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Recent Training
6th Aug	General	3.2mi	24:16
2nd Aug	General	6.5mi	49:35
30th Jul	General	5.7mi	40:25
23rd Jul	General	4.8mi	37:30
23rd Jul	General	3.1mi	21:05

12 Month Benchmarks	Run
Mile	6:02
5k	21:03
5mi	35:42
10k	46:19
10mi	1:16:57
Half	1:42:57

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2022 Targets	Set your targets
Run 750

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Best Times
Best WAVA

Dist	Races	PB	WB	2003	2005	2006	2007	2012	2013	2014	2015	2019
5km	5	18:56 6:06/mi	71.98		18:56 68.78					19:41 69.16		19:36 71.98
5mi	1	29:35 5:55/mi	72.08	29:35 72.08
6mi	1	41:19 6:53/mi	63.92						41:19 63.92
10km	5	38:35 6:13/mi	70.08			38:35 69.36		38:49 70.08	39:53 68.57
7mi	1	47:22 6:47/mi	66.80								47:22 66.80
7mi	1	45:27 6:30/mi	68.73						45:27 68.73
10mi	1	1:03:17 6:20/mi	69.56				1:03:17 69.56
13.1mi	3	1:22:26 6:18/mi	70.82		1:22:26 70.82				1:27:26 68.25	1:29:21 66.78
26.2mi	2	3:27:46 7:56/mi	59.58		3:27:46 59.18					3:32:11 59.58

2019		Result	WAVA	Distance
4 May	Clumber Park parkrun SB	19:36	71.98	5km
2018		Result	WAVA	Distance
29 Sep	The Doctor K Cup		0.00	5km
2015		Result	WAVA	Distance
22 Nov	Clowne Half Marathon		0.00	13.1mi
25 Oct	Worksop Half Marathon		0.00	13.1mi
6 Sep	Bawtry forest trail race PB	47:22	66.80	6.99mi
2014		Result	WAVA	Distance
26 Oct	Worksop Half Marathon		0.00	13.1mi
28 Sep	Robin Hood Marathon SB	3:32:11	59.58	26.2mi
3 May	Park run clumber park	20:03	67.89	5km
19 Apr	Park run clumber park SB	19:41	69.16	5km
15 Mar	Clumber park parkrun	19:55	68.35	5km
9 Mar	East Retford Rugby Club Half Marathon SB	1:29:21	66.78	13.1mi
2013		Result	WAVA	Distance
27 Oct	Worksop Half Marathon SB	1:27:26	68.25	13.1mi
8 Sep	bawtry forest trail run PB	45:27	68.73	7mi
21 Jul	Sherwood Pines 10k Trail Race SB	39:53	68.57	10km
14 Apr	Rossington Gallop IV PB	41:19	63.92	6mi
2012		Result	WAVA	Distance
17 Jun	Rampton Hospital - Chris Ryan Memorial 10km	39:59	68.03	10km
20 May	towpath and trail SB	38:49	70.08	10km
1 Apr	Rossington Gallop 3 Trail Run	41:28	65.60	10km
2007		Result	WAVA	Distance
1 Jun	Notts 10 PB	1:03:17	69.56	10mi
2006		Result	WAVA	Distance
31 Dec	Millennium Runs On 10k PB	38:35	69.36	10km
2005		Result	WAVA	Distance
30 Oct	Worksop Half Marathon PB	1:22:26	70.82	13.1mi
21 May	white peak marathon PB	3:27:46	59.18	26.2mi
2 May	Retford Charter Day Town Centre Race PB	18:56	68.78	5km
2003		Result	WAVA	Distance
18 Apr	Holme Pierrepont (Summer League 1) PB	29:35	72.08	5mi

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	73	56	87	97	79	118	86	10	0	0	0	0	606
2021	42	3	8	0	14	20	49	61	77	102	63	41	480
2021	0	0	0	0	2	0	0	0	0	0	0	0	2
2020	81	55	43	72	118	59	33	48	52	22	52	12	648
2019	62	49	101	100	109	69	39	67	32	43	38	22	732
2018	48	37	83	48	131	108	71	70	52	60	54	58	822
2017	42	9	11	28	41	82	67	103	17	40	26	18	483
2016	61	26	23	25	43	116	41	54	16	26	81	55	567
2015	40	24	42	75	80	111	25	78	38	21	50	33	617
2014	60	107	80	39	56	6	87	145	105	55	40	15	793
2013	46	39	79	114	63	115	67	96	106	134	61	9	930
2012	54	71	112	89	103	46	49	103	51	38	76	84	876

Wed 13th Jul Jul 13	Thu 14th Jul Jul 14	Fri 15th Jul Jul 15	Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19
3.3mi, 24:10 Run - General Split Summary === 1) 0.17m - 1:36(9:18/m) 118/134bpm [1098b/mi] 17cal 6.45/0mph 2) 0.25m - 1:31(6:04/m) 134/158bpm [813b/mi] 19cal 9.89/0mph 3) 0.16m - 1:10(7:19/m) 130/156bpm [952b/mi] 13cal 8.19/0mph 4) 0.25m - 1:35(6:19/m) 168/176bpm [1062b/mi] 26cal 9.49/0mph 5) 0.12m - 1:10(10:02/m) 165/177bpm [1655b/mi] 19cal 5.98/0mph 6) 0.25m - 1:34(6:17/m) 168/175bpm [1056b/mi] 26cal 9.55/0mph 7) 0.13m - 1:10(8:54/m) 166/176bpm [1478b/mi] 19cal 6.74/0mph 8) 0.25m - 1:36(6:25/m) 173/183bpm [1111b/mi] 28cal 9.34/0mph 9) 0.12m - 1:10(9:36/m) 169/181bpm [1622b/mi] 20cal 6.25/0mph 10) 0.25m - 1:31(6:04/m) 173/181bpm [1048b/mi] 26cal 9.9/0mph 11) 0.14m - 1:10(8:31/m) 154/180bpm [1312b/mi] 17cal 7.04/0mph 12) 0.25m - 1:40(6:41/m) 175/188bpm [1170b/mi] 29cal 8.97/0mph 13) 0.99m - 7:16(7:19/m) 170/182bpm [1245b/mi] 127cal 8.19/0mph Add a comment	3.5mi, 24:09 Run - General Split Summary === 1) 3.47m - 24:09(6:58/m) 161/bpm [1121b/mi] 389cal 8.62/0mph Add a comment	3.3mi, 22:41 Run - General Split Summary === 1) 1m - 6:44(6:44/m) 119/132bpm [802b/mi] 74cal 8.91/0mph 2) 1m - 7:00(7:00/m) 152/175bpm [1065b/mi] 105cal 8.56/0mph 3) 1m - 6:56(6:56/m) 171/183bpm [1186b/mi] 122cal 8.65/0mph 4) 0.3m - 2:00(6:35/m) 179/184bpm [1180b/mi] 37cal 9.1/0mph Add a comment	-	7.6mi, 56:43 Run - General Split Summary === 1) 1m - 7:13(7:13/m) 152/174bpm [1098b/mi] 107cal 8.31/0mph 2) 1m - 7:27(7:27/m) 165/181bpm [1230b/mi] 124cal 8.05/0mph 3) 1m - 7:30(7:30/m) 169/180bpm [1268b/mi] 131cal 8/0mph 4) 1m - 7:27(7:27/m) 167/180bpm [1243b/mi] 126cal 8.06/0mph 5) 1m - 7:36(7:36/m) 165/175bpm [1255b/mi] 126cal 7.89/0mph 6) 1m - 7:37(7:37/m) 170/180bpm [1295b/mi] 134cal 7.88/0mph 7) 1m - 7:43(7:43/m) 168/183bpm [1298b/mi] 132cal 7.77/0mph 8) 0.58m - 4:09(7:13/m) 173/177bpm [1247b/mi] 76cal 8.32/0mph Add a comment	-	-
Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26
3.2mi, 23:09 Run - General Split Summary === 1) 1m - 7:04(7:04/m) 145/161bpm [1026b/mi] 98cal 8.48/0mph 2) 1m - 7:21(7:21/m) 160/170bpm [1177b/mi] 116cal 8.16/0mph 3) 1m - 7:12(7:12/m) 167/177bpm [1203b/mi] 121cal 8.33/0mph 4) 0.21m - 1:31(7:18/m) 172/177bpm [1255b/mi] 27cal 8.22/0mph Add a comment	3.4mi, 23:30 Run - General Split Summary === 1) 1m - 7:18(7:18/m) 138/165bpm [1007b/mi] 97cal 8.22/0mph 2) 1m - 6:31(6:31/m) 164/173bpm [1069b/mi] 106cal 9.2/0mph 3) 1m - 6:59(6:59/m) 166/181bpm [1160b/mi] 118cal 8.59/0mph 4) 0.37m - 2:41(7:14/m) 165/171bpm [1193b/mi] 44cal 8.3/0mph Add a comment	3.4mi, 23:09 Run - General Split Summary === 1) 1m - 6:57(6:57/m) 141/158bpm [980b/mi] 97cal 8.63/0mph 2) 1m - 6:39(6:39/m) 137/152bpm [910b/mi] 88cal 9.03/0mph 3) 1m - 6:42(6:42/m) 152/174bpm [1019b/mi] 100cal 8.95/0mph 4) 0.4m - 2:51(7:09/m) 170/180bpm [1217b/mi] 50cal 8.38/0mph Add a comment	4.8mi, 37:30 Run - General Split Summary === 1) 1m - 7:58(7:58/m) 157/167bpm [1252b/mi] 124cal 7.53/0mph 2) 1m - 7:45(7:45/m) 161/166bpm [1248b/mi] 124cal 7.74/0mph 3) 1m - 7:53(7:53/m) 156/166bpm [1231b/mi] 119cal 7.6/0mph 4) 1m - 7:40(7:40/m) 159/163bpm [1218b/mi] 120cal 7.83/0mph 5) 0.81m - 6:14(7:43/m) 165/176bpm [1272b/mi] 104cal 7.78/0mph Add a comment 3.1mi, 21:05 Run - General Split Summary === 1) 1m - 6:17(6:17/m) 164/184bpm [1030b/mi] 106cal 9.55/0mph 2) 1m - 6:59(6:59/m) 177/185bpm [1237b/mi] 132cal 8.59/0mph 3) 1m - 6:59(6:59/m) 176/185bpm [1230b/mi] 131cal 8.59/0mph 4) 0.1m - 50(8:27/m) 179/188bpm [1512b/mi] 15cal 7.1/0mph Add a comment 1.8mi, 13:04 Run - General Split Summary === 1) 1m - 7:42(7:42/m) 137/156bpm [1055b/mi] 101cal 7.79/0mph 2) 0.75m - 5:22(7:06/m) 163/180bpm [1158b/mi] 88cal 8.44/0mph Add a comment	-	-	-
Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2
-	-	-	5.7mi, 40:25 Run - General Split Summary === 1) 1m - 7:03(7:03/m) 140/156bpm [987b/mi] 94cal 8.51/0mph 2) 1m - 6:50(6:50/m) 162/182bpm [1107b/mi] 110cal 8.78/0mph 3) 1m - 6:54(6:54/m) 176/184bpm [1214b/mi] 125cal 8.69/0mph 4) 1m - 7:13(7:13/m) 174/180bpm [1256b/mi] 130cal 8.31/0mph 5) 1m - 7:23(7:23/m) 173/179bpm [1277b/mi] 132cal 8.13/0mph 6) 0.7m - 5:03(7:11/m) 178/182bpm [1279b/mi] 93cal 8.35/0mph Add a comment	-	-	6.5mi, 49:35 Run - General Split Summary === 1) 1m - 7:47(7:47/m) 152/166bpm [1183b/mi] 116cal 7.71/0mph 2) 1m - 7:32(7:32/m) 168/179bpm [1267b/mi] 128cal 7.96/0mph 3) 1m - 7:42(7:42/m) 172/178bpm [1324b/mi] 139cal 7.8/0mph 4) 1m - 7:36(7:36/m) 168/180bpm [1278b/mi] 130cal 7.89/0mph 5) 1m - 7:43(7:43/m) 170/177bpm [1311b/mi] 134cal 7.78/0mph 6) 1m - 7:47(7:47/m) 174/182bpm [1355b/mi] 142cal 7.71/0mph 7) 0.48m - 3:27(7:16/m) 173/178bpm [1256b/mi] 63cal 8.26/0mph Add a comment
Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9
-	-	-	3.2mi, 24:16 Run - General Split Summary === 1) 0.18m - 1:31(8:15/m) 123/143bpm [1015b/mi] 16cal 7.27/0mph 2) 0.25m - 1:38(6:33/m) 135/143bpm [885b/mi] 21cal 9.15/0mph 3) 0.12m - 1:10(9:30/m) 142/147bpm [1349b/mi] 16cal 6.32/0mph 4) 0.25m - 1:38(6:33/m) 135/142bpm [883b/mi] 21cal 9.17/0mph 5) 0.11m - 1:10(10:45/m) 140/158bpm [1504b/mi] 15cal 5.58/0mph 6) 0.25m - 1:32(6:09/m) 169/177bpm [1038b/mi] 26cal 9.77/0mph 7) 0.13m - 1:10(9:18/m) 167/177bpm [1553b/mi] 19cal 6.45/0mph 8) 0.25m - 1:36(6:25/m) 169/180bpm [1084b/mi] 26cal 9.35/0mph 9) 0.11m - 1:10(10:22/m) 165/173bpm [1709b/mi] 18cal 5.79/0mph 10) 0.25m - 1:35(6:20/m) 173/183bpm [1096b/mi] 28cal 9.48/0mph 11) 0.13m - 1:10(9:20/m) 168/179bpm [1567b/mi] 20cal 6.43/0mph 12) 0.25m - 1:38(6:33/m) 162/183bpm [1062b/mi] 25cal 9.15/0mph 13) 0.96m - 7:16(7:33/m) 172/184bpm [1298b/mi] 128cal 7.95/0mph Add a comment	-	-	-

bagazz M45

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