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NDWDave

Last on at 4pm, 17th May 2025

M40 Surrey

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Races
43
Miles
22661
Miles
16
Miles
2366
Miles
1894
WAVA
67.10%
5k
19:29
10k
40:29
Half
1:28:56
Mara
3:44:00
100k
11:57:18
100M
19:40:44

About Me
Above average ultra runner and retired ironman 76thmile.blogspot.co.uk Centurion 2016 Grandslammer (4 x 100 mile races) KACR145 2018 37:43 TP100 19:40 Show More...

Recent Blogs
Madeira	Feb 2025
Mocha cake	Jan 2025
11 Days of Fetchmas - and one to come	Jan 2025
15 to 1 with Ogee aka the Copthorne 200	Nov 2024
Buenos Aires street art	Nov 2024

My parkrun
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Recent Training
17th May	General	0.4mi	8:00
17th May	General	0.4mi	5:52
17th May	General	6.2mi	1:15:00
16th May	General	5.9mi	1:06:45
16th May	General	6.8mi	1:31:28

12 Month Benchmarks	Run	Bike
Mile	5:41	2:33
5k	20:38	10:20
5mi	34:22	18:00
10k	44:51	23:00
10mi	1:18:11	40:04
Half	1:45:07	1:03:53
20mi	3:37:19	0
Mara	4:55:31	0
50k	5:57:06	0
40mi	7:52:43	0
75k	9:27:08	0
50mi	10:12:55	0
100k	13:15:51	0
75mi	16:25:57	0
150k	21:20:42	0

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 1000 Cross 100 Run 2000 Time 600h00 Walk 365 6000000

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
0.4km	1											1:22 57.19		1:22 5:30/mi	57.19
5km	6					19:29 66.96	36:00 36.50	28:45 46.03	32:59 40.41			22:16 61.66		19:29 6:16/mi	66.96
3.5mi	2			22:18 65.79			22:17 67.10							22:17 6:22/mi	67.10
10km	1				40:29 65.59									40:29 6:31/mi	65.59
20km	1			3:18:00 27.55										3:18:00 15:56/mi	27.55
13.1mi	2	1:35:30 60.18						1:28:56 65.68						1:28:56 6:47/mi	65.68
26.2mi	4			4:09:01 48.39		4:23:50 45.67	3:44:00 53.80					4:37:00 45.22		3:44:00 8:33/mi	53.80
50mi	1		9:58:00 44.82											9:58:00 11:58/mi	44.82
100km	1										11:57:18 50.73			11:57:18 11:33/mi	50.73
100mi	17			22:40:36 48.74	23:12:09 47.64	22:27:02 49.23	21:41:51 51.05	23:06:21 47.94	19:40:44 56.93	20:39:10 54.25	28:26:43 40.05	21:40:12 52.58	23:06:29 49.73	19:40:44 11:48/mi	56.93
103mi	1												23:30:46 51.28	23:30:46 13:42/mi	51.28
105mi	1									34:47:13 34.66				34:47:13 19:53/mi	34.66
108mi	1										45:03:00 28.02			45:03:00 25:02/mi	28.02
145mi	2						37:43:00 38.97					37:30:00 40.32		37:30:00 15:31/mi	40.32
153mi	1											34:53:14 43.71		34:53:14 13:41/mi	43.71
253mi	1									83:40:00 17.92				83:40:00 19:51/mi	17.92

2024		Result	WAVA	Distance
3 Aug	North Downs Way 100 PB	23:30:46	51.28	103mi
4 May	Thames Path 100 SB	23:06:29	49.73	100mi
2023		Result	WAVA	Distance
7 Oct	The Doctor K Cup SB	22:16	61.66	5km
2 Oct	Spartan mile PB	1:22	57.19	0.4km
30 Sep	Spartathlon PB	34:53:14	43.71	153mi
27 Aug	Woldingham Half and Full Marathon SB	4:37:00	45.22	26.2mi
27 May	Grand Union Canal Race PB	37:30:00	40.32	145mi
6 May	Thames Path 100 SB	21:40:12	52.58	100mi
2022		Result	WAVA	Distance
26 Nov	Copthorne 100	31:18:00	36.40	100mi
26 Aug	UTMB PB	45:03:00	28.02	108mi
25 Jun	Western States 100 SB	28:26:43	40.05	100mi
4 Mar	Track wars 12 hours PB	11:57:18	50.73	100km
2021		Result	WAVA	Distance
14 Oct	Lon Las Ultra PB	83:40:00	17.92	253mi
23 Jul	Lakeland 100 PB	34:47:13	34.66	105mi
8 May	Thames Path 100 SB	20:39:10	54.25	100mi
2020		Result	WAVA	Distance
5 Sep	Thames Path 100 PB	19:40:44	56.93	100mi
8 Aug	North Downs Way 100	25:15:04	44.37	100mi
15 Mar	Mad March hare 5km SB	32:59	40.41	5km
2019		Result	WAVA	Distance
4 May	Thames Path 100 SB	23:06:21	47.94	100mi
31 Mar	Croydon Half Marathon PB	1:28:56	65.68	13.1mi
10 Mar	Mad March Hare 5km/10km Woldingham SB	28:45	46.03	5km
2018		Result	WAVA	Distance
13 Oct	Centurion Autumn 100	22:57:21	48.25	100mi
27 Jul	Kennet & Avon Canal Race SB	37:43:00	38.97	145mi
5 Jul	JP Morgan Corporate Challenge PB	22:17	67.10	3.5mi
9 Jun	Centurion South Downs Way 100 SB	21:41:51	51.05	100mi
14 Apr	Riddlesdown parkrun	39:52	32.96	5km
25 Mar	Mad March hare 5km SB	36:00	36.50	5km
17 Feb	Phoenix Jaw Dropper (6 Hour Race 3.28M laps) PB	3:44:00	53.80	26.2mi
2017		Result	WAVA	Distance
27 Aug	Woldingham Marathon SB	4:23:50	45.67	26.2mi
29 Apr	Thames Path 100 SB	22:27:02	49.23	100mi
12 Mar	Mad March hare 5km PB	19:29	66.96	5km
2016		Result	WAVA	Distance
15 Oct	Centurion Autumn 100	23:25:50	47.17	100mi
6 Aug	North Downs Way 100	25:31:39	43.30	100mi
11 Jun	Centurion South Downs Way 100 SB	23:12:09	47.64	100mi
30 Apr	Thames Path 100	23:36:38	46.81	100mi
20 Mar	Woldingham 10k PB	40:29	65.59	10km
2015		Result	WAVA	Distance
29 Nov	Gatliff 20k PB	3:18:00	27.55	20km
17 Oct	Centurion Autumn 100 SB	22:40:36	48.74	100mi
2 Aug	Vanguard Way Marathon SB	4:09:01	48.39	26.2mi
8 Jul	JP Morgan Corporate Challenge SB	22:18	65.79	3.5mi
2 May	Thames Path 100	23:03:16	47.94	100mi
2014		Result	WAVA	Distance
17 May	North Downs Way 50 PB	9:58:00	44.82	50mi
2013		Result	WAVA	Distance
7 Apr	Croydon Half Marathon SB	1:35:30	60.18	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	27	44	33	46	23	0	0	0	0	0	0	0	173
2025	0	0	0.2	0	0	0	0	0	0	0	0	0	0.2
2025	114	106	132	158	122	0	0	0	0	0	0	0	633
2025	10	0	8	0	0	0	0	0	0	0	0	0	17
2025	47	0	3	19	0	0	0	0	0	0	0	0	69
2024	29	24	18	18	35	25	37	41	28	67	33	12	367
2024	0	0	0	0	0	0	2.8	0.3	0	0	0	0	3.1
2024	228	201	208	209	201	217	200	207	201	202	209	218	2501
2024	3	0	63	0	0	2	0	0	8	0	4	0	80
2024	111	55	32	61	39	14	0	0	0	0	0	0	313
2023	62	35	7	22	21	19	26	29	28	50	12	22	333
2023	2	0	0	0	0	0	0.9	0	0	0.7	0	0	3.6
2023	120	100	182	194	335	105	134	193	370	101	122	146	2102
2023	0	0	0	0	0	18	4	4	0	0	31	10	67
2023	291	0	0	0	0	0	0	0	0	9	0	137	436
2022	26	33	22	17	21	44	24	51	28	54	23	12	357
2022	0	0	0	0	2.4	0	0	3.5	0	0.1	0	0	6
2022	221	138	194	158	166	230	100	175	113	124	260	144	2024
2022	32	19	0	1	7	0	0	0	4	0	0	0	65
2022	21	36	14	302	190	28	155	107	160	147	0	0	1160
2021	4	0	7	15	28	28	13	20	38	22	10	13	198
2021	0	0	0	0	0	0	0	0	0	0	0	0	0
2021	163	178	182	224	218	172	239	209	176	351	132	120	2365
2021	0	0	0	0	0	13	0	2	0	0	0	0	14
2021	114	204	8	0	0	0	0	0	24	0	0	0	350
2020	17	23	14	0	0	7	17	28	16	13	19	8	162
2020	166	171	139	200	350	206	247	233	274	251	220	201	2658
2020	0	12	79	0	0	0	0	0	0	0	0	0	91
2020	0	0	0	0	23	0	3	0	0	0	0	0	26
2019	12	9	14	14	16	17	52	20	18	30	17	7	228
2019	162	146	166	217	217	221	212	188	134	120	170	172	2126
2019	0	61	0	0	0	4	0	2	0	9	4	1	80
2018	1	0	0	0	0	0	0	25	13	10	14	7	69
2018	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2018	220	156	133	227	162	205	314	116	163	222	140	192	2251
2018	0	70	0	0	0	0	0	0	0	0	0	0	70
2017	0	1	0	0	0	0	0	1	0	0	1	1	3
2017	0	0	0	0.5	0	0	0	0	0	0	0	0	0.5
2017	178	123	182	207	153	165	215	211	173	217	226	146	2196
2017	1	68	0	0	0	0	0	0	1	0	0	1	72
2017	0	3	4	0	0	0	0	0	0	0	0	0	7
2016	0	0	1	0	0	0	0	0	0	2	0	1	4
2016	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2016	139	124	166	161	118	168	144	175	150	181	111	166	1804
2016	1	132	0	0	0	0	0	5	0	1	0	1	140
2015	0	0	0	0	0	0	0	1	0	0	0	0	1
2015	125	109	155	119	151	136	143	183	120	164	91	145	1642
2015	0	0	0	0	0	0	0	0	4	0	0	0	4
2014	0	0	0	0	0	0	0	0	1.8	0	0	0	1.8
2014	0	0	0	0	0	0	0	0	92	77	38	153	360

Sun 20th Apr Apr 20	Mon 21st Apr Apr 21	Tue 22nd Apr Apr 22	Wed 23rd Apr Apr 23	Thu 24th Apr Apr 24	Fri 25th Apr Apr 25	Sat 26th Apr Apr 26
1.9mi, 31:40 Walk - General 4.8mi, 59:32 Run - General	1.9mi, 32:13 Walk - General 6.6mi, 1:07:35 Run - General	1.2mi, 23:05 Walk - General 1.9mi, 30:26 Walk - General 3.7mi, 42:32 Run - General	1.9mi, 31:35 Walk - General 1.9mi, 31:08 Walk - General 4.2mi, 1:01:14 Run - General	0.4mi, 7:47 Walk - General	1.9mi, 31:26 Walk - General 5.9mi, 1:16:50 Run - General 4.6mi, 1:05:07 Run - General	7.6mi, 1:36:57 Run - General
Sun 27th Apr Apr 27	Mon 28th Apr Apr 28	Tue 29th Apr Apr 29	Wed 30th Apr Apr 30	Thu 1st May May 1	Fri 2nd May May 2	Sat 3rd May May 3
0.7mi, 15:20 Walk - General 12.8mi, 56:01 Bike - General 2.5mi, 43:26 Walk - General 7mi, 1:31:46 Run - General	0.4mi, 5:43 Walk - General 1.7mi, 18:35 Run - General	0.4mi, 6:28 Walk - General	6.1mi, 1:17:32 Run - General 2.8mi, 28:23 Run - General 7.4mi, 1:39:09 Run - General	1.9mi, 31:00 Walk - General 5.4mi, 1:06:10 Run - General 6mi, 1:16:02 Run - General	5.4mi, 1:14:54 Run - General 5.5mi, 1:09:46 Run - General	1.9mi, 32:02 Walk - General 13.2mi, 2:34:41 Run - General
Sun 4th May May 4	Mon 5th May May 5	Tue 6th May May 6	Wed 7th May May 7	Thu 8th May May 8	Fri 9th May May 9	Sat 10th May May 10
1.8mi, 31:37 Walk - General 9.4mi, 1:51:28 Run - General 0.7mi, 16:09 Walk - General	1.9mi, 32:46 Walk - General 0.4mi, 8:10 Walk - General 7mi, 1:29:59 Run - General 0.7mi, 13:53 Walk - General	1.9mi, 31:49 Walk - General	0.4mi, 6:49 Walk - General 5.4mi, 1:01:35 Run - General	2.2mi, 39:36 Walk - General 5.1mi, 49:14 Run - General	3.1mi, 37:13 Run - General	1.9mi, 31:48 Walk - General 7.1mi, 1:36:42 Run - General
Sun 11th May May 11	Mon 12th May May 12	Tue 13th May May 13	Wed 14th May May 14	Thu 15th May May 15	Fri 16th May May 16	Sat 17th May May 17
1.9mi, 32:01 Walk - General 9mi, 1:47:10 Run - General	1.9mi, 32:33 Walk - General 4.4mi, 53:03 Run - General 6.2mi, 1:19:26 Run - General	4.3mi, 50:47 Run - General 0.4mi, 7:37 Walk - General	0.4mi, 6:32 Walk - General	1.8mi, 32:36 Walk - General 6.5mi, 1:16:50 Run - General	5.9mi, 1:06:45 Run - General 6.8mi, 1:31:28 Run - General	0.4mi, 8:00 Walk - General 0.4mi, 5:52 Run - General 6.2mi, 1:15:00 Run - General

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NDWDave

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