 33:02 Cross - Strength 11.5mi, 33:58 Bike - Virtual Ride	1.2mi, 50:21 Swim - Pool	0mi, 36:18 Cross - Strength 4.6mi, 50:42 Run - Run-Walk	1.7mi, 1:14:24 Swim - Coached	-

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