abdou

Last on at 7pm, 2nd Oct 2024

M45

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Hillsborough & Rivelin RC

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Réalisant mon espoir, je me lance vers la gloire. OK? Show More...

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Recent Training
12th Dec	General	1.9mi	19:24
10th Dec	General	2.3mi	19:46
8th Dec	General	3.4mi	34:14
5th Dec	General	0.2mi	4:43
1st Dec	General	6.2mi	41:54

12 Month Benchmarks	Run	Bike
Mile	4:34	1:55
5k	20:12	7:30
5mi	33:28	14:15
10k	41:44	18:46
10mi	1:25:36	32:22

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	1990	2003	2004	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	PB	WB
400m	1											59 74.85							59 3:57/mi	74.85
800m	2											2:15 74.90							2:15 4:32/mi	74.90
1500m	2										4:49 73.17				4:41 76.88				4:41 5:01/mi	76.88
1mi	4					5:19 71.17	5:05 74.43				5:26 70.19								5:05 5:05/mi	74.43
2mi	2					11:14 71.99	10:57 73.86												10:57 5:28/mi	73.86
3mi	1					17:39 70.20													17:39 5:53/mi	70.20
5km	26					18:39 68.90	17:44 72.46			20:09 63.97	18:30 69.90	18:00 72.54	18:07 72.08	17:25 75.47	18:42 70.80				17:25 5:36/mi	75.47
5.1km	1													18:08 73.28					18:08 5:47/mi	73.28
3.5mi	3										21:05 69.44	21:52 67.22				20:09 74.80			20:09 5:45/mi	74.80
6.4km	1															23:25 73.26			23:25 5:53/mi	73.26
5mi	5						30:42 68.62	33:22 63.14	30:41 68.69		30:51 68.56	29:49 71.14							29:49 5:58/mi	71.14
6mi	3										39:33 64.60								39:33 6:36/mi	64.60
10km	14			47:54 55.11	43:19 60.95	39:43 66.47	39:29 66.86	38:11 69.14	38:37 68.39		38:34 68.68	37:04 71.64				38:46 69.72			37:04 5:58/mi	71.64
7.1mi	1																	57:43 54.65	57:43 8:08/mi	54.65
10mi	7	1:18:32 64.06					1:09:25 63.03			1:04:25 67.95			1:05:19 67.43	1:07:00 65.98	1:08:42 64.63				1:04:25 6:27/mi	67.95
13.1mi	14		1:43:34 55.98			1:32:01 63.00	1:27:14 66.46	1:30:22 64.15			1:23:09 69.81		1:23:28 69.84	1:22:44 70.70		1:26:45 68.06	1:29:14 66.55	1:32:32 64.62	1:22:44 6:19/mi	70.70
26.2mi	11		3:56:21 51.43			3:17:46 61.47	3:15:36 62.15	3:09:49 64.04		3:21:43 60.27	3:00:42 67.35	3:09:33 64.32	3:05:10 66.01	3:05:45 66.03		3:28:56 59.25			3:00:42 6:54/mi	67.35

2019		Result	WAVA	Distance
10 Nov	Leg It Round Lathkill PB	57:43	54.65	7.1mi
14 Apr	Sheffield Half Marathon SB	1:32:32	64.62	13.1mi
2018		Result	WAVA	Distance
30 Sep	Ealing Half Marathon SB	1:29:14	66.55	13.1mi
4 Mar	The Big Half	1:33:59	63.19	13.1mi
2017		Result	WAVA	Distance
28 May	Rock ‘n' Roll Liverpool Marathon SB	3:28:56	59.25	26.2mi
6 May	Peckham 10k SB	38:46	69.72	10km
4 May	Assembly League - Victoria Park PB	20:09	74.80	3.5mi
8 Apr	National Men's 12-Stage Road Relays - Short Leg	18:06	74.98	3.16mi
25 Mar	Southern 12-stage road relays - long leg PB	23:25	73.26	6.4km
19 Feb	Tunbridge Wells Half Marathon SB	1:26:45	68.06	13.1mi
2016		Result	WAVA	Distance
15 Oct	Surrey League XC Div 1 Richmond Park	34:38	69.78	5.6mi
24 Sep	Peckham Rye parkrun SB	18:42	70.80	5km
11 Aug	Kent AC club championship 1500m PB	4:41	76.88	1500m
18 Jun	Peckham Rye parkrun	18:44	70.67	5km
3 Jan	Tadworth 10 SB	1:08:42	64.63	10mi
2015		Result	WAVA	Distance
19 Apr	Greater Manchester Marathon SB	3:05:45	66.03	26.2mi
29 Mar	Southern Counties 12-Stage Relays - short leg PB	18:08	73.28	5.053km
22 Mar	CityTrail Richmond Half Marathon	1:24:56	68.87	13.1mi
8 Mar	Sidcup 10			10mi
22 Feb	Tunbridge Wells Half Marathon PB	1:22:44	70.70	13.1mi
7 Feb	Dulwich Parkrun PB	17:25	75.47	5km
4 Jan	Tadworth 10 SB	1:07:00	65.98	10mi
2014		Result	WAVA	Distance
29 Nov	Peckham Rye parkrun	18:22	71.09	5km
23 Aug	Peckham Rye parkrun	19:13	67.95	5km
17 Aug	Hilly Fields parkrun	19:13	67.95	5km
13 Apr	London Marathon SB	3:05:10	66.01	26.2mi
5 Apr	Dulwich parkrun SB	18:07	72.08	5km
9 Mar	Surrey Half Marathon SB	1:23:28	69.84	13.1mi
5 Jan	Tadworth 10 SB	1:05:19	67.43	10mi
2013		Result	WAVA	Distance
14 Dec	Dulwich Parkrun SB	18:00	72.54	5km
23 Nov	Dulwich Parkrun	18:07	71.69	5km
27 Oct	Swiss City Marathon SB	3:09:33	64.32	26.2mi
7 Sep	Middlesex 10K Championship PB	37:04	71.64	10km
10 Aug	Dulwich Parkrun	20:01	64.88	5km
4 Aug	Prudential Ride London-Surrey 100	5:37:23		100mi
11 Jul	JP Morgan Corporate Challenge SB	21:52	67.22	3.5mi
1 May	Crystal Palace Open 800 PB	2:15	74.90	800m
1 May	Crystal Palace Open 400 PB	59	74.85	400m
20 Apr	Dulwich Parkrun	18:17	71.04	5km
10 Apr	Parliament Hill Open 800	2:18	73.27	800m
6 Apr	Victoria Park Open 5 PB	29:49	71.14	5mi
9 Mar	Dulwich parkrun	19:04	68.12	5km
2012		Result	WAVA	Distance
8 Dec	Hilly Fields parkrun	20:20	63.60	5km
1 Dec	Hilly Fields parkrun	21:02	61.48	5km
28 Oct	Lucerne Marathon PB	3:00:42	67.35	26.2mi
30 Sep	Ealing Half Marathon SB	1:23:09	69.81	13.1mi
12 Sep	Parliament Hill Open 1500 SB	4:49	73.17	1500m
4 Aug	Self Transcendence 10K SB	38:34	68.68	10km
12 Jul	JP Morgan Corporate Challenge SB	21:05	69.44	3.5mi
10 Jun	Knowl Hill fell race	56:43	45.05	6mi
9 Jun	Naden Valley multi-terrain race	47:00	54.36	6mi
8 Jun	Norden Road Race PB	39:33	64.60	6mi
28 Apr	Dulwich parkrun SB	18:30	69.90	5km
7 Apr	Victoria Park Open 5 SB	30:51	68.56	5mi
25 Feb	Crystal Palace parkrun	19:11	67.41	5km
19 Feb	Reigate Priory Park 10k	39:58	66.27	10km
18 Feb	Fetch London Mile - part 13 - Battersea SB	5:26	70.19	1mi
14 Jan	Brockwell parkrun	19:15	67.18	5km
2011		Result	WAVA	Distance
10 Dec	Crystal Palace parkrun	20:43	62.22	5km
19 Nov	Brockwell parkrun SB	20:09	63.97	5km
29 Oct	Crystal Palace parkrun	20:57	61.53	5km
7 May	Peckham 10k	40:52	64.70	10km
17 Apr	London Marathon SB	3:21:43	60.27	26.2mi
13 Feb	Sidcup 10 PB	1:04:25	67.95	10mi
2010		Result	WAVA	Distance
8 May	Peckham 10K SB	38:37	68.39	10km
27 Mar	Victoria Park Open 5 SB	30:41	68.69	5mi
2009		Result	WAVA	Distance
17 May	Brathay Windermere Marathon SB	3:09:49	64.04	26.2mi
19 Apr	Newham Classic 10K SB	38:11	69.14	10km
28 Mar	Victoria Park Open 5 SB	33:22	63.14	5mi
15 Mar	Silverstone Half Marathon SB	1:30:22	64.15	13.1mi
2008		Result	WAVA	Distance
8 Nov	Wimbledon Common Time Trial	19:09	67.10	5km
12 Oct	Royal Parks Half Marathon	1:50:50	52.31	13.1mi
14 Sep	Eridge Park 10 Trail Challenge	1:17:42	56.31	10mi
6 Sep	Great Forest 10k (Goudhurst) SB	39:29	66.86	10km
24 Aug	Vale of Pewsey Half Marathon	1:29:32	64.75	13.1mi
23 Aug	Bushy Park Time Trial SB	17:44	72.46	5km
11 Aug	Self Transcendence 2 PB	10:57	73.86	2mi
21 Jul	Self Transcendence Grand Prix 1	5:09	73.47	1mi
14 Jun	Fetch London One Mile Challenge No2 PB	5:05	74.43	1mi
26 May	Vitality London 10,000	42:10	62.61	10km
26 May	Self Transcendence 5k	18:31	69.40	5km
5 May	Belfast City Marathon SB	3:15:36	62.15	26.2mi
27 Apr	Brockley 5k Fun Run	18:51	68.17	5km
30 Mar	Paddock Wood Half Marathon SB	1:27:14	66.46	13.1mi
22 Mar	Victoria Park Open 5 SB	30:42	68.62	5mi
2 Mar	Greenwich Meridian 10K	40:28	65.24	10km
6 Jan	Tadworth 10 SB	1:09:25	63.03	10mi
2007		Result	WAVA	Distance
15 Dec	Fetcheveryone One Mile Challenge SB	5:19	71.17	1mi
8 Dec	Wimbledon Common Time Trial	19:56	64.46	5km
7 Oct	Baxters Loch Ness Marathon SB	3:17:46	61.47	26.2mi
23 Jul	Self Transcendence Grand Prix 2 SB	11:14	71.99	2mi
16 Jul	Self Transcendence Grand Prix 3 PB	17:39	70.20	3mi
24 Jun	Dysart Dash 10K SB	39:43	66.47	10km
10 Jun	Great Bedwyn 10K	41:37	63.44	10km
25 May	Beat the Banana 5k SB	18:39	68.90	5km
13 May	Prague Marathon	3:54:35	51.82	26.2mi
25 Feb	Tunbridge Wells Half Marathon SB	1:32:01	63.00	13.1mi
2006		Result	WAVA	Distance
8 Oct	Nike Run London 10K SB	43:19	60.95	10km
2004		Result	WAVA	Distance
20 Jun	Chris Brasher Memorial Run 10k SB	47:54	55.11	10km
2003		Result	WAVA	Distance
11 May	Leeds Half Marathon SB	1:43:34	55.98	13.1mi
13 Apr	London Marathon SB	3:56:21	51.43	26.2mi
1990		Result	WAVA	Distance
15 Apr	Rhondda 10-mile SB	1:18:32	64.06	10mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	0	4	19	9	0	0	0	0	0	0	32
2024	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2024	0	15	23	43	58	99	61	20	73	140	121	14	665
2024	17	59	70	35	128	55	0	0	0	21	20	0	404
2023	0	0	0	0	0	0	19	0	3	4	3	0	30
2023	0	0	0	0	0	0	2.7	0	0	0	0	0	2.7
2023	20	3	21	73	105	30	19	2	0	13	11	3	301
2023	0	7	0	14	0	27	0	86	143	22	18	21	337
2022	15	11	10	32	81	64	22	53	120	38	28	61	534
2022	0	0	0	0	0	133	0	0	26	11	0	0	169
2021	43	3	10	48	63	40	12	10	7	30	82	47	395
2021	0	0	0	8	0	0	7	86	46	0	0	0	146
2020	23	39	38	111	132	74	55	45	74	8	80	14	694
2020	7	0	0	14	69	0	0	35	29	23	0	0	177
2019	43	49	99	84	37	25	50	39	11	61	97	44	638
2019	163	76	31	130	82	0	0	105	125	18	38	0	768
2018	55	34	32	103	15	18	65	53	96	89	21	21	603
2018	282	183	149	93	157	147	90	120	51	104	116	166	1656
2017	183	169	206	149	76	6	18	11	42	42	26	15	943
2017	50	0	0	0	29	0	0	205	287	477	412	329	1789
2016	0	0	0	5	0	0	0	0	0	0	0	0	5
2016	120	71	32	76	94	113	80	101	158	159	150	49	1203
2016	0	0	0	0	0	0	0	0	0	0	0	38	38
2015	193	145	146	26	0	0	0	0	53	84	104	96	847
2014	228	67	167	39	79	76	49	55	55	73	109	85	1082
2014	0	0	0	0	0	0	0	16	10	0	0	0	26
2013	16	37	99	81	46	10	62	123	47	129	120	138	909
2013	142	39	120	264	111	465	154	103	0	9	61	31	1498
2012	0	0	0	0	0	6	0	0	0	0	0	0	6
2012	99	95	86	128	103	76	178	165	191	139	32	61	1352
2012	32	0	0	0	35	32	49	77	41	20	0	8	294
2011	0	0	0	0	0	3	0	0	0	0	0	0	3
2011	160	127	89	68	30	12	38	3	19	57	88	118	808
2011	77	32	146	70	32	75	0	0	0	0	35	41	508
2010	102	139	81	107	90	0	0	57	52	113	49	111	902
2010	0	0	0	0	54	0	0	180	126	96	0	0	456
2009	8	0	0	0	0	0	0	0	0	0	0	0	8
2009	140	34	112	142	122	48	38	53	30	62	89	23	894
2009	0	0	0	0	0	0	0	0	0	35	0	0	35
2008	98	28	144	52	76	48	105	126	103	56	126	94	1056
2008	166	107	12	0	0	0	0	0	0	0	0	0	285
2007	0	0	0	14	0	0	0	0	0	0	0	0	14
2007	14	97	77	72	51	61	88	107	97	44	20	87	815
2007	0	0	0	0	0	0	0	0	0	0	0	50	50
2006	0	0	0	0	0	0	0	18	32	6	0	0	57

Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
-	7.9mi, 1:02:08 Run - General 1) 1mi - 8:02(8:02/mi) 146/160bpm [1174b/mi] 126cal 2) 1mi - 7:46(7:46/mi) 161/168bpm [1249b/mi] 131cal 3) 1mi - 7:34(7:34/mi) 160/169bpm [1210b/mi] 131cal 4) 1mi - 7:45(7:45/mi) 157/165bpm [1216b/mi] 136cal 5) 1mi - 7:49(7:49/mi) 141/153bpm [1103b/mi] 118cal 6) 1mi - 8:04(8:04/mi) 141/153bpm [1138b/mi] 130cal 7) 1mi - 8:08(8:08/mi) 139/148bpm [1130b/mi] 128cal 8) 0.87mi - 7:01(8:05/mi) 145/155bpm [1173b/mi] 113cal Add a comment	0mi, 31:58 Cross - Rowing - Indoor 1) 0mi - 31:58(0/mi) 106/130bpm [INFb/mi] 282cal 21/33rpm Add a comment 2.5mi, 22:06 Run - General 1) 1mi - 9:47(9:47/mi) 122/137bpm [1195b/mi] 138cal 2) 1mi - 8:31(8:31/mi) 138/149bpm [1176b/mi] 132cal 3) 0.53mi - 3:47(7:10/mi) 132/146bpm [946b/mi] 57cal Add a comment	9.8mi, 1:26:21 Run - General 1) 1mi - 8:58(8:58/mi) 132/146bpm [1184b/mi] 137cal 2) 1mi - 8:49(8:49/mi) 140/149bpm [1234b/mi] 141cal 3) 1mi - 8:27(8:27/mi) 140/147bpm [1184b/mi] 133cal 4) 1mi - 9:25(9:25/mi) 141/145bpm [1328b/mi] 144cal 5) 1mi - 9:59(9:59/mi) 141/151bpm [1407b/mi] 144cal 6) 1mi - 9:02(9:02/mi) 140/155bpm [1264b/mi] 126cal 7) 1mi - 8:51(8:51/mi) 129/146bpm [1142b/mi] 99cal 8) 1mi - 7:54(7:54/mi) 135/149bpm [1067b/mi] 119cal 9) 1mi - 8:19(8:19/mi) 137/144bpm [1140b/mi] 123cal 10) 0.77mi - 6:36(8:38/mi) 138/151bpm [1191b/mi] 101cal Add a comment	2.1mi, 16:58 Run - General 1) 1mi - 8:36(8:36/mi) 127/143bpm [1093b/mi] 133cal 2) 1mi - 8:00(8:00/mi) 145/154bpm [1159b/mi] 132cal 3) 0.05mi - 22(7:01/mi) 152/155bpm [1067b/mi] 6cal Add a comment	4.4mi, 33:04 Run - General 1) 1mi - 7:37(7:37/mi) 154/167bpm [1174b/mi] 126cal 2) 1mi - 7:46(7:46/mi) 165/179bpm [1281b/mi] 141cal 3) 1mi - 7:42(7:42/mi) 165/177bpm [1271b/mi] 130cal 4) 1mi - 7:35(7:35/mi) 164/173bpm [1243b/mi] 137cal 5) 0.37mi - 2:24(6:25/mi) 161/169bpm [1034b/mi] 41cal Add a comment	-
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
-	-	4.4mi, 36:01 Run - General 1) 1mi - 8:29(8:29/mi) 145/162bpm [1230b/mi] 134cal 2) 1mi - 8:10(8:10/mi) 155/162bpm [1266b/mi] 134cal 3) 1mi - 8:03(8:03/mi) 133/150bpm [1071b/mi] 123cal 4) 1mi - 8:02(8:02/mi) 139/147bpm [1118b/mi] 124cal 5) 0.4mi - 3:16(8:11/mi) 145/149bpm [1186b/mi] 53cal Add a comment 2.5mi, 21:25 Run - General 1) 1mi - 9:53(9:53/mi) 129/144bpm [1275b/mi] 151cal 2) 1mi - 8:08(8:08/mi) 144/153bpm [1172b/mi] 127cal 3) 0.46mi - 3:24(7:18/mi) 143/149bpm [1044b/mi] 49cal Add a comment	-	-	10.4mi, 1:02:59 Bike - General 1) 5mi - 25:13(5:03/mi) 110/133bpm [555b/mi] 228cal 2) 5mi - 33:41(6:44/mi) 109/141bpm [734b/mi] 250cal 3) 0.43mi - 4:06(9:34/mi) 125/141bpm [1196b/mi] 43cal Add a comment 4.7mi, 35:21 Run - General 1) 1mi - 6:47(6:47/mi) 138/151bpm [936b/mi] 108cal 2) 1mi - 8:01(8:01/mi) 152/168bpm [1220b/mi] 137cal 3) 1mi - 7:27(7:27/mi) 150/158bpm [1117b/mi] 126cal 4) 1mi - 7:31(7:31/mi) 146/157bpm [1098b/mi] 128cal 5) 0.68mi - 5:35(8:10/mi) 147/160bpm [1202b/mi] 97cal Add a comment	4.5mi, 36:38 Run - General 1) 1mi - 8:12(8:12/mi) 139/155bpm [1139b/mi] 124cal 2) 1mi - 8:12(8:12/mi) 135/154bpm [1108b/mi] 126cal 3) 1mi - 8:48(8:48/mi) 140/152bpm [1232b/mi] 140cal 4) 1mi - 7:43(7:43/mi) 146/156bpm [1127b/mi] 128cal 5) 0.5mi - 3:42(7:28/mi) 152/157bpm [1135b/mi] 65cal Add a comment 9.4mi, 43:33 Bike - General 1) 5mi - 21:55(4:23/mi) 100/124bpm [438b/mi] 155cal 2) 4.42mi - 21:38(4:54/mi) 106/123bpm [519b/mi] 158cal Add a comment
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
-	6.2mi, 41:54 Run - General 1) 1mi - 6:51(6:51/mi) 147/163bpm [1006b/mi] 118cal 2) 1mi - 6:45(6:45/mi) 158/164bpm [1065b/mi] 123cal 3) 1mi - 6:52(6:52/mi) 163/167bpm [1118b/mi] 127cal 4) 1mi - 6:40(6:40/mi) 159/162bpm [1060b/mi] 120cal 5) 1mi - 6:40(6:40/mi) 164/175bpm [1095b/mi] 125cal 6) 1mi - 6:35(6:35/mi) 166/170bpm [1093b/mi] 124cal 7) 0.23mi - 1:32(6:43/mi) 169/172bpm [1136b/mi] 30cal Add a comment	-	-	-	0.2mi, 4:43 Walk - General 1) 0.22mi - 4:43(21:11/mi) 79/87bpm [1674b/mi] 25cal 44/60rpm Add a comment	-
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13
-	3.4mi, 34:14 Run - General 1) 1mi - 9:26(9:26/mi) 120/136bpm [1133b/mi] 133cal 2) 1mi - 8:47(8:47/mi) 125/136bpm [1099b/mi] 126cal 3) 1mi - 11:57(11:57/mi) 117/142bpm [1399b/mi] 136cal 4) 0.4mi - 4:03(10:01/mi) 133/142bpm [1332b/mi] 56cal Add a comment	-	2.3mi, 19:46 Run - General 1) 1mi - 8:49(8:49/mi) 122/142bpm [1076b/mi] 121cal 2) 1mi - 8:19(8:19/mi) 140/148bpm [1164b/mi] 134cal 3) 0.3mi - 2:38(8:51/mi) 138/146bpm [1222b/mi] 41cal Add a comment	-	1.9mi, 19:24 Run - General 1) 1mi - 9:32(9:32/mi) 136/154bpm [1296b/mi] 141cal 2) 0.93mi - 9:53(10:37/mi) 105/155bpm [1115b/mi] 106cal Add a comment	-

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