Rob W

Last on at 11am, 27th Mar 2024

M55 West Sussex

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Bests
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Mileage
Training

Races
52
Miles
3833
Miles
31
Miles
2126
Miles
134
WAVA
64.64%
Mile
6:15
5k
30:56
10k
44:47
10M
1:22:08
Half
1:42:05
20M
2:53:36
Mara
4:01:56

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Recent Training
27th May	General	1mi	9:17
Mar 2024	Skiing	24.2mi	3:27:27
Mar 2024	Skiing	32mi	5:12:21
Mar 2024	Skiing	27.8mi	5:08:15
Mar 2024	Skiing	27.8mi	6:07:13

12 Month Benchmarks	Run	Bike
Mile	9:06	2:40
5k	34:35	10:01

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	PB	WB
1mi	2	6:16 63.99	6:15 64.64						6:15 6:15/mi	64.64
5km	1			30:56 44.74					30:56 9:57/mi	44.74
7km	1							2:00:00 16.79	2:00:00 27:35/mi	16.79
10km	8	44:47 61.66	45:28 61.21			56:23 50.56	55:59 51.34		44:47 7:12/mi	61.66
10mi	12	1:22:08 55.49	1:26:41 53.00	1:23:32 55.45		1:28:29 53.21	1:32:30 51.32		1:22:08 8:13/mi	55.49
13.1mi	13	1:44:31 57.64	1:43:49 58.51	1:42:05 59.99		1:57:42 52.90	2:00:00 52.32	2:04:09 51.00	1:42:05 7:48/mi	59.99
20mi	7		2:56:12 54.20	2:53:36 55.47	3:15:59 49.54		3:16:00 50.37		2:53:36 8:41/mi	55.47
21mi	1			3:02:16 55.67					3:02:16 8:41/mi	55.67
26.2mi	7		4:01:56 52.64	4:17:15 49.91	4:41:20 46.02	4:43:00 46.13	4:20:00 50.63	5:12:17 42.51	4:01:56 9:14/mi	52.64

2016		Result	WAVA	Distance
17 Apr	Brighton Marathon		0.00	26.2mi
2015		Result	WAVA	Distance
7 Jun	Mud Monsters		0.00	5km
2 May	The Mid Sussex Marathon Weekend, East Grinstead 10		0.00	10mi
12 Apr	Brighton Marathon SB	5:12:17	42.51	26.2mi
7 Mar	The Nuts Challenge PB	2:00:00	16.79	7km
22 Feb	Tunbridge Wells Half Marathon SB	2:04:09	51.00	13.1mi
2014		Result	WAVA	Distance
7 Dec	The Mince Pie Ten Mile	1:33:31	50.76	10mi
12 Oct	Mud Monsters		0.00	5km
7 Sep	Littlehampton Coastal 10k SB	55:59	51.34	10km
5 May	Mid Sussex Burgess Hill 10k	1:00:37	47.41	10km
4 May	Mid Sussex Haywards Heath 10 mile SB	1:32:30	51.32	10mi
3 May	Mid Sussex East Grinstead 10 mile	1:41:07	46.95	10mi
13 Apr	London Marathon	4:50:00	45.39	26.2mi
6 Apr	Brighton Marathon SB	4:20:00	50.63	26.2mi
16 Mar	Surrey Spitfire 20	3:20:00	49.36	20mi
9 Mar	Worthing 20 SB	3:16:00	50.37	20mi
2 Mar	Tunbridge Wells Half Marathon SB	2:00:00	52.32	13.1mi
2013		Result	WAVA	Distance
6 May	Sussex Living Burgess Hill 10K SB	56:23	50.56	10km
5 May	Sussex Living Haywards Heath 10 Mile	1:29:34	52.56	10mi
4 May	Sussex Living East Grinstead 10 Mile SB	1:28:29	53.21	10mi
14 Apr	Brighton Marathon SB	4:43:00	46.13	26.2mi
24 Mar	Hastings Half Marathon SB	1:57:42	52.90	13.1mi
2012		Result	WAVA	Distance
15 Apr	Brighton Marathon SB	4:41:20	46.02	26.2mi
25 Mar	Cranleigh 21		0.00	21mi
18 Mar	Surrey Spitfire 20 SB	3:15:59	49.54	20mi
2011		Result	WAVA	Distance
11 Dec	the mince pie 10	1:28:49	52.15	10mi
30 Oct	Barns Green Half Marathon	1:53:54	53.77	13.1mi
4 Sep	Lingfield Dry Hill 10	1:35:50	48.33	10mi
5 Jun	Dorking 10 SB	1:23:32	55.45	10mi
30 May	Lindfield 5K Family Fun Run PB	30:56	44.74	5km
10 Apr	Brighton Marathon SB	4:17:15	49.91	26.2mi
27 Mar	Worthing 20	2:56:35	54.53	20mi
20 Mar	Cranleigh 21 PB	3:02:16	55.67	21mi
13 Mar	Surrey Spitfire 20 PB	2:53:36	55.47	20mi
20 Feb	Brighton Half Marathon PB	1:42:05	59.99	13.1mi
2010		Result	WAVA	Distance
12 Dec	Mince Pie 10 SB	1:26:41	53.00	10mi
21 Nov	Brighton 10k SB	45:28	61.21	10km
31 Oct	Barns Green Half Marathon	1:44:46	57.98	13.1mi
17 Oct	Crawley 10k	47:34	58.51	10km
3 Oct	Autumn Spitfire 20 SB	2:56:12	54.20	20mi
28 Sep	Club Run PB	6:15	64.64	1mi
26 Sep	Firle Half Marathon	1:59:05	51.01	13.1mi
19 Jun	Trionium Midsummer Munro	2:43:46	37.09	13.1mi
23 May	Dorking 10	1:27:46	52.34	10mi
18 Apr	Brighton Marathon PB	4:01:56	52.64	26.2mi
14 Mar	Surrey Spitfire 20	2:57:31	53.80	20mi
7 Mar	Eastbourne Half Marathon	1:50:22	55.03	13.1mi
28 Feb	The Children's Mutual Tunbridge Wells Half Marathon	1:44:47	57.97	13.1mi
21 Feb	Sussex Beacon Half Marathon SB	1:43:49	58.51	13.1mi
2009		Result	WAVA	Distance
6 Dec	Mince Pie Ten Mile	1:27:31	52.07	10mi
15 Nov	Brighton 10k PB	44:47	61.66	10km
1 Nov	Barns Green Half Marathon SB	1:44:31	57.64	13.1mi
18 Oct	Crawley 10K	46:12	59.77	10km
29 Sep	Club Run SB	6:16	63.99	1mi
27 Sep	Windsor Half Marathon	1:55:22	52.22	13.1mi
13 Sep	Petworth House Cancer Research 10k	46:29	59.40	10km
6 Sep	Lingfield Dry Hill 10 PB	1:22:08	55.49	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	0	1	0	0	0	0	0	0	0	1
2023	0	3	0	0	6	0	0	0	0	8	0	0	17
2023	0	0.9	0	0	0	0	0	0	0	0	0	0	0.9
2023	0	0	0	0	5	6	2	3	8	0	0	0	24
2023	0	0	11	26	30	34	89	36	7	0	0	0	233
2022	0	0	0	0	0	0	0	0	0	0	0	4	4
2022	0	0	1	0	0	4	3	1	0	0	0	0	10
2022	0	0	0	0	0	0	0	0	0	0	0	8	8
2021	0	0	0	0	1	6	0	14	11	14	13	0	59
2020	5	0	4	8	2	4	5	8	4	5	0	0	44
2019	7	0	0	0	13	0	9	0	3	3	0	1	36
2018	0	0	0	0	0	0	0	0	0	9	0	0	9
2018	0	0	0	0	0	10	0	0	11	19	0	0	40
2017	0	0	4	0	7	0	0	8	8	7	0	0	34
2017	0	0	0	0	19	21	8	8	6	0	2	1	65
2017	0	0	0	23	62	52	0	0	8	0	0	0	145
2016	0	0	0	0	0	0	0	0	0	6	0	0	6
2016	21	15	2	0	0	3	7	1	0	15	5	0	70
2016	0	0	0	92	80	76	0	12	128	0	0	0	388
2015	6	0	0	0	0	0	0	0	0	6	0	0	13
2015	56	53	57	48	10	3	15	5	7	27	27	12	319
2015	0	0	0	57	134	41	0	46	86	40	0	0	404
2014	0	0	6	5	0	0	0	0	0	7	0	0	18
2014	0	0	0	0	0	0	6.2	2.7	0	0	0	0	8.9
2014	71	64	97	73	31	26	37	37	40	30	50	21	577
2014	4	32	19	28	49	138	106	49	114	42	0	0	581
2013	5	0	0	0	0	0	0	0	0	7	0	0	11
2013	0	0	0	0	0	0	4.2	6.6	0	0	0	0	10.8
2013	17	68	80	58	39	32	11	27	29	14	31	32	439
2013	0	0	2	0	0	0	29	36	136	29	7	0	240
2012	0	0	2	0	0	0	0	0	7	0	0	0	9
2012	1.2	0	0.4	0.7	0	0	0	0	0	0	0	0	2.3
2012	119	43	99	39	0	0	1	0	3	5	0	0	309
2012	0	0	0	0	0	0	0	2	30	0	0	0	32
2011	0	0	0	0	0	0	0	0	0	6	0	7	13
2011	0	0	0	0	0	0	0	0.6	4.8	1.9	0.3	0	7.6
2011	119	73	135	50	61	25	21	29	54	79	73	51	771
2011	6	0	0	0	0	0	0	0	0	0	0	0	6
2010	92	87	124	74	33	40	50	42	61	75	44	36	758
2010	8	0	0	0	0	23	8	0	0	16	0	0	55
2009	0	0	0	0	0	0	49	85	55	43	44	33	310
2009	0	0	0	0	0	0	0	9	26	0	0	0	35

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
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Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28
-	-	-	-	-	1mi, 9:17 Run - General 1) 1mi - 9:17(9:16/mi) 146/166bpm [1353b/mi] 108cal Add a comment	-

Rob W

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