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F55 Greater London

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Recent Training
12th May	General	3.3mi	30:19
12th May	General	10.2mi	1:33:32
12th May	General	2mi	18:00
11th May	General	0.5mi	4:23
11th May	General	3.1mi	23:27

12 Month Benchmarks	Run
Mile	7:01
5k	22:22
5mi	39:15
10k	49:06
10mi	1:26:04
Half	1:55:52

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Best Times
Best WAVA

Dist	Races	1989	1990	1992	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	3										6:34 68.33			6:28 71.41		6:30 72.59										6:28 6:28/mi	72.59
2.3mi	1													15:50 74.05												15:50 6:53/mi	74.05
2.4mi	2										16:08 73.90	15:32 77.45														15:32 6:28/mi	77.45
4.3km	1												18:41 73.64													18:41 7:00/mi	73.64
2.8mi	1										19:39 72.13															19:39 7:01/mi	72.13
5km	389								22:30 69.10	22:05 70.99	21:34 72.69	20:45 76.23		21:24 75.40	21:10 77.89	22:05 74.65	21:08 79.74	21:24 78.90	21:49 78.12	21:48 79.06	23:07 75.42	22:48 77.36	22:18 80.37	22:02 81.95	23:07 79.05	20:45 6:41/mi	81.95
4mi	5									36:30 55.18																36:30 9:08/mi	55.18
8km	4										41:37 61.12		37:10 69.71													37:10 7:29/mi	69.71
5mi	29					37:57 65.02	38:25 64.62	36:25 68.63	34:57 72.59	38:40 65.61	36:14 70.61	34:22 75.11	34:07 76.38	34:52 75.50	35:12 75.59		36:57 73.63	35:15 78.07	35:10 79.16					37:56 77.87		34:07 6:49/mi	79.16
5.8mi	1														3:07:37 16.53											3:07:37 32:21/mi	16.53
10km	38				47:37 64.85	47:48 64.60		45:40 68.51	47:15 66.70	46:49 68.41	44:03 72.71	42:37 75.83		44:50 73.51	43:59 75.74	45:51 73.47	51:30 66.15	45:30 76.42	47:28 73.45	45:47 77.97		51:18 70.42	46:53 78.00	48:02 77.07		42:37 6:52/mi	78.00
10mi	22		1:17:12 63.47		1:18:24 64.71		1:16:01 67.62	1:14:48 69.24	1:14:30 69.52	1:19:32 65.65	1:13:00 72.14		1:10:06 76.58	1:13:10 74.14			1:15:16 75.48	1:21:48 70.28	1:13:48 77.90	1:15:10 77.42		1:19:25 76.05	1:15:46 79.71			1:10:06 7:01/mi	79.71
13.1mi	25		1:51:58 57.58					1:43:23 65.29	1:37:44 69.59	1:40:30 68.83	1:34:59 72.83	1:33:57 74.33	1:33:28 75.47	1:36:14 74.10	1:35:43 75.36		1:39:20 74.34	1:36:32 77.42		1:42:57 74.39			1:43:57 76.51			1:33:28 7:08/mi	77.42
15mi	2								2:02:21 64.14											2:10:27 67.84						2:02:21 8:09/mi	67.84
20mi	11					2:47:19 62.04	2:44:41 63.43		2:38:22 66.93				2:29:31 73.61		2:33:17 73.49			2:37:09 74.38		2:45:56 72.24	2:45:38 73.31		2:44:44 75.67	2:40:41 78.63		2:29:31 7:29/mi	78.63
26.2mi	18	4:12:20 53.09		3:53:09 57.46		3:54:45 58.82	3:40:08 63.16		3:32:03 66.07	3:32:02 67.25	3:21:05 71.63	3:14:26 74.89	3:14:35 74.84	3:20:24 73.52	3:23:46 73.20		3:39:15 69.74			3:46:04 70.30						3:14:26 7:25/mi	74.89

2024		Result	WAVA	Distance
4 May	Hadleigh parkrun, Essex	25:55	70.51	5km
27 Apr	Zuiderpark parkrun	23:18	78.42	5km
20 Apr	Bethlem Royal Hospital parkrun	24:17	75.25	5km
13 Apr	Bury St Edmunds parkrun	23:36	77.43	5km
6 Apr	Harrow Lodge parkrun	24:29	74.63	5km
30 Mar	Harrow Lodge parkrun	24:19	75.15	5km
23 Mar	Burgess parkrun	23:40	77.21	5km
16 Mar	Bury St Edmunds parkrun	24:39	74.13	5km
9 Mar	Harrow Lodge parkrun	24:55	73.34	5km
2 Mar	Harrow Lodge parkrun	25:16	72.32	5km
24 Feb	Harrow Lodge parkrun	25:14	72.42	5km
17 Feb	Harrow Lodge parkrun	24:38	74.18	5km
10 Feb	Brockwell parkrun, Herne Hill	23:59	76.19	5km
27 Jan	Harrow Lodge parkrun	24:10	75.61	5km
20 Jan	Harrow Lodge parkrun	24:01	76.08	5km
13 Jan	Harrow Lodge parkrun	24:53	73.43	5km
6 Jan	Southwark parkrun SB	23:07	79.05	5km
2023		Result	WAVA	Distance
30 Dec	Harrow Lodge parkrun	24:04	75.93	5km
25 Dec	Barking parkrun	23:11	78.82	5km
23 Dec	Burgess parkrun	23:05	79.16	5km
16 Dec	Bury St Edmunds parkrun	24:47	73.73	5km
9 Dec	Nidda parkrun	23:26	77.98	5km
2 Dec	Harrow Lodge parkrun	23:51	76.62	5km
25 Nov	Harrow Lodge parkrun	23:43	77.05	5km
18 Nov	Harrow Lodge parkrun	24:12	75.51	5km
11 Nov	Harlow parkrun	23:43	77.05	5km
4 Nov	Harrow Lodge parkrun	23:59	76.19	5km
28 Oct	Thurrock parkrun, Orsett Heath	23:15	78.59	5km
14 Oct	Brentwood parkrun	24:50	73.58	5km
7 Oct	Foots Cray Meadows parkrun	23:53	76.51	5km
30 Sep	Canons Park parkrun	23:19	78.37	5km
23 Sep	Brockwell parkrun, Herne Hill	24:25	73.95	5km
16 Sep	Gunpowder parkrun	23:13	77.77	5km
9 Sep	Pegwell Bay parkrun SB	22:02	81.95	5km
2 Sep	Chalkwell Beach parkrun	22:53	78.90	5km
26 Aug	Bury St Edmunds parkrun	23:15	77.66	5km
19 Aug	Rugby parkrun	23:34	76.61	5km
12 Aug	Harrow Lodge parkrun	23:13	77.77	5km
5 Aug	Blackpool parkrun	23:27	77.00	5km
29 Jul	South Woodham Ferrers parkrun	23:02	78.39	5km
15 Jul	Crystal Palace parkrun	23:35	76.56	5km
8 Jul	Harrow Lodge parkrun	23:26	77.05	5km
1 Jul	Harrow Lodge parkrun	23:53	75.60	5km
24 Jun	Southwark parkrun	22:34	80.01	5km
17 Jun	Bury St Edmunds parkrun	23:13	77.77	5km
16 Jun	Bury Friday 5 SB	37:56	77.87	5mi
10 Jun	Southwark parkrun	22:20	80.85	5km
3 Jun	Thames Path parkrun, Woolwich	22:54	78.85	5km
20 May	Southwark parkrun	22:29	80.31	5km
13 May	Gunnersbury parkrun	23:52	75.65	5km
10 May	Civil Service Athletics Association (CSAA) 10K Championship SB	48:02	77.07	10km
7 May	Stephen Williams 10k	48:12	76.81	10km
6 May	Bury St Edmunds parkrun	23:38	76.40	5km
29 Apr	Lordship Recreation Ground parkrun	23:29	76.89	5km
22 Apr	Bury St Edmunds parkrun	23:35	76.56	5km
15 Apr	Southwark parkrun	23:02	78.39	5km
8 Apr	Wormwood Scrubs parkrun	24:27	73.85	5km
25 Mar	Harrow Lodge parkrun	24:10	74.71	5km
18 Mar	Harrow Lodge parkrun	23:46	75.97	5km
4 Mar	Harrow Lodge parkrun	23:25	77.11	5km
26 Feb	Tarpley 20 SB	2:40:41	78.63	20mi
25 Feb	Bury St Edmunds parkrun	24:42	73.10	5km
18 Feb	Harrow Lodge parkrun	23:29	76.89	5km
11 Feb	Harrow Lodge parkrun	23:21	77.33	5km
4 Feb	Billericay parkrun	23:08	78.05	5km
28 Jan	Bromley parkrun	23:31	76.78	5km
28 Jan	SEAA Cross Country Championships-senior women	36:10	81.20	8km
21 Jan	Clapham Common parkrun	24:39	73.25	5km
14 Jan	Harrow Lodge parkrun	24:24	74.00	5km
7 Jan	Harrow Lodge parkrun	24:05	74.97	5km
2022		Result	WAVA	Distance
31 Dec	Harrow Lodge parkrun	23:59	75.28	5km
25 Dec	Barking parkrun	22:48	79.19	5km
24 Dec	Harrow Lodge parkrun	23:36	76.51	5km
10 Dec	Harrow Lodge parkrun	23:12	77.83	5km
3 Dec	Harrow Lodge parkrun	23:25	77.11	5km
26 Nov	Harrow Lodge parkrun	23:30	76.83	5km
19 Nov	Bury St Edmunds parkrun	23:22	77.27	5km
12 Nov	Bury St Edmunds parkrun	23:25	77.11	5km
5 Nov	Southwark parkrun	22:28	80.37	5km
29 Oct	Harrow Lodge parkrun	23:14	77.71	5km
22 Oct	Brockwell parkrun, Herne Hill	23:24	77.16	5km
16 Oct	Cabbage Patch 10	1:17:34	78.86	10mi
15 Oct	Harrow Lodge parkrun	23:40	76.29	5km
8 Oct	Bury St Edmunds parkrun	22:58	78.62	5km
24 Sep	Linford Wood parkrun	23:03	77.41	5km
18 Sep	Felixstowe Coastal 10 Miles	1:17:10	78.27	10mi
17 Sep	Felixstowe parkrun	22:26	79.54	5km
10 Sep	Brockwell parkrun, Herne Hill	24:38	72.44	5km
3 Sep	Harrow Lodge parkrun	23:36	75.61	5km
27 Aug	Mile End parkrun	23:01	77.52	5km
20 Aug	Harrow Lodge parkrun	23:12	76.91	5km
13 Aug	Hackney Marshes parkrun	22:52	78.03	5km
6 Aug	Fleetwood Promenade parkrun	22:54	77.92	5km
30 Jul	Mildenhall Hub parkrun	22:44	78.49	5km
23 Jul	Clapham Common parkrun	23:44	75.18	5km
9 Jul	Tooting Common parkrun	23:14	76.80	5km
2 Jul	Beckenham Place parkrun	23:53	74.71	5km
25 Jun	Charlton parkrun	22:32	79.19	5km
18 Jun	Chilton Fields parkrun	23:26	76.15	5km
11 Jun	Victoria Dock parkrun	22:40	78.72	5km
4 Jun	Harrow Lodge parkrun	22:58	77.69	5km
28 May	Bury St Edmunds parkrun SB	22:18	80.02	5km
22 May	Stephen Williams 10k Road Race	46:56	77.92	10km
21 May	Southwark parkrun	22:22	79.78	5km
18 May	Civil Service Athletics Association (CSAA) 10K Championship SB	46:53	78.00	10km
14 May	Harrow Lodge parkrun	22:54	77.92	5km
7 May	Harrow Lodge parkrun	22:35	79.01	5km
2 May	WRC May Day 10 SB	1:15:46	79.71	10mi
23 Apr	Harrow Lodge parkrun	23:14	76.80	5km
16 Apr	Harrow Lodge parkrun	22:57	77.75	5km
9 Apr	Walthamstow parkrun	23:27	76.09	5km
2 Apr	Harrow Lodge parkrun	23:24	76.25	5km
26 Mar	Harrow Lodge parkrun	23:19	76.53	5km
20 Mar	Brentwood Half Marathon	1:44:25	76.17	13.1mi
19 Mar	Reading parkrun	23:09	77.08	5km
12 Mar	Northampton parkrun	22:50	78.15	5km
6 Mar	Chelmsford Half Marathon SB	1:43:57	76.51	13.1mi
5 Mar	Chelmsford Central parkrun	24:36	72.53	5km
27 Feb	Tarpley 20 SB	2:44:44	75.67	20mi
5 Feb	Bury St Edmunds parkrun	24:05	74.09	5km
29 Jan	Harrow Lodge parkrun	24:13	73.68	5km
15 Jan	Harrow Lodge parkrun	24:43	72.19	5km
8 Jan	Harrow Lodge parkrun	25:14	70.71	5km
2021		Result	WAVA	Distance
18 Dec	Harrow Lodge parkrun	24:18	73.43	5km
11 Dec	Burnley parkrun	24:00	74.35	5km
4 Dec	Harrow Lodge parkrun	24:35	72.58	5km
20 Nov	Bury St Edmunds parkrun	24:03	74.19	5km
13 Nov	Northampton parkrun	23:04	77.36	5km
30 Oct	Mile End parkrun	24:20	73.33	5km
17 Oct	Cabbage Patch 10 SB	1:19:25	76.05	10mi
16 Oct	Harrow Lodge parkrun	29:05	61.35	5km
9 Oct	Ipswich parkrun	24:16	73.53	5km
18 Sep	Bury St Edmunds parkrun	23:14	75.91	5km
4 Sep	Harrow Lodge parkrun	23:14	75.91	5km
28 Aug	Bury St Edmunds parkrun	23:09	76.18	5km
21 Aug	Highbury Fields parkrun SB	22:48	77.35	5km
7 Aug	Blackpool parkrun	23:09	76.18	5km
31 Jul	Harrow Lodge parkrun	23:57	73.64	5km
24 Jul	Highbury Fields parkrun	24:57	70.69	5km
18 Jul	Stephen Williams 10k Road Race SB	51:18	70.42	10km
2020		Result	WAVA	Distance
1 Mar	Essex 20 SB	2:45:38	73.31	20mi
29 Feb	Brandon Country Park parkrun	24:12	72.04	5km
22 Feb	Harrow Lodge parkrun	24:17	71.79	5km
15 Feb	Sixfields Upton parkrun	23:26	74.40	5km
8 Feb	Harrow Lodge parkrun	27:13	64.06	5km
1 Feb	Gladstone parkrun	23:59	72.69	5km
25 Jan	Bury St Edmunds parkrun	24:04	72.44	5km
18 Jan	Fulbourn Hospital parkrun SB	23:07	75.42	5km
11 Jan	Bury St Edmunds parkrun	24:45	70.44	5km
1 Jan	Loch Neaton parkrun, Watton	24:17	71.79	5km
1 Jan	Thetford parkrun	24:00	72.64	5km
2019		Result	WAVA	Distance
25 Dec	Brandon Country Park parkrun	24:23	71.50	5km
21 Dec	Bury St Edmunds parkrun	24:09	72.19	5km
11 Dec	Runthrough Chase The Moon Olympic Park December	47:13	75.60	10km
7 Dec	ST NICHOLAS HOSPICE CARE FESTIVE FOREST CHALLENGE 10k	50:40	70.45	10km
23 Nov	Bury St Edmunds parkrun	24:41	70.63	5km
16 Nov	Bury St Edmunds parkrun	24:14	71.94	5km
9 Nov	Bury St Edmunds parkrun	23:44	73.46	5km
2 Nov	Bury St Edmunds parkrun	24:16	71.84	5km
27 Oct	St Ed's Running Festival 10k SB	45:47	77.97	10km
26 Oct	Bury St Edmunds parkrun	23:35	73.92	5km
19 Oct	Bedford parkrun	23:08	75.36	5km
12 Oct	Bury St Edmunds parkrun	23:44	73.46	5km
21 Sep	Raphael parkrun	22:18	77.29	5km
14 Sep	Bury St Edmunds parkrun	22:29	76.66	5km
7 Sep	Street parkrun SB	21:48	79.06	5km
24 Aug	Bury St Edmunds parkrun	22:55	75.21	5km
17 Aug	Bury St Edmunds parkrun	23:07	74.56	5km
3 Aug	Blackpool parkrun	22:17	77.35	5km
6 Jul	Bury St Edmunds parkrun	22:28	76.72	5km
30 Jun	Horndon-on-the-hill 10k Road race	47:01	75.02	10km
29 Jun	Valentines parkrun	22:49	75.54	5km
22 Jun	Brandon Country Park parkrun	22:47	75.65	5km
15 Jun	Bury St Edmunds parkrun	22:53	75.32	5km
8 Jun	Northampton parkrun	22:29	76.66	5km
1 Jun	Burgess parkrun	21:57	78.52	5km
25 May	Highbury Fields parkrun	24:31	70.30	5km
19 May	Bognor Prom 10k	46:04	76.57	10km
18 May	Bognor Regis parkrun	22:38	76.15	5km
11 May	Bury St Edmunds parkrun	22:56	75.16	5km
6 May	WRC May Day 10 SB	1:15:10	77.42	10mi
4 May	Cambridge parkrun	22:27	76.78	5km
28 Apr	London Marathon SB	3:46:04	70.30	26.2mi
27 Apr	Brockwell parkrun, Herne Hill	27:14	63.29	5km
20 Apr	Bury St Edmunds parkrun	22:34	76.38	5km
13 Apr	Hilly Fields parkrun	23:18	73.97	5km
6 Apr	Milton Keynes parkrun	22:34	76.38	5km
30 Mar	Bury St Edmunds parkrun	22:45	75.76	5km
17 Mar	Brentwood Half Marathon SB	1:42:57	74.39	13.1mi
16 Mar	Finsbury parkrun	23:04	74.72	5km
9 Mar	Harrow Lodge parkrun	24:19	70.88	5km
3 Mar	Essex 20 SB	2:45:56	72.24	20mi
2 Mar	Harrow Lodge parkrun	24:01	71.77	5km
23 Feb	Brockwell parkrun, Herne Hill	22:47	75.65	5km
9 Feb	Raphael parkrun	22:51	75.43	5km
2 Feb	Harrow Lodge parkrun	24:08	71.42	5km
26 Jan	Northampton parkrun	22:42	75.93	5km
20 Jan	Benfleet 15 SB	2:10:27	67.84	15mi
12 Jan	Bury St Edmunds parkrun	23:11	74.35	5km
1 Jan	Harrow Lodge parkrun	23:55	72.07	5km
1 Jan	Raphael parkrun	23:11	74.35	5km
2018		Result	WAVA	Distance
29 Dec	Brockwell parkrun, Herne Hill	23:48	72.42	5km
25 Dec	Bury St Edmunds parkrun	24:15	71.08	5km
22 Dec	Harrow Lodge parkrun	24:12	71.22	5km
15 Dec	Bury St Edmunds parkrun	23:40	72.83	5km
8 Dec	Harrow Lodge parkrun	24:26	70.54	5km
1 Dec	Oxford parkrun	23:53	72.17	5km
17 Nov	Bury St Edmunds parkrun	23:09	74.45	5km
10 Nov	Bury St Edmunds parkrun	23:40	72.83	5km
3 Nov	Harrow Lodge parkrun	23:16	74.08	5km
27 Oct	Harrow Lodge parkrun	23:38	72.93	5km
20 Oct	Bury St Edmunds parkrun	23:43	72.67	5km
13 Oct	Bury St Edmunds parkrun	23:44	72.62	5km
13 Oct	Harrow Lodge parkrun	23:15	74.13	5km
22 Sep	Barking parkrun	22:36	75.41	5km
15 Sep	Bury St Edmunds parkrun	23:17	73.20	5km
18 Aug	Haverhill parkrun	22:10	76.88	5km
11 Aug	Hazelwood parkrun	22:10	76.88	5km
4 Aug	Bury St Edmunds parkrun	22:50	74.64	5km
7 Jul	Montsouris parkrun	22:48	74.75	5km
30 Jun	Brockwell parkrun, Herne Hill	23:13	73.41	5km
24 Jun	Horndon-on-the-hill 10k Road race	48:13	72.30	10km
23 Jun	Harrow Lodge parkrun	23:21	72.99	5km
16 Jun	Clare Castle parkrun	22:54	74.42	5km
26 May	Wimpole Estate parkrun	24:03	70.86	5km
19 May	Mile End parkrun	22:39	75.24	5km
16 May	CSAA 10K SB	47:28	73.45	10km
12 May	Bury St Edmunds parkrun	23:32	72.42	5km
7 May	WRC May Day 10	1:22:25	69.76	10mi
5 May	Victoria Dock parkrun	21:55	77.76	5km
17 Mar	Harrow Lodge parkrun	23:52	71.41	5km
25 Feb	Tarpley 10 SB	1:13:48	77.90	10mi
24 Feb	Brandon Country Park parkrun	22:00	77.47	5km
17 Feb	Roding Valley parkrun	22:00	77.47	5km
17 Feb	Chingford League - Victoria Park SB	35:10	79.16	5mi
10 Feb	Cambridge parkrun	22:17	76.48	5km
3 Feb	Barking parkrun SB	21:49	78.12	5km
27 Jan	Bury St Edmunds parkrun	23:09	73.62	5km
20 Jan	Bury St Edmunds parkrun	22:34	75.52	5km
7 Jan	King's Forest 10k	48:53	71.32	10km
6 Jan	Bury St Edmunds parkrun	23:09	73.62	5km
1 Jan	Greenwich parkrun	23:13	73.41	5km
1 Jan	Bexley parkrun	24:02	70.91	5km
2017		Result	WAVA	Distance
31 Dec	SE Essex XC, Hadleigh Park	37:35	63.35	4.3mi
30 Dec	Ilford AC 10 XC SB	1:21:48	70.28	10mi
25 Dec	Bury St Edmunds parkrun	22:52	74.53	5km
23 Dec	Bury St Edmunds parkrun	43:02	39.60	5km
16 Dec	Harrow Lodge parkrun	22:54	74.42	5km
9 Dec	Bushy parkrun	21:54	77.82	5km
6 Dec	Chase the Moon 10k, Olympic Park	45:37	76.42	10km
2 Dec	Bury St Edmunds parkrun	22:42	75.08	5km
25 Nov	Hoblingwell parkrun	23:08	73.67	5km
18 Nov	Raphael parkrun	21:36	78.90	5km
11 Nov	Bury St Edmunds parkrun	22:30	75.74	5km
4 Nov	Burgess parkrun	22:03	77.29	5km
28 Oct	Bury St Edmunds parkrun	22:00	77.47	5km
21 Oct	Bury St Edmunds parkrun	22:46	74.86	5km
14 Oct	Harrow Lodge parkrun	22:23	76.14	5km
7 Oct	Harrow Lodge parkrun		0.00	5km
30 Sep	Bury St Edmunds parkrun	22:36	75.41	5km
24 Sep	Pleshey Half Marathon SB	1:36:32	77.42	13.1mi
16 Sep	Barking parkrun SB	21:24	78.75	5km
9 Sep	Bury St Edmunds parkrun	21:51	77.12	5km
26 Aug	Bury St Edmunds parkrun	21:40	77.78	5km
12 Aug	Harrow Lodge parkrun	22:44	74.13	5km
5 Aug	Raphael parkrun	21:26	78.62	5km
29 Jul	Crosby parkrun	21:42	77.66	5km
22 Jul	Bury St Edmunds parkrun	22:28	75.01	5km
1 Jul	Bury St Edmunds parkrun	22:27	75.06	5km
24 Jun	Harrow Lodge parkrun	23:18	72.32	5km
17 Jun	Cannon Hill parkrun, Birmingham	23:12	72.64	5km
10 Jun	Barking parkrun	22:58	73.37	5km
20 May	Warsaw Paraga parkrun	22:02	76.48	5km
29 Apr	Great Notley parkrun	22:00	76.60	5km
22 Apr	Harrow Lodge parkrun	22:02	76.48	5km
8 Apr	Bury St Edmunds parkrun	22:00	76.60	5km
2 Apr	Braintree 5 SB	35:15	78.07	5mi
1 Apr	Harrow Lodge parkrun	22:26	75.12	5km
29 Mar	CSAA 10K SB	45:30	75.74	10km
25 Mar	Bury St Edmunds parkrun	21:41	77.72	5km
19 Mar	Brentwood Half Marathon	1:38:49	75.63	13.1mi
18 Mar	Harrow Lodge parkrun	22:57	73.43	5km
11 Mar	Bury St Edmunds parkrun	22:22	75.34	5km
4 Mar	Harrow Lodge parkrun	23:03	73.11	5km
26 Feb	Tarpley 20 SB	2:37:09	74.38	20mi
18 Feb	Bury St Edmunds parkrun	22:27	75.06	5km
11 Feb	Harrow Lodge parkrun	23:07	72.90	5km
4 Feb	Bury St Edmunds parkrun	21:45	77.48	5km
28 Jan	SEAA XC Champs - Parliament Hill	38:27	71.16	8km
21 Jan	Raphael parkrun	21:33	78.20	5km
14 Jan	Bury St Edmunds parkrun	21:50	77.18	5km
7 Jan	Hampstead Heath parkrun	23:31	71.66	5km
1 Jan	Oak Hill parkrun	22:41	74.29	5km
1 Jan	Grovelands parkrun, Enfield	22:49	73.86	5km
2016		Result	WAVA	Distance
31 Dec	Harrow Lodge parkrun	22:41	74.29	5km
27 Dec	Ilford AC 10 XC	1:16:59	73.80	10mi
25 Dec	Bury St Edmunds parkrun	22:25	75.17	5km
17 Dec	Bury St Edmunds parkrun	22:09	76.08	5km
3 Dec	Valentines parkrun	21:59	76.66	5km
26 Nov	Harrow Lodge parkrun	22:22	75.34	5km
19 Nov	Pymmes parkrun	22:01	76.54	5km
12 Nov	Bury St Edmunds parkrun	22:09	76.08	5km
5 Nov	parkrun Krakow SB	21:08	79.74	5km
29 Oct	Barking parkrun	21:40	77.78	5km
22 Oct	Bury St Edmunds parkrun	22:17	75.62	5km
16 Oct	Cabbage Patch 10 SB	1:15:16	75.48	10mi
12 Oct	Civil Service Cross Country Championships (Women's Race)	31:46	66.98	3.9mi
1 Oct	Raphael parkrun	21:28	78.50	5km
24 Sep	Bury St Edmunds parkrun	21:46	76.57	5km
17 Sep	Harrow Lodge parkrun	22:00	75.76	5km
10 Sep	King's Forest Trail Marathon SB	3:39:15	69.74	26.2mi
3 Sep	Bedfont Lakes parkrun	22:20	74.63	5km
27 Aug	Mildenhall Aquathlon	10:56 / 51:27	0.00	600metres/10km
27 Aug	Bury St Edmunds parkrun	21:55	76.05	5km
20 Aug	Harrow Lodge parkrun	22:43	73.37	5km
6 Aug	Southwark parkrun	22:00	75.76	5km
30 Jul	Bury St Edmunds parkrun	22:33	73.91	5km
16 Jul	Brentwood parkrun	24:05	69.20	5km
10 Jul	Success After Stroke Sudbury 10k SB	51:30	66.15	10km
9 Jul	Bury St Edmunds parkrun	22:44	73.31	5km
25 Jun	Brandon Country Park parkrun	23:11	71.89	5km
24 Jun	Bury friday 5 SB	36:57	73.63	5mi
11 Jun	Fulham Palace parkrun	22:10	75.19	5km
4 Jun	Harrow Lodge parkrun	22:56	72.67	5km
28 May	Bury St Edmunds parkrun	23:00	72.46	5km
14 May	Bury St Edmunds parkrun	23:00	72.46	5km
30 Apr	Bury St Edmunds parkrun	23:42	70.32	5km
26 Mar	Harrow Lodge parkrun	23:47	70.08	5km
20 Mar	Hampton Court Palace Half Marathon SB	1:39:20	74.34	13.1mi
13 Mar	Silverstone Half Marathon	1:41:42	72.61	13.1mi
12 Mar	Bury St Edmunds parkrun	23:43	70.27	5km
5 Mar	Harrow Lodge parkrun	24:00	69.44	5km
27 Feb	Bury St Edmunds parkrun	23:45	70.18	5km
6 Feb	Harrow Lodge parkrun	24:40	67.57	5km
23 Jan	Harrow Lodge parkrun	23:59	69.49	5km
16 Jan	Bury St Edmunds parkrun	23:23	71.28	5km
9 Jan	Ally Pally parkrun	23:46	70.13	5km
1 Jan	Harrow Lodge parkrun	23:55	69.69	5km
2015		Result	WAVA	Distance
25 Dec	Bury St Edmunds parkrun	23:42	70.32	5km
19 Dec	Harrow Lodge parkrun	24:02	69.35	5km
12 Dec	Raphael parkrun	22:58	72.57	5km
5 Dec	Bury St Edmunds parkrun	24:00	69.44	5km
21 Nov	Harrow Lodge parkrun	24:56	66.84	5km
14 Nov	Bury St Edmunds parkrun	23:13	71.79	5km
7 Nov	Bury St Edmunds parkrun	24:24	68.31	5km
25 Jul	Harrow Lodge parkrun	23:01	71.63	5km
18 Jul	Brandon Country Park parkrun	22:36	72.95	5km
11 Jul	Harrow Lodge parkrun	22:41	72.68	5km
4 Jul	Harrow Lodge parkrun	23:41	69.61	5km
27 Jun	Hatfield Forest Parkrun	22:55	71.94	5km
20 Jun	Barking parkrun	22:06	74.60	5km
14 Jun	City of London Mile SB	6:30	72.59	1mi
6 Jun	Bury St Edmunds parkrun	22:42	72.62	5km
30 May	Harrow Lodge parkrun	22:41	72.68	5km
23 May	Raphael parkrun	22:11	74.32	5km
16 May	Beckton parkrun	22:34	73.05	5km
3 May	Cypress Hills Cemetary Run Through History 5k, Brooklyn, New York	23:11	71.11	5km
25 Apr	Great Cornard parkrun	22:17	73.98	5km
18 Apr	Harrow Lodge parkrun	23:41	69.61	5km
11 Apr	Harrow Lodge parkrun	22:50	72.20	5km
4 Apr	Thetford parkrun	22:43	72.57	5km
7 Feb	Harrow Lodge parkrun	22:37	72.89	5km
24 Jan	Bushy parkrun SB	22:05	74.65	5km
17 Jan	Harrow Lodge parkrun	23:34	69.95	5km
11 Jan	Battersea Park 10k SB	45:51	73.47	10km
10 Jan	Harrow Lodge parkrun	24:13	68.08	5km
3 Jan	Harrow Lodge parkrun	23:52	69.07	5km
1 Jan	Dulwich parkrun	23:37	69.81	5km
1 Jan	Peckham Rye parkrun	22:55	71.94	5km
2014		Result	WAVA	Distance
27 Dec	Bury St Edmunds parkrun	23:41	69.61	5km
25 Dec	Bury St Edmunds parkrun	23:32	70.05	5km
21 Dec	Christmas Greenwich Park 5k-10k	48:56	68.84	10km
6 Dec	Harrow Lodge parkrun	23:53	69.03	5km
29 Nov	Beckton parkrun	23:07	71.32	5km
22 Nov	Old Deer Park parkrun	22:58	71.78	5km
8 Nov	Bury St Edmunds parkrun	22:49	72.25	5km
1 Nov	Harrow Lodge parkrun	22:58	71.78	5km
25 Oct	Bury St Edmunds parkrun	22:59	71.73	5km
24 Oct	Poppy Run Battersea Park SB	21:10	77.89	5km
15 Oct	Civil Service Cross Country Championships (Women's Race)	32:31	71.65	7km
11 Oct	Harrow Lodge parkrun	22:43	72.57	5km
4 Oct	Bushy parkrun 10th Anniversary #538	22:58	71.78	5km
28 Sep	British Gas SwimBritain	18:19	0.00	1km
13 Sep	Bury St Edmunds parkrun	22:18	73.13	5km
6 Sep	Harrow Lodge parkrun	23:01	70.86	5km
30 Aug	Spitfire Scramble (24-hour multi-terrain race) PB	3:07:37	16.53	5.8mi
23 Aug	Southwark parkrun	21:56	74.36	5km
17 Aug	Havering 90 Joggers Aquathlon	6:50 / 23:42	0.00	400metres/5km
16 Aug	Richmond parkrun	22:48	71.53	5km
9 Aug	Beckton parkrun	22:36	72.16	5km
3 Aug	Jelly Legs Aquathlon	5:19 / 25:19	0.00	300metres/5km
2 Aug	Finsbury parkrun	23:01	70.86	5km
26 Jul	Harrow Lodge Parkrun	23:08	70.50	5km
19 Jul	Harrow Lodge Parkrun	23:09	70.45	5km
12 Jul	Harrow Lodge Parkrun	23:32	69.30	5km
5 Jul	Valentines parkrun	23:14	70.20	5km
28 Jun	Bury St Edmunds Park Run	23:48	68.52	5km
10 May	Southwark parkrun	24:03	67.81	5km
3 May	Bury St Edmunds Parkrun	22:05	73.85	5km
27 Apr	Skyline 120 Braintree 5m SB	35:12	75.59	5mi
19 Apr	Harrow Lodge Parkrun	22:16	73.24	5km
13 Apr	London Marathon SB	3:23:46	73.20	26.2mi
5 Apr	Harrow Lodge Parkrun	21:49	74.75	5km
29 Mar	Wanstead Flats parkrun	21:21	76.39	5km
23 Mar	The Stowmarket Half Marathon SB	1:35:43	75.36	13.1mi
22 Mar	Bury St Edmunds Parkrun	22:32	72.38	5km
16 Mar	St. Clare's Hospice Hastingwood 10k SB	43:59	75.74	10km
15 Mar	Harrow Lodge Parkrun	22:13	73.41	5km
9 Mar	Essex 20 (Incorporating Essex champs)	2:35:42	72.35	20mi
1 Mar	Kingston parkrun	22:37	72.11	5km
23 Feb	Tarpley 20 SB	2:33:17	73.49	20mi
22 Feb	Cambridge parkrun	22:57	71.06	5km
8 Feb	Mile End Parkrun	22:29	72.54	5km
1 Feb	Bury St Edmunds Parkrun	23:12	70.30	5km
25 Jan	Bury St Edmunds Parkrun	22:20	73.02	5km
18 Jan	Bury St Edmunds Park Run	22:48	71.53	5km
4 Jan	Harrow Lodge Parkrun	23:58	68.05	5km
1 Jan	Harrow Lodge Parkrun	23:38	69.01	5km
2013		Result	WAVA	Distance
28 Dec	Harrow Lodge parkrun	23:27	69.55	5km
25 Dec	Bury St Edmunds Parkrun	23:17	70.04	5km
21 Dec	Highbury Fields parkrun	22:21	72.97	5km
14 Dec	Bushy parkrun	22:26	72.70	5km
30 Nov	Crane Park Parkrun	21:58	74.24	5km
16 Nov	Harrow Lodge parkrun	23:13	70.25	5km
9 Nov	Bury St Edmunds Parkrun	22:45	71.69	5km
5 Oct	Beckton parkrun	22:00	74.13	5km
21 Sep	Bury St Edmunds Parkrun	21:56	73.57	5km
5 Sep	Dagenham 88 Runners Magic Mile PB	6:28	71.41	1mi
31 Aug	Harrow Lodge parkrun	22:06	73.01	5km
17 Aug	Bury St. Edmunds parkrun	22:01	73.29	5km
11 Aug	Havering 90 Joggers Aquathlon	6:44 / 23:33	0.00	400metres/5km
3 Aug	Beckton parkrun	22:02	73.23	5km
24 Jul	CSSC Capital Challenge 10k Run	45:45	72.04	10km
21 Jul	Olympic Park Anniversary Run	36:03	73.02	5mi
3 Jul	Elvis - Ilford Hilly 5	36:40	71.79	5mi
30 Jun	Horndon-on-the-hill 10k SB	44:50	73.51	10km
26 Jun	LBH Bridges Relay PB	15:50	74.05	2.3mi
22 Jun	Harrow Lodge parkrun	21:52	73.79	5km
11 Jun	Havering 90 Joggers Midweek 5k	22:33	71.55	5km
1 Jun	Harrow Lodge parkrun	22:55	70.41	5km
25 May	Harrow Lodge parkrun	22:26	71.93	5km
19 May	Great Baddow 10 SB	1:13:10	74.14	10mi
21 Apr	London Marathon SB	3:20:24	73.52	26.2mi
7 Apr	Skyline 120 Braintree 5 SB	34:52	75.50	5mi
30 Mar	Barking Parkrun SB	21:24	75.40	5km
23 Mar	Harrow Lodge parkrun	23:32	68.56	5km
16 Mar	Bushy park parkrun	22:22	72.14	5km
9 Mar	Harrow Lodge parkrun	23:13	69.50	5km
3 Mar	Silverstone Half Marathon SB	1:36:14	74.10	13.1mi
23 Feb	Harrow Lodge parkrun	22:31	71.66	5km
10 Feb	Great Bentley Half Marathon	1:36:37	73.80	13.1mi
9 Feb	Harrow Lodge parkrun	23:17	69.30	5km
2 Feb	Harrow Lodge parkrun	23:59	67.28	5km
19 Jan	Harrow Lodge parkrun	23:45	67.94	5km
12 Jan	Harrow Lodge parkrun #1	24:18	66.40	5km
2012		Result	WAVA	Distance
28 Oct	Poppy Run, Millwall Park PB	18:41	73.64	4.3km
20 May	Great Baddow 10 PB	1:10:06	76.58	10mi
22 Apr	London Marathon SB	3:14:35	74.84	26.2mi
1 Apr	Skyline 120 Braintree 5 PB	34:07	76.38	5mi
11 Mar	Silverstone Half Marathon PB	1:33:28	75.47	13.1mi
4 Mar	Essex 20 (Incorporating Essex champs) PB	2:29:31	73.61	20mi
26 Feb	Roding Valley Half Marathon	1:37:41	72.21	13.1mi
25 Feb	English National XC Championships (Ladies) PB	37:10	69.71	8km
19 Feb	South Essex Cross Country Basildon	30:00	68.96	4mi
29 Jan	South Essex Cross Country Weald Park	32:56	62.82	4mi
2011		Result	WAVA	Distance
11 Dec	South Essex Cross Country Hadleigh	32:28	63.72	4mi
27 Nov	South Essex Cross Country Thorndon	35:01	59.08	4mi
16 Oct	Amsterdam Marathon PB	3:14:26	74.89	26.2mi
25 Sep	Valentines Park 5K Charity Run	20:59	76.11	5km
11 Sep	Dagenham 88 Runners 5 mileish	37:54	68.11	5mi
29 Aug	Barking Park 5k PB	20:45	76.23	5km
25 Aug	London Business Houses 5 Mile Road Race SB	34:22	75.11	5mi
20 Aug	London Pride Run 10k PB	42:37	75.83	10km
14 Aug	havering 90 aquathon	6:39 / 23:06	0.00	400metres/5km
20 Jul	Newman Hilly 5	35:58	71.77	5mi
10 Jul	Eton Manor 5km	20:59	75.39	5km
29 Jun	The Three Bridges Handicap Race PB	15:32	77.45	2.4mi
21 Jun	Havering 90 Joggers Midweek 5	35:27	72.82	5mi
5 Jun	BaD 5	35:00	73.75	5mi
17 Apr	London Marathon	3:25:25	70.12	26.2mi
30 Mar	Capital Challenge CSAA Championships	44:04	73.34	10km
6 Mar	Silverstone Half Marathon SB	1:33:57	74.33	13.1mi
27 Feb	Roding Valley Half Marathon	1:39:02	70.51	13.1mi
6 Feb	Great Bentley Half Marathon	1:37:49	71.39	13.1mi
2010		Result	WAVA	Distance
28 Nov	XXVII Firenze Marathon SB	3:21:05	71.63	26.2mi
6 Oct	Civil Service Road Relays PB	19:39	72.13	2.8mi
3 Oct	Manuden Fun Run	46:26	69.60	10km
19 Sep	Dagenham 88 Runners 5Mish off Road Race	36:43	69.68	5mi
12 Sep	Langham 10k	45:08	70.97	10km
5 Sep	Surrey Badger Half Marathon	1:41:12	68.35	13.1mi
30 Aug	Barking Park 5k SB	21:34	72.69	5km
29 Aug	Mersea Island Lions 10 Mile (Legit PB Entry) SB	1:13:00	72.14	10mi
19 Aug	5 Miles Business House Championships	36:59	69.18	5mi
12 Aug	Pearl Street Mile, Denver, Co (USA) SB	6:34	68.33	1mi
21 Jul	Ilford Hilly 5	37:33	68.13	5mi
17 Jul	Self Transcendence 10k	45:14	70.81	10km
11 Jul	Havering 90 Joggers Midweek 5 SB	36:14	70.61	5mi
30 Jun	LBH Bridges Relay 2.4 SB	16:08	73.90	2.4mi
12 Jun	Self Transcendence 10k SB	44:03	72.71	10km
25 Apr	London Marathon	3:34:42	66.42	26.2mi
19 Apr	Boston Marathon	3:24:38	69.68	26.2mi
30 Mar	Capital Challenge CSAA Championships	44:40	71.71	10km
21 Mar	Hastings Half Marathon	1:37:39	70.84	13.1mi
28 Feb	Roding Valley Half Marathon	1:38:42	70.08	13.1mi
26 Feb	Serpentine Last Friday of the Month 5k	22:20	70.20	5km
7 Feb	Great Bentley Half Marathon SB	1:34:59	72.83	13.1mi
31 Jan	City of London West Ham Park 5k (race 2)	21:54	71.58	5km
30 Jan	South of England XC Championship - Parliament Hill (Womens) SB	41:37	61.12	8km
2009		Result	WAVA	Distance
6 Dec	Leukaemia Care Dagenham Santathon SB	22:05	70.99	5km
29 Nov	XXVI Firenze Marathon SB	3:32:02	67.25	26.2mi
15 Nov	Gosport Half Marathon	1:40:58	68.51	13.1mi
18 Oct	Jill Oliver 10K SB	46:49	68.41	10km
11 Oct	Great Eastern Run SB	1:40:30	68.83	13.1mi
31 Aug	Barking Park 5k	23:24	66.44	5km
15 Aug	London Pride Run 10k	47:35	66.75	10km
26 Jul	Harlow 10 SB	1:19:32	65.65	10mi
4 Jul	Apple Days 5k (Torrey, Utah)	24:37	63.16	5km
7 Jun	BaD 5 Mile Run SB	38:40	65.61	5mi
13 May	CSSC Capital Challenge	48:38	65.31	10km
10 May	Bluebell 5	38:56	65.16	5mi
3 May	Sister Act - The Nuns Run PB	36:30	55.18	4mi
26 Apr	London Marathon	3:35:55	65.44	26.2mi
19 Apr	Newham Classic 10K	47:23	67.03	10km
8 Feb	Great Bentley Half Marathon	1:44:36	65.55	13.1mi
2008		Result	WAVA	Distance
7 Dec	Leukaemia CARE Christmas 5K Fun Run - Dagenham SB	22:30	69.10	5km
2 Nov	ING New York City Marathon	3:34:21	65.91	26.2mi
19 Oct	langdon 5 SB	34:57	72.59	5mi
25 Aug	Barking Park 5KM	22:38	68.17	5km
16 Aug	London Pride Run SB	47:15	66.70	10km
15 Jul	Havering Midweek 5 Miles	38:42	65.05	5mi
1 Jun	Barking and Dagenham (BAD) 5	36:52	68.29	5mi
11 May	Bluebell 5	39:03	64.47	5mi
20 Apr	Nicola's 5	36:07	69.71	5mi
13 Apr	London Marathon SB	3:32:03	66.07	26.2mi
30 Mar	Paddock Wood Half Marathon SB	1:37:44	69.59	13.1mi
24 Feb	Bury 20 SB	2:38:22	66.93	20mi
10 Feb	Sidcup 10 SB	1:14:30	69.52	10mi
27 Jan	Benfleet 15 PB	2:02:21	64.14	15mi
2007		Result	WAVA	Distance
11 Nov	Stebbing 10 SB	1:14:48	69.24	10mi
14 Oct	Lee Valley Athletics Centre 10K	47:10	66.82	10km
5 Aug	Harlow 10	1:20:34	63.81	10mi
21 Jul	Self Transcendence 10K - Battersea	46:58	66.61	10km
17 Jul	Havering Midweek 5 Miles	37:41	66.32	5mi
20 May	Great Baddow 10	1:15:16	68.30	10mi
29 Apr	Nicola's 5 SB	36:25	68.63	5mi
1 Apr	Sunflower 10K SB	45:40	68.51	10km
25 Feb	Roding Valley Half Marathon SB	1:43:23	65.29	13.1mi
2006		Result	WAVA	Distance
12 Nov	Stebbing 10 SB	1:16:01	67.62	10mi
1 Oct	Baxters Loch Ness Marathon SB	3:40:08	63.16	26.2mi
24 Sep	Tarpley 10	1:16:53	66.41	10mi
25 Jul	Havering Midweek 5 Miles SB	38:25	64.62	5mi
29 Jun	Bridges Relay - Westminster via Vauxhall Bridge	16:47	68.06	2.37mi
26 Feb	Muscular Dystrophy Bury 20 SB	2:44:41	63.43	20mi
2005		Result	WAVA	Distance
31 Oct	Dublin Marathon SB	3:54:45	58.82	26.2mi
15 May	Leg it for lifeboats 10k SB	47:48	64.60	10km
26 Mar	Victoria Park Open 5 SB	37:57	65.02	5mi
27 Feb	Muscular Dystrophy Bury 20 SB	2:47:19	62.04	20mi
2004		Result	WAVA	Distance
7 Nov	Rainforest Foundation 10K SB	47:37	64.85	10km
17 Oct	Cabbage Patch 10 SB	1:18:24	64.71	10mi
1992		Result	WAVA	Distance
12 Apr	London Marathon SB	3:53:09	57.46	26.2mi
1990		Result	WAVA	Distance
16 Sep	Great North Run SB	1:51:58	57.58	13.1mi
28 Jan	Canterbury SB	1:17:12	63.47	10mi
1989		Result	WAVA	Distance
23 Apr	London Marathon SB	4:12:20	53.09	26.2mi

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	5	5	0	0	0	0	0	0	0	0	0	10
2024	182	78	125	139	53	0	0	0	0	0	0	0	576
2023	192	150	91	101	137	110	142	138	107	90	121	113	1492
2022	174	122	132	174	142	161	108	93	119	128	186	154	1693
2021	198	159	134	127	138	124	123	121	115	102	114	91	1547
2020	149	122	123	131	141	139	133	136	149	132	157	179	1691
2019	76	95	111	143	89	56	59	76	56	76	54	100	992
2018	172	179	60	6	75	38	98	50	27	68	73	101	948
2017	7	0	0	0	0	0	0	0	0	0	0	0	7
2017	129	107	118	139	21	84	126	123	142	119	108	164	1380
2016	112	102	79	22	89	83	116	169	115	152	129	136	1303
2015	0	0	0	0	0	0	0	4	0	0	0	0	4
2015	120	51	39	60	75	94	44	0	0	5	45	91	623
2014	0	0	0	0	0	0	0	1.4	0	0	0	0	1.4
2014	165	158	183	84	12	26	85	118	65	92	79	78	1143
2013	128	157	205	103	121	150	89	136	16	41	92	121	1359
2012	184	163	176	126	58	15	37	39	47	54	64	74	1037
2011	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2011	59	147	170	102	138	112	130	165	160	96	116	104	1499
2010	156	166	96	124	97	91	93	104	144	181	154	83	1490
2009	0	0	0	0	116	89	10	111	106	155	150	74	811

Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
8.1mi, 1:10:57 Run - Easy Dagenham Rd, RGR, Hornchurch Rd, Slewins Ln, Upper Brentwood Rd, South St, Oldchurch Rd, Dagenham Rd Didn’t feel much like going out but I won’t be able to run tomorrow/Friday. It was cold & rained for a bit, cold wind. Felt a bit ill - not sure why. Nice to do a different route for a change. 1) 1mi - 9:02(9:02/mi) 103cal 6.65/7.01mph 2) 1mi - 8:48(8:48/mi) 103cal 6.82/7.2mph 3) 1mi - 8:52(8:52/mi) 104cal 6.77/7.26mph 4) 1mi - 8:45(8:45/mi) 102cal 6.86/7.12mph 5) 1mi - 8:56(8:56/mi) 104cal 6.71/7.16mph 6) 1mi - 8:49(8:49/mi) 102cal 6.81/7.26mph 7) 1mi - 8:42(8:42/mi) 103cal 6.9/7.31mph 8) 1mi - 8:41(8:41/mi) 103cal 6.91/7.31mph 9) 0.05mi - 24(8:20/mi) 4cal 7.2/7.22mph Add a comment	-	-	3.1mi, 24:19 Run - parkrun Bethlem Royal Hospital parkrun. Bright but cold. Stayed in Bromley overnight so tried a new parkrun for me in the area. 2 lap trail course in the hospital grounds - around the outside of 2 fields & a little bit in the woods (lots of bluebells). Muddy in places. Found it quite hard work. Only a small number of people which made a nice change. 77.67% age grade (highest) 19/65. 3/17. 1FV55/4 1) 1mi - 7:49(7:49/mi) 105cal 7.67/9.39mph 2) 1mi - 8:01(8:01/mi) 104cal 7.48/7.99mph 3) 1mi - 7:49(7:49/mi) 105cal 7.67/8.01mph 4) 0.09mi - 38(7:11/mi) 8cal 8.35/7.64mph Add a comment 0.1mi, 1:15 Run - Warm Up Bethlem Royal Hospital - Warm up ahead of parkrun 1) 0.14mi - 1:15(8:57/mi) 12cal 6.7/6.57mph Add a comment	11.4mi, 1:39:58 Run - Long Run Dagenham Rd, RGR, Hornchurch Rd, Ardleigh Green Rd, Squirrels Heath Ln, Balgores Ln, Carlton Rd, Lodge Farm Park, Main Rd, market, London Rd, Whalebone Ln, Wood Ln, Heathway, Oxlow Ln Watched London marathon on TV this morning, then was busy around the garden & house so didn’t run until evening. Although it was a bright day it was cold. My feet were very achy & quite uncomfortable by the end. Tired out. 1) 1mi - 8:59(8:59/mi) 97cal 6.68/7.01mph 2) 1mi - 8:38(8:38/mi) 102cal 6.95/7.16mph 3) 1mi - 8:48(8:48/mi) 103cal 6.82/7.35mph 4) 1mi - 8:42(8:42/mi) 103cal 6.9/7.33mph 5) 1mi - 8:34(8:34/mi) 103cal 7/7.51mph 6) 1mi - 8:38(8:38/mi) 104cal 6.95/8.47mph 7) 1mi - 8:42(8:42/mi) 101cal 6.9/7.6mph 8) 1mi - 9:03(9:03/mi) 105cal 6.63/7.64mph 9) 1mi - 8:43(8:43/mi) 103cal 6.89/7.06mph 10) 1mi - 8:42(8:42/mi) 101cal 6.89/7.14mph 11) 1mi - 8:40(8:40/mi) 103cal 6.93/7.06mph 12) 0.42mi - 3:49(9:08/mi) 43cal 6.57/7.01mph Add a comment	0mi, 1:00:00 Cross - Yoga Power vinyasa yoga, Golds. Add a comment	7.2mi, 1:00:12 Run - Intervals Rainham Roads loop - BP intervals Cold & windy - tiny bit of rain at the start. Fed up with this cold weather now. Didn’t feel like going out but it went fairly well. 5 mins WU; 2 mins (8:31); 3 mins (8:07); 5 mins (8:11); 3 mins (7:58); 2 mins (7:42); 5 mins (8:22); 3 mins (8:03); 2 mins (8:08); 4 x 75 secs (7:48/7:41/7:59/7:52); easy. 1) 0.55mi - 5:00(9:07/mi) 56cal 6.58/6.82mph 2) 0.24mi - 2:04(8:31/mi) 24cal 7.04/7.01mph 3) 0.17mi - 1:28(8:48/mi) 17cal 6.81/7.03mph 4) 0.38mi - 3:04(8:07/mi) 39cal 7.4/7.89mph 5) 0.17mi - 1:24(8:26/mi) 17cal 7.12/7.51mph 6) 0.62mi - 5:04(8:11/mi) 64cal 7.34/7.56mph 7) 0.23mi - 1:56(8:26/mi) 24cal 7.11/7.33mph 8) 0.39mi - 3:07(7:58/mi) 41cal 7.53/7.7mph 9) 0.16mi - 1:24(8:33/mi) 17cal 7.02/7.51mph 10) 0.27mi - 2:06(7:42/mi) 27cal 7.79/7.93mph 11) 0.17mi - 1:24(8:24/mi) 18cal 7.14/7.78mph 12) 0.61mi - 5:06(8:22/mi) 63cal 7.18/7.45mph 13) 0.22mi - 1:54(8:42/mi) 22cal 6.9/7.08mph 14) 0.38mi - 3:05(8:03/mi) 39cal 7.46/7.58mph 15) 0.16mi - 1:26(8:56/mi) 17cal 6.72/7.56mph 16) 0.25mi - 2:04(8:08/mi) 25cal 7.38/7.49mph 17) 0.16mi - 1:25(8:56/mi) 17cal 6.72/7.49mph 18) 0.17mi - 1:19(7:48/mi) 16cal 7.69/7.64mph 19) 0.16mi - 1:26(8:44/mi) 18cal 6.86/7.68mph 20) 0.19mi - 1:27(7:41/mi) 18cal 7.81/7.66mph 21) 0.14mi - 1:20(9:15/mi) 16cal 6.48/7.68mph 22) 0.16mi - 1:19(7:59/mi) 16cal 7.52/7.47mph 23) 0.16mi - 1:25(8:59/mi) 16cal 6.68/7.45mph 24) 0.17mi - 1:21(7:52/mi) 16cal 7.62/7.47mph 25) 0.87mi - 7:35(8:40/mi) 91cal 6.92/7.49mph Add a comment
Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30
5.5mi, 49:19 Run - Easy ECP, Central Park, lake Fairly sunny but cold. Early morning easy run around the parks with John. Lovely to get out first thing - tired after intervals last night though. 1) 1mi - 9:19(9:19/mi) 103cal 6.44/6.91mph 2) 1mi - 8:50(8:50/mi) 103cal 6.8/7.06mph 3) 1mi - 8:48(8:48/mi) 103cal 6.81/7.24mph 4) 1mi - 8:54(8:54/mi) 103cal 6.74/7.37mph 5) 1mi - 9:09(9:09/mi) 100cal 6.55/7.24mph 6) 0.48mi - 4:19(9:02/mi) 48cal 6.64/7.01mph Add a comment	-	9.1mi, 1:23:14 Run - Easy Den Haag. From hotel in Den Haag to Scheveningen, along coast & promenade, beach & back Sunny to partly cloudy, windy, cold. Nice sightseeing run with John - great way to see places & good to see the sea. Did a longer run than expected with lots of photoshops. 1) 1mi - 10:24(10:24/mi) 96cal 5.77/6.64mph 2) 1mi - 9:37(9:37/mi) 101cal 6.24/7.24mph 3) 1mi - 8:55(8:55/mi) 97cal 6.72/7.08mph 4) 1mi - 8:50(8:50/mi) 104cal 6.79/7.18mph 5) 1mi - 8:55(8:55/mi) 103cal 6.73/7.06mph 6) 1mi - 9:18(9:18/mi) 101cal 6.45/7.12mph 7) 1mi - 9:04(9:04/mi) 101cal 6.62/7.31mph 8) 1mi - 8:39(8:39/mi) 100cal 6.94/7.43mph 9) 1mi - 8:50(8:50/mi) 98cal 6.79/7.26mph 10) 0.07mi - 41(10:23/mi) 5cal 5.78/5.66mph Add a comment	3.2mi, 23:19 Run - parkrun Zuiderpark parkrun, Den Haag Pouring rain & quite cold. Amended course due to it being King’s Day - 3 laps on tarmac, flat, around sports centre grounds. Quite a nice course. Mostly tourists getting their ‘Z’. 80.97% - 2nd. 37/136. 5/62 2 FV55/7 1) 1mi - 7:06(7:06/mi) 102cal 8.45/9.64mph 2) 1mi - 7:16(7:16/mi) 104cal 8.26/8.64mph 3) 1mi - 7:21(7:21/mi) 104cal 8.16/8.72mph 4) 0.23mi - 1:36(6:56/mi) 23cal 8.65/8.79mph Add a comment 0.4mi, 2:51 Run - Warm Up Zuiderpark, Den Haag. Warm up ahead of parkrun 1) 0.41mi - 2:51(7:02/mi) 34cal 8.53/15.97mph Add a comment	0.5mi, 4:54 Run - Easy Rotterdam (part 2) - Market Hall to hotel 1) 0.52mi - 4:54(9:22/mi) 53cal 6.41/7.22mph Add a comment 6.1mi, 54:20 Run - Easy Rotterdam - along river, Noordereiland, cube houses & market hall. Evening run with John after a day sightseeing. Weather cold & v windy - hardly moving when running into the wind. First part of run along the river was quite boring. Liked the part running across the bridge & around the island plus some sights on the way back (cube houses & market hall). 1) 1mi - 9:13(9:13/mi) 94cal 6.51/8.58mph 2) 1mi - 8:17(8:17/mi) 101cal 7.25/8.22mph 3) 1mi - 8:25(8:25/mi) 102cal 7.12/7.72mph 4) 1mi - 9:15(9:15/mi) 100cal 6.49/7.45mph 5) 1mi - 8:54(8:54/mi) 97cal 6.74/7.41mph 6) 1mi - 8:49(8:49/mi) 105cal 6.81/7.66mph 7) 0.14mi - 1:27(10:36/mi) 12cal 5.66/6.57mph Add a comment	-	8.4mi, 1:07:37 Run - Intervals Dag Rd, Crow Ln, London Rd, Cotleigh Rd, Nursery Walk, Crow Ln, Whalebone Ln, Rainham Rd N Quite warm, breezy BP intervals. Was on leave today but couldn’t motivate myself to go out till evening. Still got the session done in daylight though. Pleased with pacing tonight. WU; 6 mins (7:42); 3 mins (7:55); 2 x 2 mins (7:25/7:27); 3 mins (7:46); 2 x 2 mins (7:19/7:33); 2 x 3 mins (7:49/7:40); 2 x 2 mins (7:40/7:35); 2 x 90 secs (7:54/7:49); easy. 1) 0.57mi - 5:01(8:49/mi) 55cal 6.81/7.08mph 2) 0.79mi - 6:06(7:42/mi) 83cal 7.78/8.31mph 3) 0.22mi - 1:53(8:32/mi) 22cal 7.03/8.29mph 4) 0.39mi - 3:05(7:55/mi) 38cal 7.58/7.47mph 5) 0.14mi - 1:23(9:58/mi) 14cal 6.02/7.53mph 6) 0.29mi - 2:08(7:25/mi) 30cal 8.09/8.18mph 7) 0.17mi - 1:23(8:17/mi) 18cal 7.24/8.18mph 8) 0.28mi - 2:07(7:27/mi) 29cal 8.05/8.12mph 9) 0.17mi - 1:25(8:11/mi) 19cal 7.32/8.12mph 10) 0.4mi - 3:06(7:46/mi) 40cal 7.73/7.91mph 11) 0.17mi - 1:24(8:07/mi) 19cal 7.38/7.91mph 12) 0.29mi - 2:07(7:19/mi) 30cal 8.19/8.43mph 13) 0.16mi - 1:22(8:25/mi) 17cal 7.13/8.37mph 14) 0.28mi - 2:05(7:33/mi) 28cal 7.94/7.85mph 15) 0.17mi - 1:25(8:25/mi) 18cal 7.13/7.87mph 16) 0.4mi - 3:06(7:49/mi) 41cal 7.68/7.78mph 17) 0.16mi - 1:24(8:49/mi) 17cal 6.8/7.53mph 18) 0.41mi - 3:07(7:40/mi) 41cal 7.83/8.12mph 19) 0.17mi - 1:22(8:12/mi) 15cal 7.31/7.26mph 20) 0.27mi - 2:04(7:40/mi) 28cal 7.83/8.14mph 21) 0.18mi - 1:27(8:13/mi) 19cal 7.31/7.85mph 22) 0.27mi - 2:03(7:35/mi) 27cal 7.91/7.91mph 23) 0.17mi - 1:26(8:36/mi) 18cal 6.98/7.87mph 24) 0.2mi - 1:35(7:54/mi) 19cal 7.6/7.78mph 25) 0.16mi - 1:27(8:45/mi) 17cal 6.85/7.72mph 26) 0.21mi - 1:35(7:39/mi) 20cal 7.84/7.89mph 27) 1mi - 8:21(8:21/mi) 104cal 7.19/7.81mph 28) 0.32mi - 2:40(8:22/mi) 33cal 7.17/7.39mph Add a comment
Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7
0mi, 1:00:00 Cross - Body Pump Bodypump, Golds Add a comment 5.5mi, 47:20 Run - Steady-State ECP, Central Park, lakes, ECP Early morning run with John. Didn’t sleep too well so felt quite tired. But pace was actually OK - pleased with that. 9:09-8:23. As always it was good to get out early. 1) 1mi - 9:09(9:09/mi) 103cal 6.56/7.22mph 2) 1mi - 8:27(8:27/mi) 103cal 7.1/7.6mph 3) 1mi - 8:37(8:37/mi) 101cal 6.97/7.28mph 4) 1mi - 8:42(8:42/mi) 102cal 6.9/7.33mph 5) 1mi - 8:23(8:23/mi) 103cal 7.16/7.47mph 6) 0.49mi - 4:03(8:14/mi) 50cal 7.29/7.45mph Add a comment	-	0mi, 1:00:00 Cross - Yoga Yin yoga, Golds Add a comment	3.1mi, 25:48 Run - parkrun Hadleigh parkrun - Hadleigh Country Park Very tough parkrun. Steep zig-zag downhill for first third - needed to take it a bit easy not to go too fast & fall over! Then undulating loop before heading back uphill. The uphills were very challenging- really wanted to walk & it took a lot of willpower not to. I can’t imagine doing that one every week. 27/131. 3/48. 1 FV55/8 74.06% second 1) 1mi - 8:01(8:01/mi) 104cal 7.48/9.06mph 2) 1mi - 7:46(7:46/mi) 104cal 7.73/8.68mph 3) 1mi - 9:30(9:30/mi) 103cal 6.32/7.83mph 4) 0.05mi - 29(9:14/mi) 5cal 6.5/7.56mph 5) 0mi - 1(6:56/mi) 8.66/7.51mph Add a comment 0.3mi, 2:50 Run - Warm Up Hadleigh Country Park - Warm up ahead of parkrun 1) 0.3mi - 2:50(9:28/mi) 30cal 6.34/6.64mph Add a comment	-	1.2mi, 11:04 Run - Long Run Long run - part 2. Lincoln Ave to home. Very difficult to get going again & heels painful. 1) 1mi - 9:00(9:00/mi) 102cal 6.66/6.91mph 2) 0.24mi - 2:04(8:30/mi) 24cal 7.06/7.18mph Add a comment 9mi, 1:18:28 Run - Long Run Rainham Rd S, Reede Rd, Parsloes Ave, Porters Ave, Gale St, Ripple Rd, New Rd, Ballards Rd, Rainham Rd S, Foxlands Ln, ECP lake, Dagenham Rd, Lincoln Ave Bank holiday long run - part 1. Shins tight & heels sore after all the walking on Saturday & wearing heels yesterday. Different route to usual around Dagenham. Good to do a longer run as I didn’t get out yesterday. 1) 1mi - 9:06(9:06/mi) 103cal 6.59/7.16mph 2) 1mi - 8:42(8:42/mi) 103cal 6.89/7.03mph 3) 1mi - 8:34(8:34/mi) 102cal 7.01/7.26mph 4) 1mi - 8:33(8:33/mi) 103cal 7.01/7.26mph 5) 1mi - 8:33(8:33/mi) 103cal 7.02/7.35mph 6) 1mi - 8:38(8:38/mi) 104cal 6.95/7.49mph 7) 1mi - 8:48(8:48/mi) 100cal 6.82/7.37mph 8) 1mi - 8:43(8:43/mi) 104cal 6.88/7.76mph 9) 1mi - 8:30(8:30/mi) 103cal 7.05/7.45mph 10) 0.04mi - 20(8:45/mi) 3cal 6.85/6.97mph Add a comment	7.7mi, 1:03:52 Run - Intervals BP intervals Reverse Rainham Roads loop + ECP lake Heels & shins still a bit sore. Session didn’t feel too bad - helped that I wasn’t in the office today so was able to get out a bit earlier & it was light enough to see. 5 mins WU; 2 x 90 secs (8:17/7:45); 2 mins (7:37); 3 mins (7:38); 6 mins (7:48); 3 mins (7:43); 2 mins (7:42); 2 x 90 secs (7:42/7:49); 3 mins (8:03); 2 mins (8:04); 2 x 90 secs (7:55/7:46). 1) 0.54mi - 5:00(9:16/mi) 55cal 6.48/6.93mph 2) 0.19mi - 1:35(8:17/mi) 18cal 7.25/7.28mph 3) 0.16mi - 1:25(9:05/mi) 16cal 6.6/7.35mph 4) 0.2mi - 1:34(7:45/mi) 20cal 7.74/8.04mph 5) 0.16mi - 1:27(9:14/mi) 17cal 6.5/8.04mph 6) 0.27mi - 2:04(7:37/mi) 28cal 7.87/8.01mph 7) 0.17mi - 1:26(8:31/mi) 17cal 7.04/7.89mph 8) 0.4mi - 3:05(7:38/mi) 41cal 7.85/7.91mph 9) 0.17mi - 1:25(8:33/mi) 18cal 7.02/7.6mph 10) 0.78mi - 6:04(7:48/mi) 81cal 7.69/8.14mph 11) 0.22mi - 1:56(8:34/mi) 24cal 7/7.58mph 12) 0.4mi - 3:06(7:43/mi) 41cal 7.77/7.95mph 13) 0.17mi - 1:25(8:14/mi) 19cal 7.28/7.93mph 14) 0.27mi - 2:06(7:42/mi) 27cal 7.79/7.74mph 15) 0.18mi - 1:26(8:09/mi) 18cal 7.36/7.76mph 16) 0.21mi - 1:36(7:42/mi) 20cal 7.79/8.08mph 17) 0.16mi - 1:22(8:26/mi) 17cal 7.12/7.87mph 18) 0.2mi - 1:33(7:49/mi) 19cal 7.67/7.53mph 19) 0.16mi - 1:26(8:50/mi) 17cal 6.79/7.43mph 20) 0.38mi - 3:04(8:03/mi) 38cal 7.45/7.6mph 21) 0.16mi - 1:29(9:22/mi) 17cal 6.4/7.51mph 22) 0.25mi - 2:01(8:04/mi) 26cal 7.43/7.66mph 23) 0.16mi - 1:25(8:52/mi) 17cal 6.76/7.6mph 24) 0.2mi - 1:36(7:55/mi) 20cal 7.58/7.45mph 25) 0.16mi - 1:24(8:50/mi) 17cal 6.79/7.45mph 26) 0.21mi - 1:38(7:46/mi) 20cal 7.72/7.66mph 27) 1mi - 8:56(8:56/mi) 102cal 6.72/7.68mph 28) 0.15mi - 1:17(8:30/mi) 16cal 7.06/7.45mph 29) 0mi - 1(6:09/mi) 9.76/7.28mph Add a comment
Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14
6.4mi, 55:59 Run - Steady-State Circular route to Hornchurch via Harrow Lodge Park ECP lane, Harrow Lodge park, Abbs X Ln, High St, Stanley Rd, Abbs X Ln, Warren Drive, ECP Ln. After bodypump so body was quite tired. Slow pace for the first half and steady pace coming back. Pleasant evening for running. 1) 1mi - 8:57(8:57/mi) 103cal 6.7/10.96mph 2) 1mi - 9:16(9:16/mi) 103cal 6.48/6.93mph 3) 1mi - 8:51(8:51/mi) 97cal 6.78/7.28mph 4) 1mi - 8:33(8:33/mi) 100cal 7.02/7.31mph 5) 1mi - 8:21(8:21/mi) 102cal 7.18/7.47mph 6) 1mi - 8:37(8:37/mi) 103cal 6.97/7.45mph 7) 0.41mi - 3:24(8:12/mi) 42cal 7.32/7.45mph Add a comment 0mi, 50:00 Cross - Body Pump Bodypump, Golds Add a comment	-	-	0.5mi, 4:23 Run - General 1) 0.45mi - 4:23(9:50/mi) 45cal 6.1/6.22mph Add a comment 3.1mi, 23:27 Run - General 1) 1mi - 7:44(7:44/mi) 103cal 7.76/9.25mph 2) 1mi - 7:32(7:32/mi) 105cal 7.96/8.35mph 3) 1mi - 7:38(7:38/mi) 103cal 7.86/8.06mph 4) 0.08mi - 33(6:47/mi) 7cal 8.85/8.14mph Add a comment 0.4mi, 3:18 Run - General 1) 0.35mi - 3:18(9:22/mi) 36cal 6.41/6.87mph Add a comment	3.3mi, 30:19 Run - General 1) 1mi - 9:53(9:53/mi) 104cal 6.07/6.64mph 2) 1mi - 9:28(9:28/mi) 100cal 6.34/6.72mph 3) 1mi - 8:46(8:46/mi) 104cal 6.84/7.16mph 4) 0.26mi - 2:11(8:18/mi) 26cal 7.23/7.2mph Add a comment 10.2mi, 1:33:32 Run - General 1) 1mi - 10:07(10:07/mi) 103cal 5.93/6.64mph 2) 1mi - 9:55(9:55/mi) 105cal 6.06/6.43mph 3) 1mi - 9:53(9:53/mi) 104cal 6.08/6.53mph 4) 1mi - 9:38(9:38/mi) 104cal 6.23/6.72mph 5) 1mi - 8:48(8:48/mi) 103cal 6.81/7.58mph 6) 1mi - 8:53(8:53/mi) 103cal 6.76/7.16mph 7) 1mi - 8:57(8:57/mi) 103cal 6.71/7.35mph 8) 1mi - 8:43(8:43/mi) 103cal 6.88/7.33mph 9) 1mi - 8:57(8:57/mi) 104cal 6.7/7.47mph 10) 1mi - 8:23(8:23/mi) 105cal 7.16/7.6mph 11) 0.17mi - 1:19(7:52/mi) 16cal 7.63/7.47mph Add a comment 2mi, 18:00 Run - General 1) 1mi - 8:53(8:53/mi) 103cal 6.75/7.26mph 2) 0.88mi - 7:44(8:49/mi) 91cal 6.8/7.14mph 3) 0.14mi - 1:23(9:57/mi) 12cal 6.03/6.7mph Add a comment	-	-

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