Akkers

M45 Surrey

Great blue shark (62)

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About Me
"A journey of a thousand miles begins with a single step." Run Britain Rankings: runbritainrankings.com Show More...

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Recent Blogs
A baby cow (a calf) has issues	Mar 2013
Just realised I need to run at 12 kph	Aug 2012
Training after the Olympics	Aug 2012

My parkrun
Banstead Woods parkrun

Recent Training
13th May	Recovery Run	2.7mi	27:20
12th May	Race	13.2mi	1:40:06
12th May	Warm Up	0.5mi	7:43
11th May	parkrun	3.1mi	23:12
11th May	Warm Up	0.9mi	9:16

Planned Races	Show more
Etna parkrun	1st Jun
Dorking 10 Mile Road Race	2nd Jun
Ranelagh Harriers Richmond 10K	23rd Jun
Reigate Priory Summer Evening 10K	3rd Jul
GRG Wimbledon Trail Series: Race 3	3rd Jul

12 Month Benchmarks	Run	Bike
Mile	6:25	4:09
5k	20:42	20:56
5mi	34:11	38:49
10k	42:33	47:18
10mi	1:11:11	0
Half	1:39:39	0
20mi	2:36:16	0

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1500

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Buddies (10)

Followers (2)

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Best Times
Best WAVA

Dist	Races	2008	2009	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	363				24:49 52.11	24:13 53.63	24:49 52.62	24:50 52.58	28:49 45.61	26:21 50.61	25:10 53.38	22:04 61.32	23:22 58.34	21:21 64.33	19:58 69.31	20:52 66.82	21:30 65.35	19:58 6:26/mi	69.31
7km	1															31:59 61.52		31:59 7:21/mi	61.52
4.8mi	2														35:32 60.10	35:39 60.37		35:32 7:29/mi	60.37
5mi	13				43:51 48.24	51:23 41.28								38:00 58.71				38:00 7:36/mi	58.71
10km	30	53:00 49.81		55:10 47.93		51:26 51.63	56:11 47.42	55:37 48.10				46:59 58.31	47:45 57.83	44:43 62.24	44:00 63.76	42:38 66.33	46:30 61.30	42:38 6:52/mi	66.33
7mi	1														53:41 59.28			53:41 7:40/mi	59.28
8mi	1															1:08:47 53.69		1:08:47 8:36/mi	53.69
10mi	5							1:39:10 44.58						1:19:08 57.59	1:16:15 60.74	1:11:34 65.25	1:15:51 62.07	1:11:34 7:09/mi	65.25
13.1mi	23		2:02:28 47.34	2:10:50 44.32	1:55:55 50.07		2:05:24 46.49	1:56:28 50.05		2:09:02 45.75		1:45:47 56.52	1:41:46 59.20	1:37:14 62.47	1:36:22 63.55	1:41:50 60.64	1:40:07 62.19	1:36:22 7:21/mi	63.55
16mi	1															2:12:55 57.49		2:12:55 8:18/mi	57.49
20mi	5				3:27:58 43.89	3:14:37 46.98		3:08:23 48.83							2:39:59 60.19		2:37:02 62.35	2:37:02 7:51/mi	62.35
21mi	1					3:18:57 48.43												3:18:57 9:28/mi	48.43
26.2mi	4				4:37:36 43.84			4:21:51 46.84							3:38:20 58.81		3:41:42 58.89	3:38:20 8:20/mi	58.89

Date	Planned Races			Distance
22 Sep	Vitality London 10,000 Confirmed			10km
26 Jul	Wedding Day 7K Confirmed			7km
21 Jul	Elmbridge 10km			10km
14 Jul	Cranleigh 21			21mi
13 Jul	Elmore 7			7mi
3 Jul	Reigate Priory Summer Evening 10K			10km
23 Jun	Ranelagh Harriers Richmond 10K			10km
2 Jun	Dorking 10 Mile Road Race Confirmed			10mi
1 Jun	Etna parkrun Confirmed			5km
2024		Result	WAVA	Distance
12 May	Ranelagh Harriers Richmond Half Marathon SB	1:40:07	62.19	13.1mi
11 May	Mole Valley parkrun	23:10	60.65	5km
5 May	Mid Sussex Haywards Heath 10 Mile SB	1:15:51	62.07	10mi
4 May	Nonsuch parkrun	22:00	63.86	5km
28 Apr	Trust 10k - Polsden Lacey	57:36	49.49	10km
27 Apr	Banstead Woods parkrun	22:09	63.43	5km
20 Apr	Banstead Woods parkrun	22:09	63.43	5km
13 Apr	Flegg High parkrun	21:38	64.95	5km
7 Apr	Paris Marathon SB	3:41:42	58.89	26.2mi
31 Mar	Jersey Winter Trail Series Race 3	1:15:53	37.57	10km
30 Mar	Jersey parkrun SB	21:30	65.35	5km
24 Mar	Thames Riverside 20 PB	2:37:02	62.35	20mi
23 Mar	Brooklands parkrun	41:15	34.06	5km
17 Mar	Crystal Palace Half Marathon	1:41:49	61.15	13.1mi
16 Mar	Reigate Priory parkrun	23:04	60.91	5km
9 Mar	Mole Valley parkrun	23:36	59.53	5km
24 Feb	Banstead Woods parkrun	23:02	61.00	5km
17 Feb	Bushy parkrun	23:16	60.39	5km
11 Feb	Valentine's 10k SB	46:30	61.30	10km
10 Feb	Men's Surrey League XC Div 3/4 - Fixture 4 (Lloyd Park)	39:17	58.15	5mi
10 Feb	Crystal Palace parkrun	27:58	50.24	5km
3 Feb	Banstead Woods parkrun	23:24	59.59	5km
27 Jan	Banstead Woods parkrun	23:44	58.75	5km
20 Jan	Old Deer Park parkrun	23:57	58.22	5km
13 Jan	Brooklands parkrun	45:27	30.68	5km
13 Jan	Men's Surrey League XC Div 3/4 - Fixture 3 (Oxshott)	36:57	55.13	4.5mi
1 Jan	Cornwall parkrun	48:45	28.60	5km
2023		Result	WAVA	Distance
30 Dec	Puarenga parkrun	23:36	59.08	5km
23 Dec	Western Springs parkrun	23:36	59.08	5km
16 Dec	Owairaka parkrun	23:05	60.40	5km
9 Dec	Mole Valley parkrun	28:33	48.84	5km
2 Dec	Banstead Woods parkrun	24:45	56.34	5km
26 Nov	Trust 10k - Polsden Lacey	1:02:47	45.04	10km
25 Nov	Mole Valley parkrun	27:32	50.64	5km
18 Nov	Tilgate parkrun	24:26	57.07	5km
11 Nov	Sizewell parkrun	21:47	64.01	5km
4 Nov	Banstead Woods parkrun	28:29	48.95	5km
4 Nov	Reigate Priory Relays	17:11	57.83	2.25mi
22 Oct	Fleet 10k PB	42:38	66.33	10km
21 Oct	Hazelwood parkrun	26:48	52.03	5km
15 Oct	Cabbage Patch 10 PB	1:11:34	65.25	10mi
14 Oct	Bushy parkrun	46:04	30.27	5km
14 Oct	Men's Surrey League XC Div 3/4 - Fixture 1 (Epsom Downs)	36:30	62.09	5mi
7 Oct	Nonsuch parkrun SB	20:52	66.82	5km
30 Sep	Banstead Woods parkrun	22:52	60.98	5km
24 Sep	Vitality London 10,000	46:29	60.83	10km
23 Sep	Fulham Palace parkrun	23:56	58.26	5km
16 Sep	South Norwood parkrun	25:58	53.70	5km
9 Sep	Broadwater parkrun	22:34	61.79	5km
2 Sep	Nonsuch parkrun	45:59	30.32	5km
27 Aug	Lowestoft Scores Race SB	35:39	60.37	4.75mi
26 Aug	Gorleston Cliffs parkrun	22:03	63.23	5km
19 Aug	Mole Valley parkrun	26:38	52.35	5km
12 Aug	Banstead Woods parkrun	26:34	52.48	5km
5 Aug	Osterley parkrun	23:25	59.54	5km
29 Jul	Banstead Woods parkrun	27:09	51.36	5km
28 Jul	Wedding Day 7K PB	31:59	61.52	7km
23 Jul	Elmbridge 10km	47:42	59.28	10km
22 Jul	Banstead Woods parkrun	26:29	52.65	5km
15 Jul	Eden Project parkrun	22:40	61.51	5km
11 Jul	St Ives Bay 10K	55:31	50.94	10km
8 Jul	Blaise Castle parkrun	24:10	57.70	5km
5 Jul	GRG Wimbledon Trail Series: Race 3 PB	1:08:47	53.69	8mi
1 Jul	Nonsuch parkrun	44:57	31.02	5km
24 Jun	Banstead Woods parkrun	23:37	59.04	5km
17 Jun	Banstead Woods parkrun	23:47	58.63	5km
10 Jun	Homewood parkrun	24:15	57.50	5km
3 Jun	Meadowvale parkrun	48:22	28.83	5km
27 May	Frédéric Back parkrun	22:57	60.75	5km
20 May	Woking parkrun	48:19	28.86	5km
13 May	Guildford parkrun	24:03	57.98	5km
22 Apr	Clapham Common parkrun	21:32	64.75	5km
16 Apr	Kent Spring Half Marathon SB	1:41:50	60.64	13.1mi
15 Apr	Brooklands parkrun	45:17	30.79	5km
8 Apr	Jersey parkrun	48:49	28.56	5km
1 Apr	Banstead Woods parkrun	22:28	62.06	5km
25 Mar	Kingston parkrun	49:08	28.38	5km
19 Mar	Kingston Spring Raceday - 16 miles PB	2:12:55	57.49	16mi
11 Mar	Brooklands parkrun	45:12	30.85	5km
4 Mar	Nonsuch parkrun	23:45	58.71	5km
25 Feb	Banstead Woods parkrun	25:52	53.90	5km
4 Feb	Nonsuch parkrun	27:19	51.04	5km
28 Jan	Queen Elizabeth parkrun	23:23	59.18	5km
21 Jan	Banstead Woods parkrun	24:31	56.44	5km
14 Jan	Men's Surrey League XC Div 3/4 - Fixture 3 (Chobham Common)	35:02	59.78	4.66mi
14 Jan	Upton Court parkrun	33:25	41.41	5km
7 Jan	Banstead Woods parkrun	27:01	51.22	5km
1 Jan	Mole Valley parkrun	25:44	53.77	5km
2022		Result	WAVA	Distance
31 Dec	Banstead Woods parkrun	23:48	58.14	5km
25 Dec	Mole Valley parkrun	24:03	57.54	5km
24 Dec	Banstead Woods parkrun	27:21	50.60	5km
17 Dec	Banstead Woods parkrun	23:02	60.08	5km
10 Dec	Banstead Woods parkrun	24:33	56.37	5km
24 Nov	The Turkey Rock	45:28	61.70	10km
19 Nov	Banstead Woods parkrun	21:37	64.02	5km
12 Nov	Men's Surrey League XC Div 3/4 - Fixture 2 (Oxshott)	40:43	57.49	5.2mi
12 Nov	Reigate Priory parkrun	33:10	41.72	5km
5 Nov	Reigate Priory Relays	19:20	57.01	2.5mi
5 Nov	Banstead Woods parkrun	26:43	51.80	5km
29 Oct	Victoria Dock parkrun PB	19:58	69.31	5km
22 Oct	Banstead Woods parkrun	24:09	57.30	5km
15 Oct	Donaupark parkrun	20:38	67.07	5km
8 Oct	Reigate Priory parkrun	29:56	46.23	5km
2 Oct	London Marathon PB	3:38:20	58.81	26.2mi
1 Oct	Reigate Priory parkrun	27:15	50.78	5km
17 Sep	Banstead Woods parkrun	24:04	57.50	5km
10 Sep	Tooting Common parkrun	21:45	63.62	5km
4 Sep	Hillingdon 20 SB	2:39:59	60.19	20mi
3 Sep	Banstead Woods parkrun	25:34	54.13	5km
28 Aug	Lowestoft Scores Race PB	35:32	60.10	4.75mi
27 Aug	Ipswich parkrun	22:30	61.50	5km
20 Aug	Wimbledon Common parkrun	23:41	58.43	5km
13 Aug	Banstead Woods parkrun	22:04	62.71	5km
6 Aug	Mole Valley parkrun	23:08	59.82	5km
30 Jul	Nonsuch parkrun	23:45	58.27	5km
16 Jul	Elmore 7 PB	53:41	59.28	7mi
16 Jul	Reigate Priory parkrun	25:24	54.48	5km
6 Jul	Reigate Priory Summer Evening 10K	49:26	56.75	10km
2 Jul	Banstead Woods parkrun	23:42	58.39	5km
28 Jun	Nonsuch Relays	11:30	70.21	3km
25 Jun	Nonsuch parkrun	21:42	63.77	5km
18 Jun	Zuiderpark parkrun	22:58	60.25	5km
12 Jun	Dorking 10 Mile Road Race SB	1:16:15	60.74	10mi
11 Jun	Banstead Woods parkrun	26:31	52.19	5km
4 Jun	Lloyd parkrun, Croydon	24:09	57.30	5km
28 May	Cirencester parkrun	21:54	63.19	5km
21 May	Mole Valley parkrun	26:53	51.47	5km
15 May	Sutton 10K	47:07	59.54	10km
14 May	Reigate Priory parkrun	24:12	57.18	5km
8 May	Run Gatwick Half Marathon PB	1:36:22	63.55	13.1mi
7 May	Nonsuch parkrun	21:14	65.17	5km
2 May	Vitality London 10,000 SB	44:00	63.76	10km
30 Apr	Brooklands parkrun	21:13	65.22	5km
23 Apr	Nonsuch parkrun	21:37	64.02	5km
9 Apr	Clermont Waterfront parkrun	21:40	63.87	5km
2 Apr	Clermont Waterfront parkrun	21:20	64.87	5km
26 Mar	Banstead Woods parkrun	23:02	60.08	5km
12 Mar	Mole Valley parkrun	24:57	55.46	5km
5 Mar	Nonsuch parkrun	23:42	58.39	5km
26 Feb	Banstead Woods parkrun	22:13	62.29	5km
19 Feb	Men's Surrey League XC Div 3/4 - Fixture 4 (Lloyd Park)	41:29	54.20	5mi
12 Feb	Jersey parkrun	21:42	63.77	5km
5 Feb	Banstead Woods parkrun	22:50	60.60	5km
29 Jan	Banstead Woods parkrun	22:32	60.95	5km
15 Jan	Men's Surrey League XC Div 3/4 - Fixture 3 (Richmond Park)	37:04	60.19	5mi
8 Jan	Banstead Woods parkrun	26:12	52.42	5km
1 Jan	Mole Valley parkrun	25:10	54.57	5km
2021		Result	WAVA	Distance
28 Dec	Phoenix Year End Half	1:52:39	53.92	13.1mi
25 Dec	Gorleston Cliffs parkrun	21:24	64.18	5km
18 Dec	Banstead Woods parkrun	25:18	54.29	5km
11 Dec	Banstead Woods parkrun	23:16	59.03	5km
4 Dec	Banstead Woods parkrun	22:30	61.04	5km
20 Nov	Banstead Woods parkrun	21:24	64.18	5km
14 Nov	Men's Surrey League XC Div 3/4 - Fixture 2 (TBC)		0.00	5mi
14 Nov	Men's Surrey League XC Div 3/4 - Fixture 2 (Denbies)	46:18	48.18	5mi
6 Nov	Reigate Priory parkrun	22:49	60.20	5km
30 Oct	Banstead Woods parkrun	26:15	52.32	5km
16 Oct	Men's Surrey League XC Div 3/4 - Fixture 1 (Epsom Downs)	35:19	63.17	5mi
16 Oct	Beckenham Place parkrun	23:26	58.61	5km
9 Oct	Banstead Woods parkrun	23:41	57.99	5km
2 Oct	Banstead Woods parkrun	22:23	61.36	5km
25 Sep	Banstead Woods parkrun	23:17	58.99	5km
18 Sep	Banstead Woods parkrun	27:32	49.88	5km
12 Sep	Great North Run	1:39:53	60.81	13.1mi
11 Sep	Nonsuch parkrun	23:18	58.95	5km
5 Sep	Paddock Wood Half Marathon	1:43:40	58.59	13.1mi
1 Sep	GRG Wimbledon Trail Series: Race 3 PB	38:00	58.71	5mi
21 Aug	Great Yarmouth North Beach parkrun	27:12	50.49	5km
14 Aug	Nonsuch parkrun SB	21:21	64.33	5km
7 Aug	Banstead Woods parkrun	32:09	42.72	5km
4 Aug	GRG Wimbledon Trail Series: Race 2	39:38	56.29	5mi
31 Jul	Banstead Woods parkrun	22:27	61.18	5km
24 Jul	Banstead Woods parkrun	21:59	62.48	5km
21 Jul	GRG Wimbledon Trail Series: Race 1	39:40	56.24	5mi
6 Jul	Nonsuch Relays	12:01	66.69	3km
9 May	Jigsaw Run 10K SB	44:43	62.24	10km
25 Apr	RunningGrandPrix - Goodwood Motor Circuit Half Marathon SB	1:37:14	62.47	13.1mi
3 Jan	Tadworth 10 (Virtual) SB	1:19:08	57.59	10mi
2020		Result	WAVA	Distance
27 Sep	RunningGrandPrix - Goodwood Motor Circuit Half Marathon SB	1:41:46	59.20	13.1mi
13 Sep	Ashtead 10k SB	47:45	57.83	10km
15 Mar	Official Hampton Court Palace Half Marathon	1:47:49	55.88	13.1mi
7 Mar	Nonsuch parkrun SB	23:22	58.34	5km
29 Feb	Banstead Woods parkrun	24:51	54.86	5km
9 Feb	Newbury Racecourse Half Marathon	1:51:30	54.03	13.1mi
8 Feb	Men's Surrey League XC Div 3/4 - Fixture 4 (Lloyd Park)	41:00	54.00	5mi
1 Feb	Brockenhurst parkrun	23:44	57.02	5km
26 Jan	The Vale Gallop	51:56	52.75	10km
25 Jan	Nonsuch parkrun	27:39	48.94	5km
19 Jan	Crystal Palace Half Marathon	1:45:23	56.74	13.1mi
11 Jan	Men's Surrey League XC Div 3/4 - Fixture 3 (Oxshott)	42:56	53.26	5.2mi
4 Jan	Banstead Woods parkrun	41:53	32.31	5km
1 Jan	Squerryes Winery parkrun	26:54	50.30	5km
1 Jan	Mole Valley parkrun	24:30	55.23	5km
2019		Result	WAVA	Distance
28 Dec	Banstead Woods parkrun	34:53	38.79	5km
25 Dec	Banstead Woods parkrun	24:22	55.53	5km
21 Dec	Banstead Woods parkrun	39:54	33.91	5km
14 Dec	Banstead Woods parkrun	34:42	39.00	5km
30 Nov	Banstead Woods parkrun	34:53	38.79	5km
24 Nov	Hertfordshire Half Marathon SB	1:45:47	56.52	13.1mi
23 Nov	Reigate Priory parkrun	28:18	47.82	5km
17 Nov	Emer Casey London 10K	47:32	57.64	10km
16 Nov	Banstead Woods parkrun	23:36	57.34	5km
9 Nov	Men's Surrey League XC Div 3/4 - Fixture 2 (Epsom Downs)	40:21	54.44	5mi
20 Oct	Ronhill Surrey Classic Oxshott 10K	48:54	56.03	10km
19 Oct	Mole Valley parkrun	25:10	53.77	5km
12 Oct	Men's Surrey League XC Div 3/4 - Fixture 1 (Richmond Park)	42:58	53.22	5.2mi
29 Sep	Barns Green 10k	48:48	56.14	10km
28 Sep	Banstead Woods parkrun	28:59	46.69	5km
21 Sep	Lowestoft parkrun	23:08	58.50	5km
15 Sep	Ashtead 10k	53:03	51.64	10km
7 Sep	Dulwich parkrun SB	22:04	61.32	5km
31 Aug	Banstead Woods parkrun	27:10	49.81	5km
24 Aug	Meadowvale parkrun	22:15	60.82	5km
17 Aug	Avery Beach parkrun, Huntsville	24:07	56.11	5km
10 Aug	Lowestoft parkrun	22:52	59.18	5km
3 Aug	Bethlem Royal Hospital parkrun	22:57	58.96	5km
27 Jul	Bishan parkrun	23:20	57.99	5km
6 Jul	Brundall parkrun	26:19	51.42	5km
29 Jun	Banstead Woods parkrun	23:42	57.10	5km
22 Jun	Kingdom parkrun	24:52	54.42	5km
15 Jun	Lloyd parkrun, Croydon	24:44	54.71	5km
8 Jun	Nonsuch parkrun	22:51	59.22	5km
12 May	Run Gatwick Half Marathon	1:53:49	52.53	13.1mi
11 May	Banstead Woods parkrun	26:52	50.37	5km
5 May	Leatherhead Rotary Bluebell 10k	48:23	56.63	10km
4 May	Banstead Woods parkrun	24:59	54.16	5km
27 Apr	Reigate Priory parkrun	26:56	50.24	5km
20 Apr	Gorleston Cliffs parkrun	22:33	60.01	5km
13 Apr	Banstead Woods parkrun	28:41	47.18	5km
7 Apr	Chatham Maritime 10k SB	46:59	58.31	10km
6 Apr	Mole Valley parkrun	29:15	46.26	5km
30 Mar	Mole Valley parkrun	26:05	51.88	5km
23 Mar	Banstead Woods parkrun	25:11	53.73	5km
16 Mar	Kingston parkrun	23:03	58.71	5km
9 Mar	Mole Valley parkrun	26:42	50.68	5km
2 Mar	Banstead Woods parkrun	23:42	57.10	5km
23 Feb	Clermont Waterfront parkrun	23:19	58.04	5km
9 Feb	Reigate Priory parkrun	27:22	49.45	5km
27 Jan	The Vale Gallop	56:16	48.35	10km
26 Jan	Banstead Woods parkrun	23:55	56.17	5km
19 Jan	Banstead Woods parkrun	25:07	53.48	5km
5 Jan	Montrose parkrun	29:16	45.90	5km
1 Jan	Roundshaw Downs parkrun	27:28	48.91	5km
1 Jan	Riddlesdown parkrun	26:29	50.72	5km
2018		Result	WAVA	Distance
29 Dec	Reigate Priory parkrun	26:29	50.72	5km
25 Dec	Norwich parkrun SB	25:10	53.38	5km
22 Dec	Reigate Priory parkrun	26:28	50.75	5km
8 Dec	Reigate Priory parkrun	26:17	51.11	5km
1 Dec	Mole Valley parkrun	27:28	48.91	5km
24 Nov	Mole Valley parkrun	27:12	49.39	5km
17 Nov	Reigate Priory parkrun	26:04	51.53	5km
3 Nov	Reigate Priory parkrun	27:02	49.69	5km
27 Oct	Banstead Woods parkrun	25:19	53.06	5km
20 Oct	Banstead Woods parkrun	25:52	51.93	5km
13 Oct	Reigate Priory parkrun	28:47	46.67	5km
6 Oct	Reigate Priory parkrun	27:30	48.85	5km
29 Sep	Reigate Priory parkrun	26:26	50.82	5km
22 Sep	Banstead Woods parkrun	29:20	45.79	5km
15 Sep	Banstead Woods parkrun	27:42	48.49	5km
8 Sep	Fell Foot parkrun, Newby Bridge	27:42	48.49	5km
1 Sep	Banstead Woods parkrun	27:37	48.64	5km
25 Aug	Banstead Woods parkrun	28:08	47.75	5km
18 Aug	Ashton Court parkrun	28:46	46.70	5km
11 Aug	Banstead Woods parkrun	30:00	44.78	5km
4 Aug	Banstead Woods parkrun	31:16	42.96	5km
28 Jul	Banstead Woods parkrun	29:33	45.46	5km
14 Jul	Banstead Woods parkrun	30:20	44.28	5km
30 Jun	Banstead Woods parkrun	31:33	42.58	5km
23 Jun	Banstead Woods parkrun	31:14	43.01	5km
26 May	Gorleston Cliffs parkrun	29:17	45.87	5km
19 May	Banstead Woods parkrun	30:47	43.64	5km
12 May	Banstead Woods parkrun	31:52	42.15	5km
31 Mar	Banstead Woods parkrun	32:49	40.93	5km
17 Feb	Reigate Priory parkrun	33:29	40.12	5km
20 Jan	Banstead Woods parkrun	30:34	43.63	5km
13 Jan	Banstead Woods parkrun	31:28	42.38	5km
2017		Result	WAVA	Distance
30 Dec	West Coast Park parkrun	32:38	40.86	5km
23 Dec	East Coast Park parkrun	31:47	41.96	5km
2 Dec	Banstead Woods parkrun	30:58	43.06	5km
25 Nov	Banstead Woods parkrun	31:32	42.29	5km
4 Nov	Banstead Woods parkrun	30:47	43.32	5km
8 Oct	Royal Parks Half Marathon SB	2:09:02	45.75	13.1mi
30 Sep	Banstead Woods parkrun	28:37	46.60	5km
9 Sep	Banstead Woods parkrun	28:25	46.93	5km
2 Sep	Southwark parkrun	1:06:23	20.09	5km
26 Aug	Gorleston Cliffs parkrun SB	26:21	50.61	5km
19 Aug	Banstead Woods parkrun	29:36	45.05	5km
12 Aug	Banstead Woods parkrun	28:55	46.12	5km
8 Jul	Banstead Woods parkrun	28:25	46.93	5km
1 Jul	Banstead Woods parkrun	29:48	44.75	5km
24 Jun	Banstead Woods parkrun	31:00	43.02	5km
17 Jun	Banstead Woods parkrun	30:51	43.23	5km
10 Jun	Banstead Woods parkrun	31:27	42.40	5km
6 May	Banstead Woods parkrun	31:09	42.81	5km
15 Apr	Gorleston Cliffs parkrun	31:53	41.83	5km
11 Mar	Banstead Woods parkrun	33:19	40.03	5km
4 Mar	Banstead Woods parkrun	33:26	39.89	5km
2016		Result	WAVA	Distance
3 Dec	Banstead Woods parkrun	33:09	39.94	5km
5 Nov	Banstead Woods parkrun	32:35	40.63	5km
1 Oct	Banstead Woods parkrun	31:02	42.66	5km
10 Sep	Banstead Woods parkrun	32:21	40.92	5km
3 Sep	Banstead Woods parkrun	31:31	42.01	5km
27 Aug	Lowestoft parkrun	29:59	44.16	5km
20 Aug	Banstead Woods parkrun	32:12	41.12	5km
13 Aug	Banstead Woods parkrun	31:35	41.92	5km
30 Jul	Banstead Woods parkrun	32:44	40.45	5km
9 Jul	Banstead Woods parkrun	33:32	39.48	5km
2 Jul	Banstead Woods parkrun	32:40	40.53	5km
28 May	Nonsuch parkrun	32:10	41.16	5km
14 May	Banstead Woods parkrun	31:34	41.94	5km
7 May	Banstead Woods parkrun	31:49	41.61	5km
30 Apr	Banstead Woods parkrun	32:22	40.90	5km
23 Apr	Banstead Woods parkrun	31:27	42.10	5km
16 Apr	Nonsuch parkrun	32:13	41.09	5km
26 Mar	Nonsuch parkrun	32:06	41.24	5km
13 Feb	Nonsuch parkrun	32:07	41.22	5km
30 Jan	Southwark parkrun	34:31	38.08	5km
23 Jan	Lowestoft parkrun SB	28:49	45.61	5km
16 Jan	Nonsuch parkrun	28:59	45.35	5km
2015		Result	WAVA	Distance
26 Dec	East Coast Park parkrun	29:47	44.13	5km
12 Dec	Reigate Priory parkrun	32:13	40.80	5km
28 Nov	Richmond parkrun	28:35	45.99	5km
22 Nov	Wimbledon Half Marathon	2:16:16	42.93	13.1mi
21 Nov	Nonsuch parkrun	31:53	41.23	5km
31 Oct	Southwark parkrun	29:52	44.01	5km
25 Oct	Ricky Road Run SB	1:39:10	44.58	10mi
24 Oct	Southwark parkrun	29:18	44.86	5km
3 Oct	Gorleston Cliffs parkrun	29:39	44.33	5km
30 Sep	The Alternative Southwark Park Race	26:29	49.63	5km
26 Sep	Southwark parkrun	29:00	45.33	5km
19 Sep	Banstead Woods parkrun	29:34	44.46	5km
13 Sep	Victoria Park 10k SB	55:37	48.10	10km
12 Sep	Mile End parkrun	27:58	47.00	5km
5 Sep	Southwark parkrun	28:17	46.47	5km
29 Aug	Southwark parkrun	27:22	48.03	5km
15 Aug	Southwark parkrun	27:44	47.40	5km
8 Aug	Southwark parkrun	30:03	43.74	5km
18 Jul	Peckham Rye parkrun	28:38	45.91	5km
11 Jul	Southwark parkrun	30:55	42.52	5km
4 Jul	Bushy parkrun	28:46	45.69	5km
27 Jun	Southwark parkrun	32:27	40.51	5km
20 Jun	Gorleston Cliffs parkrun	26:14	50.11	5km
13 Jun	Southwark parkrun	27:35	47.65	5km
30 May	Southwark parkrun	26:40	49.29	5km
23 May	Southwark parkrun	28:05	46.81	5km
16 May	Mile End parkrun	29:37	44.38	5km
9 May	Southwark parkrun	29:00	45.33	5km
19 Apr	Greater Manchester Marathon SB	4:21:51	46.84	26.2mi
18 Apr	Southwark parkrun	32:47	40.09	5km
11 Apr	Southwark parkrun	28:00	46.94	5km
4 Apr	Bexley parkrun	30:10	43.57	5km
28 Mar	Southwark parkrun	31:31	41.71	5km
21 Mar	Southwark parkrun	31:09	42.20	5km
14 Mar	Southwark parkrun	28:50	45.59	5km
8 Mar	Thames Riverside 20 SB	3:08:23	48.83	20mi
7 Mar	Southwark parkrun	31:11	42.15	5km
28 Feb	Bushy parkrun	30:02	43.77	5km
21 Feb	Brockwell parkrun, Herne Hill	28:36	45.96	5km
7 Feb	Forest Rec parkrun	26:44	49.17	5km
1 Feb	Watford Half Marathon SB	1:56:28	50.05	13.1mi
31 Jan	Southwark parkrun	29:14	44.67	5km
24 Jan	Southwark parkrun	27:15	47.92	5km
17 Jan	Southwark parkrun SB	24:50	52.58	5km
10 Jan	Southwark parkrun	28:13	46.28	5km
1 Jan	Highbury Fields parkrun	27:38	47.25	5km
1 Jan	Southwark parkrun	25:13	51.78	5km
2014		Result	WAVA	Distance
27 Dec	Gorleston Cliffs parkrun	27:57	46.72	5km
25 Dec	Norwich parkrun	27:48	46.97	5km
20 Dec	Southwark parkrun SB	24:49	52.62	5km
13 Dec	Southwark parkrun	27:11	48.04	5km
6 Dec	Southwark parkrun	26:50	48.66	5km
29 Nov	Southwark parkrun	27:24	47.66	5km
22 Nov	Southwark parkrun	26:17	49.68	5km
15 Nov	Southwark parkrun	25:01	52.20	5km
8 Nov	Southwark parkrun	26:36	49.09	5km
1 Nov	Southwark parkrun	27:03	48.27	5km
25 Oct	Fritton Lake parkrun	26:23	49.49	5km
18 Oct	Southwark parkrun	28:35	45.68	5km
11 Oct	Southwark parkrun	26:32	49.21	5km
13 Sep	Southwark parkrun	26:45	48.81	5km
7 Sep	Great North Run SB	2:05:24	46.49	13.1mi
6 Sep	Southwark parkrun	24:55	52.41	5km
30 Aug	Southwark parkrun	28:11	46.33	5km
23 Aug	Warszawa-Praga parkrun	28:46	45.39	5km
16 Aug	Southwark parkrun	28:06	46.47	5km
2 Aug	Southwark parkrun	26:51	48.63	5km
26 Jul	Southwark parkrun	27:39	47.22	5km
19 Jul	Southwark parkrun	28:37	45.63	5km
13 Jul	British 10K London Run SB	56:11	47.42	10km
5 Jul	Southwark Park 10k	56:26	47.21	10km
28 Jun	Southwark parkrun	29:01	45.00	5km
21 Jun	Southwark parkrun	27:06	48.18	5km
7 Jun	Southwark parkrun	28:27	45.90	5km
31 May	Southwark parkrun	26:08	49.97	5km
24 May	Southwark parkrun	25:49	50.58	5km
17 May	Southwark parkrun	27:16	47.89	5km
10 May	Maidstone parkrun	27:51	46.89	5km
3 May	Gorleston-on-Sea parkrun	28:30	45.82	5km
26 Apr	Southwark parkrun	29:34	44.16	5km
12 Apr	Southwark parkrun	30:15	43.17	5km
22 Mar	Southwark parkrun	27:58	46.69	5km
15 Mar	Southwark parkrun	27:56	46.75	5km
1 Mar	Southwark Parkrun	27:51	46.89	5km
22 Feb	Southwark parkrun	27:34	47.37	5km
25 Jan	Gorleston-on-Sea parkrun	28:13	46.03	5km
2013		Result	WAVA	Distance
7 Dec	Southwark parkrun	30:19	42.84	5km
16 Nov	Southwark parkrun	28:31	45.54	5km
9 Nov	Southwark parkrun	28:05	46.25	5km
26 Oct	Southwark parkrun	28:26	45.68	5km
19 Oct	Southwark parkrun	29:01	44.76	5km
5 Oct	Southwark parkrun	28:26	45.68	5km
14 Sep	Southwark parkrun	26:26	49.13	5km
7 Sep	Southwark parkrun #1	27:01	48.07	5km
31 Aug	Burgess parkrun	27:07	47.90	5km
24 Aug	Mile End Parkrun	27:58	46.44	5km
10 Aug	Burgess parkrun	27:44	46.83	5km
27 Jul	Mile End Parkrun	27:21	47.49	5km
21 Jul	Olympic Park Anniversary Run SB	51:23	41.28	5mi
6 Jul	Burgess parkrun	27:49	46.69	5km
29 Jun	Mile End Parkrun	27:32	47.17	5km
5 May	Richmond Park Marathon		0.00	26.2mi
4 May	Burgess Parkrun	25:19	51.30	5km
27 Apr	Mile End Parkrun	25:08	51.68	5km
20 Apr	Burgess Parkrun	25:46	50.40	5km
13 Apr	Mile End Parkrun	24:19	53.41	5km
31 Mar	Trowse 10k SB	51:26	51.63	10km
30 Mar	Gorleston-on-Sea parkrun SB	24:13	53.63	5km
24 Mar	Cranleigh 21 PB	3:18:57	48.43	21mi
23 Mar	Burgess Parkrun	24:52	52.23	5km
3 Mar	Thames Riverside 20 SB	3:14:37	46.98	20mi
2 Mar	Burgess Parkrun	24:33	52.90	5km
2012		Result	WAVA	Distance
29 Dec	Mile End Park Run	27:43	46.66	5km
8 Dec	Ashton Court parkrun #82	26:58	47.95	5km
1 Dec	Mile End Park Run	25:52	49.99	5km
24 Nov	Burgess Parkrun	25:50	50.06	5km
17 Nov	Burgess Parkrun	26:13	49.33	5km
10 Nov	Mile End Park Run	26:39	48.52	5km
14 Oct	Henley Half Marathon	2:07:03	45.69	13.1mi
29 Sep	Burgess Parkrun	24:57	51.83	5km
22 Sep	Burgess Parkrun	26:51	48.16	5km
25 Aug	Mile End Park Run	25:24	50.91	5km
18 Aug	Gorleston-on-Sea parkrun	25:27	50.81	5km
11 Aug	Braunstone Parkrun Leicester SB	24:49	52.11	5km
4 Aug	Mile End Park Run	25:31	50.68	5km
28 Jul	Mile End Park Run	27:35	46.88	5km
21 Jul	Mile End Park Run	25:52	49.99	5km
14 Jul	Mile End parkrun	27:29	47.05	5km
9 Jun	Mile End parkrun	25:25	50.88	5km
26 May	Mile End parkrun	25:23	50.94	5km
19 May	Mile End parkrun	25:46	50.19	5km
22 Apr	London Marathon SB	4:37:36	43.84	26.2mi
1 Apr	Paddock Wood Half Marathon SB	1:55:55	50.07	13.1mi
31 Mar	The National Lottery - Olympic Park Run SB	43:51	48.24	5mi
4 Mar	Thames Riverside 20 SB	3:27:58	43.89	20mi
2011		Result	WAVA	Distance
13 Nov	The Poppy Half Marathon SB	2:10:50	44.32	13.1mi
25 Sep	Run to the Beat	2:12:25	43.79	13.1mi
10 Jul	British 10k London Run	59:53	44.15	10km
11 Jun	Self Transcendence 10k SB	55:10	47.93	10km
2009		Result	WAVA	Distance
20 Sep	Great North Run SB	2:02:28	47.34	13.1mi
2008		Result	WAVA	Distance
19 Oct	Cancer Research Run 10k - Hatfield SB	53:00	49.81	10km
31 Aug	Nike Human Race 10K	55:45	47.35	10km

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	2	0	3	0	0	0	0	0	0	0	0	0	5
2024	151	182	169	106	63	0	0	0	0	0	0	0	671
2023	2	10	2	3	0	0	0	6	4	0	0	3	29
2023	137	72	128	104	34	75	101	112	141	107	84	89	1183
2023	0	0	0	0	0	0	0	0	0	11	0	0	11
2022	3	1	0	0	4	0	0	6	2	0	0	1	17
2022	111	105	86	107	125	115	142	176	129	86	87	100	1368
2021	0	2	0	0	3	4	0	3	0	2	0	0	14
2021	123	106	115	117	102	110	115	101	115	117	110	117	1348
2020	0	0	2	0	0	0	0	0	0	0	0	2	4
2020	100	53	149	73	180	136	127	135	109	117	139	123	1441
2019	49	37	61	84	49	59	32	55	56	80	88	83	733
2018	33	5	7	7	18	10	14	29	41	44	36	36	280
2017	2	0	6	20	22	27	40	52	56	13	6	12	259
2016	9	3	3	9	10	0	10	10	6	3	3	3	70
2015	111	66	68	73	34	15	34	10	44	52	26	6	538
2014	19	6	16	15	73	26	76	49	34	24	70	91	498
2013	42	88	104	27	28	5	18	9	10	9	6	3	350
2012	105	79	82	86	16	20	14	44	28	19	24	21	538

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
6.7mi, 1:05:30 Run - General 1) 0.62mi - 6:13(10:01/mi) 133/148bpm [1332b/mi] 67cal 5.99/7.47mph 2) 0.62mi - 5:49(9:22/mi) 150/160bpm [1404b/mi] 73cal 6.41/7.51mph 3) 0.62mi - 5:42(9:11/mi) 142/157bpm [1304b/mi] 64cal 6.54/7.43mph 4) 0.62mi - 6:22(10:14/mi) 154/167bpm [1577b/mi] 81cal 5.86/6.93mph 5) 0.62mi - 6:41(10:45/mi) 152/168bpm [1633b/mi] 81cal 5.58/6.89mph 6) 0.62mi - 5:40(9:07/mi) 155/163bpm [1412b/mi] 72cal 6.58/7.45mph 7) 0.62mi - 6:37(10:40/mi) 140/155bpm [1492b/mi] 62cal 5.63/7.7mph 8) 0.62mi - 5:45(9:15/mi) 153/166bpm [1416b/mi] 68cal 6.48/7.47mph 9) 0.62mi - 5:48(9:19/mi) 160/169bpm [1492b/mi] 75cal 6.44/7.18mph 10) 0.62mi - 5:51(9:25/mi) 157/164bpm [1479b/mi] 74cal 6.37/7.2mph 11) 0.51mi - 5:02(9:53/mi) 150/160bpm [1482b/mi] 53cal 6.07/7.7mph Add a comment	4.8mi, 45:47 Run - General 1) 0.62mi - 6:05(9:48/mi) 130/142bpm [1273b/mi] 63cal 6.13/7.31mph 2) 0.62mi - 7:11(11:33/mi) 139/161bpm [1605b/mi] 78cal 5.2/7.56mph 3) 0.62mi - 5:10(8:19/mi) 156/163bpm [1298b/mi] 67cal 7.21/7.41mph 4) 0.62mi - 6:04(9:45/mi) 161/170bpm [1571b/mi] 80cal 6.15/7.08mph 5) 0.62mi - 5:45(9:16/mi) 163/172bpm [1510b/mi] 78cal 6.48/6.87mph 6) 0.62mi - 5:49(9:22/mi) 162/172bpm [1518b/mi] 77cal 6.4/6.8mph 7) 0.62mi - 5:51(9:25/mi) 154/166bpm [1451b/mi] 70cal 6.37/7.24mph 8) 0.4mi - 3:51(9:33/mi) 152/165bpm [1452b/mi] 43cal 6.28/7.33mph Add a comment	-	3.5mi, 36:35 Run - Long Run 1) 1.42mi - 14:13(9:59/mi) 160/166bpm [1598b/mi] 172cal 81/rpm 212/303W 6.02/7.38mph 2) 2.08mi - 22:24(10:47/mi) 153/166bpm [1651b/mi] 250cal 78/rpm 179/248W 5.57/6.73mph Add a comment 3.1mi, 22:12 Run - parkrun 1) 0.62mi - 4:42(7:34/mi) 176/184bpm [1331b/mi] 74cal 90/rpm 283/372W 7.93/9.74mph 2) 0.62mi - 4:19(6:57/mi) 182/185bpm [1264b/mi] 71cal 91/rpm 262/291W 8.56/9.53mph 3) 0.62mi - 4:48(7:43/mi) 177/180bpm [1367b/mi] 82cal 89/rpm 287/436W 7.72/10.03mph 4) 0.62mi - 4:26(7:08/mi) 177/179bpm [1263b/mi] 73cal 92/rpm 281/354W 8.32/8.94mph 5) 0.6mi - 3:58(6:36/mi) 175/180bpm [1156b/mi] 66cal 92/rpm 256/319W 9.1/10.83mph Add a comment 4mi, 40:18 Run - Long Run Trimmed from another training entry Add a comment 1.4mi, 15:00 Run - General 1) 1m - 0(0/m) 2) 1m - 0(0/m) 3) 1m - 0(0/m) 4) 1m - 0(0/m) 5) 1m - 0(0/m) 6) 1m - 0(0/m) 7) 1m - 0(0/m) 8) 1m - 0(0/m) 9) 1m - 0(0/m) 10) 1m - 0(0/m) 11) 1m - 0(0/m) 12) 0.65m - 0(0/m) Add a comment 1.8mi, 18:28 Run - Long Run 1) 1.8mi - 18:49(10:27/mi) 150/161bpm [1568b/mi] 224cal 82/rpm 205/271W 5.74/6.77mph 2) 4.05mi - 39:16(9:42/mi) 152/169bpm [1474b/mi] 493cal 82/rpm 209/364W 6.19/7.56mph Add a comment	-	-	3.6mi, 49:01 Run - General 1) 0.62mi - 6:20(10:12/mi) 127/139bpm [1296b/mi] 62cal 5.88/7.24mph 2) 0.62mi - 7:43(12:26/mi) 129/145bpm [1603b/mi] 72cal 4.83/12.86mph 3) 0.62mi - 8:59(14:27/mi) 132/155bpm [1907b/mi] 83cal 4.15/8.75mph 4) 0.62mi - 10:16(16:31/mi) 131/155bpm [2163b/mi] 83cal 3.63/8.58mph 5) 0.62mi - 9:15(14:53/mi) 120/139bpm [1785b/mi] 52cal 4.03/10.56mph 6) 0.48mi - 6:28(13:36/mi) 145/161bpm [1972b/mi] 71cal 4.41/7.08mph 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
3.7mi, 33:20 Run - General 1) 0.62mi - 5:41(9:09/mi) 161/178bpm [1473b/mi] 79cal 86/rpm 248/282W 6.56/8.28mph 2) 0.62mi - 6:53(11:05/mi) 145/161bpm [1606b/mi] 77cal 68/rpm 228/275W 5.38/8.24mph 3) 0.62mi - 5:01(8:04/mi) 156/166bpm [1259b/mi] 71cal 87/rpm 204/248W 7.42/8.95mph 4) 0.62mi - 5:26(8:45/mi) 168/174bpm [1469b/mi] 83cal 85/rpm 259/313W 6.86/7.58mph 5) 0.62mi - 5:21(8:37/mi) 167/171bpm [1438b/mi] 77cal 84/rpm 243/360W 6.92/7.5mph 6) 0.6mi - 4:59(8:18/mi) 169/173bpm [1404b/mi] 66cal 83/rpm 203/239W 7.23/8.14mph Add a comment	-	-	3.2mi, 33:51 Run - Long Run Trimmed from another training entry Add a comment 3.1mi, 22:08 Run - parkrun Trimmed from another training entry Add a comment 7.3mi, 1:17:48 Run - Long Run 1) 13.63mi - 2:09:33(9:30/mi) 161/178bpm [1530b/mi] 1476cal 84/164rpm 216/432W 6.31/10.4mph Add a comment	6.1mi, 54:28 Run - Time Trial 1) 6.07mi - 54:28(8:58/mi) 156/174bpm [1399b/mi] 733cal 86/140rpm 239/472W 6.69/9.87mph Add a comment	-	1mi, 10:19 Run - General 1) 1m - 6:30(6:30/m) 156/172bpm [1014b/mi] 183/208rpm 2) 1m - 7:51(7:51/m) 174/178bpm [1364b/mi] 176/200rpm 3) 1m - 7:36(7:36/m) 175/181bpm [1328b/mi] 178/196rpm 4) 1m - 2:01:15(2:01:15/m) 157/185bpm [19023b/mi] 170/212rpm 5) 0.6m - 6:13(10:19/m) 144/154bpm [1487b/mi] 168/182rpm Add a comment 3.5mi, 24:55 Run - Time Trial Trimmed from another training entry Add a comment 2mi, 23:32 Run - General 1) 0.62mi - 6:13(10:00/mi) 139/162bpm [1389b/mi] 70cal 6/7.03mph 2) 0.62mi - 6:30(10:28/mi) 149/165bpm [1560b/mi] 80cal 5.73/7.12mph 3) 0.62mi - 6:20(10:11/mi) 142/155bpm [1447b/mi] 70cal 5.89/6.87mph 4) 0.62mi - 6:00(9:40/mi) 139/156bpm [1343b/mi] 59cal 6.21/10.46mph 5) 0.62mi - 4:12(6:46/mi) 149/162bpm [1008b/mi] 50cal 8.86/9.75mph 6) 0.62mi - 4:59(8:01/mi) 176/188bpm [1412b/mi] 74cal 7.48/7.74mph 7) 0.62mi - 4:51(7:48/mi) 174/181bpm [1358b/mi] 70cal 7.69/8.27mph 8) 0.62mi - 4:36(7:24/mi) 180/188bpm [1331b/mi] 70cal 8.11/9.46mph 9) 0.62mi - 5:22(8:38/mi) 163/188bpm [1407b/mi] 62cal 6.95/9.96mph 10) 0mi - 6(26:00/mi) 136/136bpm [3536b/mi] 2.31/2.59mph 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
3.7mi, 33:47 Run - General 1) 3.69mi - 33:47(9:09/mi) 154/170bpm [1410b/mi] 399cal 85/91rpm 218/314W 6.55/8.29mph Add a comment	4.8mi, 44:28 Run - General 1) 4.83mi - 44:28(9:12/mi) 148/163bpm [1363b/mi] 498cal 85/104rpm 213/348W 6.52/8.51mph Add a comment	-	2.8mi, 31:33 Run - Long Run 1) 2.84mi - 31:33(11:07/mi) 155/162bpm [1723b/mi] 324cal 82/129rpm 192/282W 5.4/7.1mph Add a comment 3mi, 22:02 Run - parkrun 1) 3.03mi - 22:02(7:16/mi) 178/186bpm [1295b/mi] 310cal 91/99rpm 266/315W 8.25/10.24mph Add a comment 5.1mi, 47:55 Run - Long Run 1) 5.12mi - 47:55(9:21/mi) 163/170bpm [1524b/mi] 519cal 86/129rpm 199/289W 6.42/7.44mph Add a comment	9.6mi, 1:15:52 Run - Race 1) 9.57mi - 1:15:52(7:56/mi) 168/177bpm [1332b/mi] 1044cal 89/152rpm 251/382W 7.57/11.32mph Add a comment 1.7mi, 21:30 Run - General 1) 1.7mi - 21:30(12:39/mi) 138/156bpm [1747b/mi] 184cal 74/140rpm 184/419W 4.74/8.41mph Add a comment	-	3.7mi, 39:49 Run - General 1) 0.62mi - 7:32(12:08/mi) 128/141bpm [1553b/mi] 73cal 4.94/7.01mph 2) 0.62mi - 7:43(12:26/mi) 134/164bpm [1666b/mi] 75cal 4.83/9.27mph 3) 0.62mi - 6:21(10:13/mi) 152/162bpm [1553b/mi] 78cal 5.87/8.83mph 4) 0.62mi - 5:45(9:15/mi) 154/163bpm [1424b/mi] 71cal 6.49/8.66mph 5) 0.62mi - 6:15(10:03/mi) 149/156bpm [1498b/mi] 73cal 5.97/7.78mph 6) 0.56mi - 6:13(11:08/mi) 143/168bpm [1591b/mi] 57cal 5.39/9.77mph 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
3.7mi, 32:58 Run - General 1) 3.69mi - 32:58(8:56/mi) 151/165bpm [1350b/mi] 403cal 86/116rpm 227/321W 6.71/8.21mph Add a comment	4.1mi, 39:43 Run - General 1) 4.13mi - 39:43(9:37/mi) 145/159bpm [1394b/mi] 451cal 84/210rpm 216/329W 6.24/8.19mph Add a comment	-	3.1mi, 23:12 Run - parkrun 1) 0.62mi - 4:38(7:27/mi) 166/167bpm [1237b/mi] 90/96rpm 8.05/0mph 2) 0.62mi - 4:56(7:57/mi) 168/173bpm [1336b/mi] 88/93rpm 7.55/0mph 3) 0.62mi - 5:20(8:35/mi) 174/178bpm [1493b/mi] 86/93rpm 6.99/0mph 4) 0.62mi - 4:20(6:59/mi) 173/178bpm [1208b/mi] 89/93rpm 8.59/0mph 5) 0.58mi - 3:57(6:52/mi) 177/181bpm [1215b/mi] 90/96rpm 8.74/0mph Add a comment 0.9mi, 9:16 Run - Warm Up 1) 0.62mi - 6:13(10:01/mi) 136/149bpm [1361b/mi] 69cal 5.99/6.97mph 2) 0.62mi - 5:30(8:51/mi) 145/162bpm [1283b/mi] 63cal 6.78/9.87mph 3) 0.62mi - 5:03(8:07/mi) 166/172bpm [1348b/mi] 69cal 7.39/8.75mph 4) 0.62mi - 5:02(8:06/mi) 174/182bpm [1410b/mi] 72cal 7.41/9.58mph 5) 0.62mi - 4:37(7:26/mi) 175/181bpm [1301b/mi] 67cal 8.07/9.89mph 6) 0.62mi - 4:14(6:48/mi) 176/182bpm [1198b/mi] 61cal 8.81/9.23mph 7) 0.34mi - 3:03(8:58/mi) 180/188bpm [1613b/mi] 46cal 6.7/9.85mph Add a comment	13.2mi, 1:40:06 Run - Race 1) 0.62mi - 4:48(7:44/mi) 145/154bpm [1120b/mi] 58cal 7.76/8.27mph 2) 0.62mi - 4:47(7:43/mi) 156/159bpm [1203b/mi] 62cal 7.78/8.45mph 3) 0.62mi - 4:39(7:30/mi) 159/163bpm [1191b/mi] 61cal 8.01/8.62mph 4) 0.62mi - 4:37(7:25/mi) 160/163bpm [1187b/mi] 61cal 8.09/8.7mph 5) 0.62mi - 4:47(7:42/mi) 162/164bpm [1248b/mi] 64cal 7.79/8.6mph 6) 0.62mi - 4:23(7:03/mi) 164/167bpm [1157b/mi] 59cal 8.5/8.56mph 7) 0.62mi - 4:29(7:12/mi) 164/168bpm [1181b/mi] 60cal 8.33/9.39mph 8) 0.62mi - 4:41(7:31/mi) 167/169bpm [1256b/mi] 64cal 7.97/8.79mph 9) 0.62mi - 4:53(7:51/mi) 167/170bpm [1311b/mi] 67cal 7.64/8.47mph 10) 0.62mi - 4:38(7:27/mi) 169/172bpm [1259b/mi] 64cal 8.05/8.41mph 11) 0.62mi - 4:45(7:39/mi) 168/171bpm [1286b/mi] 66cal 7.84/8.35mph 12) 0.62mi - 4:45(7:38/mi) 169/172bpm [1291b/mi] 66cal 7.86/8.35mph 13) 0.62mi - 4:43(7:35/mi) 170/174bpm [1289b/mi] 66cal 7.91/8.29mph 14) 0.62mi - 4:42(7:34/mi) 172/177bpm [1301b/mi] 67cal 7.93/8.29mph 15) 0.62mi - 4:48(7:43/mi) 172/175bpm [1328b/mi] 68cal 7.77/7.95mph 16) 0.62mi - 4:46(7:40/mi) 173/175bpm [1326b/mi] 68cal 7.83/8.2mph 17) 0.62mi - 4:41(7:33/mi) 173/175bpm [1305b/mi] 66cal 7.95/9.06mph 18) 0.62mi - 4:57(7:58/mi) 172/178bpm [1371b/mi] 69cal 7.53/7.85mph 19) 0.62mi - 4:57(7:58/mi) 171/178bpm [1362b/mi] 68cal 7.53/8.04mph 20) 0.62mi - 5:04(8:10/mi) 170/175bpm [1388b/mi] 69cal 7.35/7.81mph 21) 0.62mi - 4:37(7:26/mi) 175/183bpm [1300b/mi] 67cal 8.08/8.56mph 22) 0.1mi - 39(6:21/mi) 180/183bpm [1144b/mi] 9cal 9.44/9.73mph Add a comment 0.5mi, 7:43 Run - Warm Up 1) 0.52mi - 7:43(14:51/mi) 126/147bpm [1871b/mi] 71cal 4.04/7.2mph Add a comment	2.7mi, 27:20 Run - Recovery Run 1) 2.74mi - 27:20(9:59/mi) 137/153bpm [1367b/mi] 294cal 84/113rpm 205/266W 6.01/7.21mph Add a comment	-

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