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Andrew B M45

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Harpenden Arrows

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Recent Training
2nd Jul	General	3.1mi	27:34
1st Jul	General	8.4mi	1:00:19
1st Jul	General	1.6mi	16:40
25th Jun	General	3.1mi	26:29
21st Jun	General	6.2mi	47:21

12 Month Benchmarks	Run	Bike
Mile	6:50	2:20
5k	22:07	8:26
5mi	37:49	14:30
10k	47:11	17:58

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+ 86 others

Best Times
Best WAVA

Dist	Races	PB	WB	2019	2020	2021
1mi	2	6:25 6:25/mi	62.57	6:25 62.57
5km	10	20:49 6:42/mi	67.77	21:56 63.86	20:49 67.77
5mi	5	37:00 7:24/mi	62.02	37:00 62.02
10km	11	45:17 7:17/mi	63.15	45:17 63.15		49:57 57.72
10mi	2	1:17:44 7:46/mi	60.24	1:19:25 58.97	1:17:44 60.24
13.1mi	12	1:42:30 7:49/mi	60.42	1:42:30 60.42	1:44:54 59.03
13.1mi	1	1:45:51 8:04/mi	58.55		1:45:51 58.55
17mi	1	2:42:49 9:35/mi	50.18	2:42:49 50.18
20mi	2	3:09:41 9:29/mi	51.10	3:14:37 49.39	3:09:41 51.10
26.2mi	2	4:56:41 11:19/mi	43.60	4:56:41 43.60

2021		Result	WAVA	Distance
23 Jul	Marston Forest 5k		0.00	5km
13 Jul	MWRRL 2021 Race 3 Harpenden SB	49:57	57.72	10km
24 Jun	MWRRL 2021 Race 2 Harpenden	53:23	54.01	10km
21 Jun	St Albans Striders Summer Solstice 10K	52:52	54.53	10km
2020		Result	WAVA	Distance
4 Oct	Cologne Marathon Cancelled		0.00	26.2mi
5 Sep	St Albans Stampede - Cancelled	0 / 0	0.00	12hr
12 Jun	Marston Forest 5k Postponed		0.00	5km
25 May	Vitality London 10,000 - POSTPONED		0.00	10km
17 May	Bognor Prom 10k Cancelled		0.00	10km
26 Apr	The Tissington Trail Marathon Postponed		0.00	26.2mi
29 Mar	Oakley 20 Cancelled		0.00	20mi
15 Mar	Milton Keynes Festival of Running 20m PB	3:09:41	51.10	20mi
1 Mar	The Big Half SB	1:44:54	59.03	13.1mi
25 Feb	Harpenden Arrows Club 5K PB	20:49	67.77	5km
23 Feb	Harpenden Half Marathon PB	1:45:51	58.55	13.11mi
9 Feb	Sunday XC League Race 5 Cancelled		0.00	5mi
19 Jan	Fred Hughes 10 PB	1:17:44	60.24	10mi
12 Jan	Sunday XC League Race 4	49:22	55.94	6mi
2019		Result	WAVA	Distance
29 Dec	Buntingford 10 SB	1:19:25	58.97	10mi
22 Dec	Sunday XC League Race 3	41:50	54.86	5mi
1 Dec	Sunday League Race #2 Trent Park	38:50	59.10	5mi
24 Nov	Hatfield 5 PB	37:00	62.02	5mi
17 Nov	St Neots Riverside Half Marathon PB	1:42:30	60.42	13.1mi
10 Nov	Grand Union Canal Autumn Half Marathon - Sunday 10 November	1:51:23	55.60	13.1mi
3 Nov	Stevenage Half Marathon	1:47:47	57.45	13.1mi
27 Oct	Love Luton 10k PB	45:17	63.15	10km
20 Oct	Sunday League XC #1 Cheshunt	38:02	60.34	5mi
13 Oct	Herts 10km	47:19	60.44	10km
6 Oct	Ley Hill Challenge 5k	24:15	58.18	5km
3 Oct	Harpenden Arrows Track Mile	6:58	58.08	1mi
29 Sep	Pontefract Half Marathon	1:56:46	53.03	13.1mi
22 Sep	Welwyn Half Marathon	1:56:52	52.99	13.1mi
31 Aug	Bedford Twilight 10k	47:33	60.14	10km
31 Aug	Bedford 5k	28:05	50.24	5km
10 Aug	Luton Wardown parkrun	23:55	58.56	5km
4 Aug	St Albans 10k	50:21	56.35	10km
20 Jul	Wimpole Estate parkrun	30:15	46.30	5km
13 Jul	Ellenbrook Fields parkrun SB	21:56	63.86	5km
11 Jul	MWRRL Mob Match - Welwyn Garden City	50:21	56.35	10km
6 Jul	Ellenbrook Fields parkrun	32:08	43.59	5km
29 Jun	Tring parkrun	29:23	47.67	5km
22 Jun	Oval Run	41:42	54.61	5mi
21 Jun	St Albans Striders Summer Solstice 10k	45:59	61.70	10km
9 Jun	St Albans Half Marathon	1:50:47	55.44	13.1mi
27 May	Vitality London 10,000	48:35	58.40	10km
16 May	Harpenden Arrows Track Mile PB	6:25	62.57	1mi
12 May	Wheathampstead 10k	49:53	56.87	10km
4 May	Panshanger parkrun	22:31	62.20	5km
28 Apr	London Marathon	5:14:13	41.16	26.2mi
20 Apr	Teignmouth Promenade parkrun	24:06	58.12	5km
7 Apr	Greater Manchester Marathon PB	4:56:41	43.60	26.2mi
24 Mar	Gade Valley Harriers VLM Training run #3 SB	3:14:37	49.39	20mi
17 Mar	Welwyn Half Marathon	1:50:27	55.61	13.1mi
10 Mar	Harpenden Half Marathon	1:54:41	53.55	13.1mi
3 Mar	Run Kempton Park Half Marathon	1:56:10	52.87	13.1mi
24 Feb	Gade Valley Harriers VLM Training run #2 PB	2:42:49	50.18	17mi
17 Feb	The Quicksilver Hampton Court Half Marathon	1:51:20	55.17	13.1mi
10 Feb	Queen Elizabeth Olympic Park Half Marathon	1:54:09	53.80	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
2022	4	0	0	0	0	0	0	0	0	0	0	0	4
2022	4	5	0	0	35	32	3	0	0	0	0	0	78
2022	108	11	140	143	273	192	10	0	0	0	0	0	878
2021	8	74	17	0	0	0	0	0	0	0	0	0	100
2021	11	13	14	0	0	24	33	12	0	17	0	4	128
2021	119	77	25	0	114	110	199	185	143	155	38	20	1184
2020	29	39	35	37	37	19	7	15	0	20	7	0	243
2020	104	90	53	7	6	35	10	7	7	18	0	3	339
2020	93	117	43	283	500	684	396	141	228	90	167	21	2764
2019	0	0	0	0	0	0	0	5	61	32	10	5	112
2019	0	0	0	0	0	0	0	16	50	40	58	41	205
2019	0	0	0	0	0	0	0	154	121	14	10	99	399

Sun 5th Jun Jun 5	Mon 6th Jun Jun 6	Tue 7th Jun Jun 7	Wed 8th Jun Jun 8	Thu 9th Jun Jun 9	Fri 10th Jun Jun 10	Sat 11th Jun Jun 11
2.5mi, 24:22 Bike - General Split Summary === 1) 2.51m - 24:22(9:43/m) 110/138bpm [1069b/mi] 164cal 6.17/14.69mph Add a comment 0mi, 17 Bike - General Split Summary === 1) 0m - 17(48:36:56/m) 95/97bpm [277109b/mi] 1cal 0.02/0mph Add a comment	-	5.8mi, 24:00 Bike - General Split Summary === 1) 5.8m - 24:00(4:08/m) 122/145bpm [505b/mi] 215cal 14.51/29.2mph Add a comment 3.2mi, 55:42 Run - General Split Summary === 1) 1m - 11:15(11:15/m) 144/163bpm [1620b/mi] 138cal 5.33/13.3mph 2) 1m - 14:30(14:30/m) 145/168bpm [2103b/mi] 163cal 4.14/9.12mph 3) 1m - 27:01(27:01/m) 116/155bpm [3133b/mi] 165cal 2.22/11.69mph 4) 0.24m - 2:56(11:57/m) 148/163bpm [1769b/mi] 36cal 5.02/12.5mph Add a comment 6.2mi, 24:28 Bike - General Split Summary === 1) 6.23m - 24:28(3:56/m) 118/154bpm [464b/mi] 206cal 15.27/24.42mph Add a comment	-	-	3.1mi, 22:11 Run - General Split Summary === 1) 1m - 6:51(6:51/m) 159/173bpm [1088b/mi] 92cal 8.77/11.5mph 2) 1m - 7:26(7:26/m) 170/173bpm [1264b/mi] 110cal 8.07/8.95mph 3) 1m - 7:09(7:09/m) 173/178bpm [1238b/mi] 108cal 8.38/9.41mph 4) 0.12m - 45(6:28/m) 176/177bpm [1137b/mi] 11cal 9.29/9.85mph Add a comment 0.4mi, 4:01 Run - General Split Summary === 1) 0.44m - 4:01(9:06/m) 139/148bpm [1264b/mi] 48cal 6.59/9.08mph Add a comment	3.1mi, 25:27 Run - General Split Summary === 1) 1m - 7:43(7:43/m) 146/164bpm [1127b/mi] 98cal 7.77/10.92mph 2) 1m - 8:55(8:55/m) 159/167bpm [1418b/mi] 123cal 6.73/9.77mph 3) 1m - 8:29(8:29/m) 162/170bpm [1375b/mi] 119cal 7.07/8.04mph 4) 0.05m - 19(6:49/m) 171/171bpm [1165b/mi] 4cal 8.8/8.87mph Add a comment
Sun 12th Jun Jun 12	Mon 13th Jun Jun 13	Tue 14th Jun Jun 14	Wed 15th Jun Jun 15	Thu 16th Jun Jun 16	Fri 17th Jun Jun 17	Sat 18th Jun Jun 18
50.6mi, 2:57:27 Bike - General Split Summary === 1) 50.59m - 2:57:27(3:30/m) 2892cal 17.1/29.76mph Add a comment 50.6mi, 2:57:24 Bike - General Split Summary === 1) 50.57m - 2:57:24(3:30/m) 149/177bpm [523b/mi] 1748cal 17.1/29.87mph Add a comment	-	3.3mi, 51:27 Run - General Split Summary === 1) 1m - 14:16(14:16/m) 122/152bpm [1741b/mi] 128cal 4.21/8.12mph 2) 1m - 18:06(18:06/m) 113/142bpm [2046b/mi] 121cal 3.32/9.12mph 3) 1m - 16:24(16:24/m) 115/131bpm [1887b/mi] 104cal 3.66/17.39mph 4) 0.3m - 2:41(9:03/m) 131/139bpm [1186b/mi] 26cal 6.63/12.86mph Add a comment	-	-	-	31.5mi, 4:02:34 Bike - General Split Summary === 1) 31.52m - 4:02:34(7:42/m) 2321cal 7.8/22.25mph Add a comment 31.2mi, 4:07:28 Bike - General Split Summary === 1) 31.16m - 4:07:28(7:56/m) 119/159bpm [945b/mi] 1591cal 7.56/22.38mph Add a comment
Sun 19th Jun Jun 19	Mon 20th Jun Jun 20	Tue 21st Jun Jun 21	Wed 22nd Jun Jun 22	Thu 23rd Jun Jun 23	Fri 24th Jun Jun 24	Sat 25th Jun Jun 25
-	-	6.2mi, 47:21 Run - General Split Summary === 1) 1m - 7:22(7:22/m) 140/149bpm [1032b/mi] 91cal 8.14/9.98mph 2) 1m - 7:19(7:19/m) 147/164bpm [1075b/mi] 94cal 8.21/9.64mph 3) 1m - 7:30(7:30/m) 160/166bpm [1200b/mi] 105cal 8/9.43mph 4) 1m - 7:46(7:46/m) 159/167bpm [1236b/mi] 108cal 7.72/8.6mph 5) 1m - 7:55(7:55/m) 169/179bpm [1339b/mi] 117cal 7.57/8.27mph 6) 1m - 7:58(7:58/m) 164/175bpm [1305b/mi] 113cal 7.54/8.39mph 7) 0.24m - 1:31(6:26/m) 161/165bpm [1035b/mi] 21cal 9.33/16.03mph Add a comment	-	-	-	3.1mi, 26:29 Run - General Split Summary === 1) 1m - 8:34(8:34/m) 132/154bpm [1131b/mi] 97cal 7/8.58mph 2) 1m - 8:56(8:56/m) 157/166bpm [1403b/mi] 122cal 6.72/7.37mph 3) 1m - 8:17(8:17/m) 169/177bpm [1400b/mi] 124cal 7.25/11.02mph 4) 0.1m - 42(6:55/m) 169/174bpm [1168b/mi] 10cal 8.68/9.18mph Add a comment
Sun 26th Jun Jun 26	Mon 27th Jun Jun 27	Tue 28th Jun Jun 28	Wed 29th Jun Jun 29	Thu 30th Jun Jun 30	Fri 1st Jul Jul 1	Sat 2nd Jul Jul 2
-	-	-	-	-	8.4mi, 1:00:19 Bike - General Split Summary === 1) 8.38m - 1:00:19(7:12/m) 155/178bpm [1115b/mi] 800cal 8.34/21.29mph Add a comment 1.6mi, 16:40 Bike - General Split Summary === 1) 1.58m - 16:40(10:35/m) 136/165bpm [1439b/mi] 188cal 5.67/14.57mph Add a comment	3.1mi, 27:34 Run - General Split Summary === 1) 1m - 9:42(9:42/m) 147/154bpm [1427b/mi] 120cal 6.18/6.99mph 2) 1m - 8:44(8:44/m) 158/169bpm [1379b/mi] 119cal 6.87/7.68mph 3) 1m - 8:24(8:24/m) 170/183bpm [1428b/mi] 125cal 7.14/8.31mph 4) 0.1m - 43(7:23/m) 171/176bpm [1261b/mi] 11cal 8.14/8.2mph Add a comment

Andrew B M45

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