GCRunner

Last on at 6pm, 28th May 2024

M50

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About Me
World Champion at 5 mile steady runs (!) Show More...

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Recent Training
29th May	General	4.1mi	1:43:49
28th May	General	3.3mi	1:29:04
28th May	General	3.7mi	1:38:41
28th May	General	1.2mi	32:20
27th May	General	1.4mi	1:04:47

12 Month Benchmarks	Run
Mile	5:38
5k	18:33
5mi	30:20
10k	37:52
10mi	1:01:04
Half	1:20:11
20mi	2:07:15
Mara	2:47:13
50k	6:00:06

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Best Times
Best WAVA

Dist	Races	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	19	18:12 75.46	18:12 76.03	19:03 72.64	18:03 77.84	17:55 79.02							17:55 5:46/mi	79.02
5mi	7	30:14 73.79	30:22 74.05	30:10 75.12	30:02 76.05	29:31 78.01							29:31 5:54/mi	78.01
5.2mi	1		33:01 70.34										33:01 6:21/mi	70.34
10km	13	38:19 72.63	37:26 74.94		38:06 74.22	37:04 77.53	37:59 75.66			36:24 80.94			36:24 5:51/mi	80.94
15.5km	1				1:03:43 71.02								1:03:43 6:37/mi	71.02
10mi	3			1:02:22 74.87	1:02:13 75.05			1:02:31 76.57					1:02:13 6:13/mi	76.57
13.1mi	9	1:23:39 72.61		1:24:07 72.80	1:21:24 76.49			1:23:39 75.70		1:18:59 81.56	1:18:48 82.46	1:20:24 81.52	1:18:48 6:01/mi	82.46
17mi	1			1:57:42 68.72									1:57:42 6:55/mi	68.72
20mi	4		2:48:15 56.77	2:18:03 69.75	2:21:59 68.38		2:12:37 74.44						2:12:37 6:38/mi	74.44
26.2mi	12		3:19:59 63.68	2:59:00 71.73	2:57:06 73.10	3:23:28 64.16	2:57:34 74.14		2:55:30 76.96	2:51:33 79.42	2:48:14 80.99	2:48:10 81.72	2:48:10 6:25/mi	81.72
27.4mi	1		4:01:55 56.08										4:01:55 8:50/mi	56.08

2024		Result	WAVA	Distance
21 Apr	London Marathon PB	2:48:10	81.72	26.2mi
24 Mar	Fleet Half Marathon SB	1:20:24	81.52	13.1mi
2023		Result	WAVA	Distance
23 Apr	London Marathon SB	2:48:14	80.99	26.2mi
5 Mar	Cambridge Half Marathon PB	1:18:48	82.46	13.1mi
19 Feb	Barcelona Half Marathon	1:19:49	81.41	13.1mi
2022		Result	WAVA	Distance
2 Oct	London Marathon SB	2:51:33	79.42	26.2mi
2 May	Vitality London 10,000 PB	36:24	80.94	10km
6 Mar	Cambridge Half Marathon SB	1:18:59	81.56	13.1mi
2021		Result	WAVA	Distance
3 Oct	London Marathon SB	2:55:30	76.96	26.2mi
2020		Result	WAVA	Distance
15 Mar	Brentwood Half Marathon SB	1:23:39	75.70	13.1mi
19 Jan	Fred Hughes 10 SB	1:02:31	76.57	10mi
12 Jan	Sunday XC League Race 4		0.00	6mi
5 Jan	Herts XC Champs		0.00	12km
2019		Result	WAVA	Distance
22 Dec	Sunday XC League Race 3		0.00	5mi
6 Oct	Standalone 10k	38:44	74.81	10km
13 Jun	Midweek Road Race League Division One - race 2 Royston Runners SB	37:59	75.66	10km
23 May	Midweek Road Race League Division One - race 1 St Albans Striders	38:23	74.87	10km
28 Apr	London Marathon SB	2:57:34	74.14	26.2mi
3 Mar	Essex 20 PB	2:12:37	74.44	20mi
2018		Result	WAVA	Distance
25 Nov	Hatfield 5 PB	29:31	78.01	5mi
7 Oct	Standalone 10k SB	37:04	77.53	10km
3 Oct	Affinity Water Hatfield 5k series 3	17:59	78.73	5km
19 Sep	Affinity Water Hatfield 5k series 2	18:24	76.95	5km
5 Sep	Affinity Water Hatfield 5k series 1 PB	17:55	79.02	5km
7 Jun	Midweek road race series Div2 [Royston]	37:21	76.32	10km
22 Apr	London Marathon	3:29:07	62.43	26.2mi
11 Mar	Cambridge Boundary Run Marathon SB	3:23:28	64.16	26.2mi
2017		Result	WAVA	Distance
26 Nov	Hatfield 5 SB	30:02	76.05	5mi
19 Nov	St Neots Riverside Half Marathon SB	1:21:24	76.49	13.1mi
8 Oct	Ridgeway Run PB	1:03:43	71.02	15.5km
13 Sep	Affinity Water Hatfield 5k series 2	18:07	77.55	5km
30 Aug	Affinity Water Hatfield 5k series 1 SB	18:03	77.84	5km
29 May	Vitality London 10,000 SB	38:06	74.22	10km
23 Apr	London Marathon SB	2:57:06	73.10	26.2mi
2 Apr	Oakley 20 SB	2:21:59	68.38	20mi
25 Mar	Orion 15	1:51:34	63.93	15mi
19 Mar	Welwyn Half Marathon	1:23:35	73.88	13.1mi
12 Mar	Thaxted Trail Marathon	4:32:00	47.60	26.2mi
22 Jan	Fred Hughes 10 PB	1:02:13	75.05	10mi
2016		Result	WAVA	Distance
27 Dec	Buntingford 10 SB	1:02:22	74.87	10mi
11 Dec	Festive 5 SB	30:10	75.12	5mi
13 Nov	Sunday League XC #2 Grovelands	33:08	68.40	5mi
24 Apr	London Marathon SB	2:59:00	71.73	26.2mi
20 Mar	Gade Valley Harriers VLM Training run #3 SB	2:18:03	69.75	20mi
6 Mar	Cambridge Boundary Run Marathon	3:28:04	61.71	26.2mi
28 Feb	Gade Valley Harriers VLM Training run #2 PB	1:57:42	68.72	17mi
20 Feb	Oxford parkrun SB	19:03	72.64	5km
7 Feb	Watford Half Marathon SB	1:24:07	72.80	13.1mi
2015		Result	WAVA	Distance
29 Nov	Hatfield 5 SB	30:22	74.05	5mi
4 Oct	Standalone 10K SB	37:26	74.94	10km
30 Sep	Hatfield 5k Series Race 3 SB	18:12	76.03	5km
19 Sep	Panshanger parkrun	18:51	73.41	5km
16 Sep	Hatfield 5k Series Race 2	18:57	73.02	5km
13 Sep	Dunstable Downs Marathon Challenge PB	4:01:55	56.08	27.4mi
2 Sep	Hatfield 5k Series Race 1	18:20	75.48	5km
16 Jul	Midweek Road Race League - Mob Match	38:19	73.21	10km
2 Jul	Midweek road race series Div1 [Trent Park] PB	33:01	70.34	5.2mi
27 Jun	Southsea parkrun	18:53	72.73	5km
18 Jun	Midweek road race series Div1 [Royston]	39:35	70.31	10km
4 Jun	Midweek road race series Div1 [St Albans]	38:26	72.41	10km
13 May	Mid-week Road Race Series Div 1 [Stevenage]	39:20	70.76	10km
26 Apr	London Marathon SB	3:19:59	63.68	26.2mi
29 Mar	Oakley 20 SB	2:48:15	56.77	20mi
17 Jan	Panshanger parkrun	19:23	70.86	5km
10 Jan	Panshanger parkrun #16	20:18	67.66	5km
2014		Result	WAVA	Distance
27 Dec	Panshanger parkrun	20:03	68.50	5km
14 Dec	Festive 5 SB	30:14	73.79	5mi
7 Dec	Cross Country League Watford	40:15	67.86	6.1mi
6 Dec	Panshanger parkrun	19:25	70.74	5km
29 Nov	Panshanger parkrun	20:08	68.22	5km
23 Nov	Cross Country League Grovelands	34:45	64.20	5mi
15 Nov	Oak Hill parkrun	19:07	71.85	5km
8 Nov	Panshanger parkrun	19:38	69.96	5km
2 Nov	Stevenage Half Marathon SB	1:23:39	72.61	13.1mi
1 Nov	Panshanger parkrun		0.00	5km
22 Oct	Hatfield 5k Series Race 3 SB	18:12	75.46	5km
5 Oct	Standalone 10K SB	38:19	72.63	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	0	0	0	0	26	0	0	0	0	0	0	0	26
2024	237	237	253	189	63	0	0	0	0	0	0	0	977
2023	251	221	293	220	213	228	228	222	210	238	217	266	2807
2022	0	0	0	0	0	0	0.9	0	0	0	0	0	0.9
2022	234	205	210	223	205	207	233	278	206	195	219	218	2634
2021	171	179	196	189	201	202	208	236	217	177	200	217	2395
2020	185	216	202	171	209	183	188	105	197	188	185	180	2208
2019	0	0	0	0	1.1	0	0	0	0	0	0	0	1.1
2019	200	190	236	186	141	169	174	186	160	158	184	160	2144
2018	203	191	228	180	183	173	225	197	193	159	166	174	2271
2017	0	0	0	0	0	0	0	0.7	0	0.5	0	0	1.2
2017	188	197	214	205	201	200	219	192	200	174	159	198	2348
2016	0	0	0	0	0.3	0	0.9	0.8	0.6	0	0	0	2.6
2016	201	181	216	163	129	98	157	169	178	154	173	179	1999
2015	0.4	0	0	0.6	1.3	1	1	0.3	1.4	2.4	1	0	9.4
2015	161	11	161	204	188	173	195	180	181	162	157	157	1931
2014	0	0	0	0	0	0	0	0	0	0	0.3	0.8	1.1
2014	0	0	0	0	0	0	0	0	0	6	110	194	310

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	Wed 8th May May 8	Thu 9th May May 9
1.3mi, 11:59 Run - General 1) 1mi - 9:20(9:20/mi) 119/132bpm [1110b/mi] 110cal 2) 0.31mi - 2:40(8:31/mi) 119/126bpm [1014b/mi] 31cal Add a comment 1.9mi, 17:11 Run - General 1) 1mi - 9:11(9:11/mi) 133/147bpm [1222b/mi] 113cal 2) 0.9mi - 8:00(8:53/mi) 141/156bpm [1254b/mi] 106cal Add a comment	5.5mi, 1:16:57 Run - General 1) 1mi - 11:47(11:47/mi) 125/147bpm [1474b/mi] 130cal 2) 1mi - 15:35(15:35/mi) 124/140bpm [1933b/mi] 151cal 3) 1mi - 15:28(15:28/mi) 125/146bpm [1932b/mi] 133cal 4) 1mi - 15:21(15:21/mi) 124/147bpm [1903b/mi] 128cal 5) 1mi - 13:56(13:56/mi) 124/139bpm [1728b/mi] 113cal 6) 0.52mi - 4:49(9:20/mi) 129/142bpm [1203b/mi] 57cal Add a comment 6.2mi, 54:43 Run - General 1) 1mi - 9:23(9:23/mi) 113/123bpm [1061b/mi] 98cal 2) 1mi - 9:31(9:31/mi) 109/128bpm [1038b/mi] 96cal 3) 1mi - 9:11(9:11/mi) 128/152bpm [1176b/mi] 116cal 4) 1mi - 7:50(7:50/mi) 135/148bpm [1057b/mi] 105cal 5) 1mi - 7:57(7:57/mi) 133/153bpm [1056b/mi] 103cal 6) 1mi - 9:12(9:12/mi) 126/133bpm [1160b/mi] 105cal 7) 0.2mi - 1:38(8:22/mi) 124/131bpm [1038b/mi] 18cal Add a comment	8.7mi, 1:11:30 Run - General 1) 1mi - 8:44(8:44/mi) 123/135bpm [1074b/mi] 108cal 2) 1mi - 8:10(8:10/mi) 130/146bpm [1061b/mi] 101cal 3) 1mi - 8:03(8:03/mi) 129/133bpm [1038b/mi] 101cal 4) 1mi - 7:58(7:58/mi) 130/136bpm [1036b/mi] 99cal 5) 1mi - 8:14(8:14/mi) 127/143bpm [1045b/mi] 95cal 6) 1mi - 8:00(8:00/mi) 133/137bpm [1064b/mi] 103cal 7) 1mi - 8:21(8:21/mi) 137/143bpm [1143b/mi] 110cal 8) 1mi - 8:16(8:16/mi) 128/135bpm [1058b/mi] 95cal 9) 0.7mi - 5:45(8:10/mi) 129/136bpm [1055b/mi] 76cal Add a comment	-	8.4mi, 1:09:15 Run - General 1) 1mi - 8:33(8:33/mi) 126/136bpm [1077b/mi] 105cal 2) 1mi - 8:12(8:12/mi) 123/142bpm [1008b/mi] 103cal 3) 1mi - 8:12(8:12/mi) 128/140bpm [1050b/mi] 104cal 4) 1mi - 8:15(8:15/mi) 130/140bpm [1072b/mi] 102cal 5) 1mi - 8:00(8:00/mi) 139/161bpm [1112b/mi] 106cal 6) 1mi - 8:19(8:19/mi) 137/143bpm [1140b/mi] 109cal 7) 1mi - 8:33(8:33/mi) 140/146bpm [1198b/mi] 112cal 8) 1mi - 7:55(7:55/mi) 135/145bpm [1070b/mi] 97cal 9) 0.42mi - 3:16(7:44/mi) 132/142bpm [1021b/mi] 42cal Add a comment	-	-
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	Wed 15th May May 15	Thu 16th May May 16
-	3.1mi, 47:09 Walk - General 1) 1mi - 15:39(15:39/mi) 82/91bpm [1283b/mi] 102cal 59/63rpm 2) 1mi - 14:51(14:51/mi) 84/90bpm [1247b/mi] 91cal 60/64rpm 3) 1mi - 14:41(14:41/mi) 86/93bpm [1263b/mi] 101cal 60/63rpm 4) 0.13mi - 1:58(14:39/mi) 88/93bpm [1289b/mi] 14cal 60/63rpm Add a comment	-	2.7mi, 1:01:24 Walk - General 1) 1mi - 19:51(19:51/mi) 71/79bpm [1409b/mi] 91cal 51/61rpm 2) 1mi - 25:16(25:16/mi) 72/90bpm [1820b/mi] 102cal 39/91rpm 3) 0.72mi - 16:17(22:36/mi) 73/83bpm [1650b/mi] 69cal 44/59rpm Add a comment	1.6mi, 46:24 Walk - General 1) 1mi - 32:19(32:19/mi) 67/88bpm [2165b/mi] 126cal 29/78rpm 2) 0.58mi - 14:05(24:29/mi) 63/75bpm [1543b/mi] 53cal 43/56rpm Add a comment	3mi, 1:02:39 Walk - General 1) 1mi - 20:34(20:34/mi) 80/98bpm [1646b/mi] 112cal 47/82rpm 2) 1mi - 19:17(19:17/mi) 83/97bpm [1600b/mi] 94cal 54/96rpm 3) 1mi - 22:02(22:02/mi) 79/92bpm [1741b/mi] 102cal 46/99rpm 4) 0.04mi - 46(20:25/mi) 69/73bpm [1408b/mi] 3cal 54/56rpm Add a comment	2.5mi, 58:54 Walk - General 1) 1mi - 21:00(21:00/mi) 73/82bpm [1533b/mi] 99cal 48/58rpm 2) 1mi - 19:40(19:40/mi) 74/84bpm [1455b/mi] 89cal 52/60rpm 3) 0.46mi - 18:14(40:02/mi) 78/92bpm [3123b/mi] 70cal 23/63rpm Add a comment
Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23
-	0.5mi, 12:23 Walk - General 1) 0.54mi - 12:23(23:06/mi) 82/103bpm [1894b/mi] 57cal 49/74rpm Add a comment 0.9mi, 30:54 Walk - General 1) 0.92mi - 30:54(33:37/mi) 75/88bpm [2521b/mi] 119cal 29/79rpm Add a comment 1.2mi, 22:32 Walk - General 1) 1mi - 18:40(18:40/mi) 72/83bpm [1345b/mi] 87cal 55/77rpm 2) 0.21mi - 3:52(18:11/mi) 70/77bpm [1273b/mi] 18cal 54/60rpm Add a comment 3.2mi, 51:30 Walk - General 1) 1mi - 16:12(16:12/mi) 76/90bpm [1231b/mi] 99cal 59/63rpm 2) 1mi - 16:06(16:06/mi) 85/92bpm [1368b/mi] 100cal 59/63rpm 3) 1mi - 16:41(16:41/mi) 85/91bpm [1418b/mi] 98cal 58/61rpm 4) 0.16mi - 2:32(15:45/mi) 88/93bpm [1386b/mi] 15cal 59/63rpm Add a comment	3mi, 1:04:24 Walk - General 1) 1mi - 21:09(21:09/mi) 80/91bpm [1692b/mi] 102cal 49/59rpm 2) 1mi - 21:15(21:15/mi) 83/103bpm [1763b/mi] 97cal 47/59rpm 3) 1mi - 21:55(21:55/mi) 80/96bpm [1754b/mi] 93cal 48/59rpm 4) 0mi - 5(32:49/mi) 80/80bpm [2625b/mi] 50/53rpm Add a comment	3.4mi, 57:47 Walk - General 1) 1mi - 17:36(17:36/mi) 81/89bpm [1425b/mi] 93cal 56/60rpm 2) 1mi - 17:03(17:03/mi) 80/88bpm [1364b/mi] 89cal 56/62rpm 3) 1mi - 17:07(17:07/mi) 76/88bpm [1301b/mi] 90cal 56/61rpm 4) 0.36mi - 6:01(16:56/mi) 75/85bpm [1270b/mi] 30cal 56/60rpm Add a comment	-	1mi, 17:22 Walk - General 1) 0.95mi - 17:22(18:15/mi) 86/103bpm [1570b/mi] 89cal 52/63rpm Add a comment 0.4mi, 8:31 Walk - General 1) 0.38mi - 8:31(22:35/mi) 85/92bpm [1919b/mi] 41cal 45/60rpm Add a comment	2.1mi, 32:14 Run - General 1) 1mi - 20:38(20:38/mi) 77/90bpm [1589b/mi] 96cal 51/64rpm 2) 1mi - 11:28(11:28/mi) 72/85bpm [825b/mi] 46cal 40/69rpm 3) 0.08mi - 8(1:49/mi) 59/61bpm [107b/mi] Add a comment
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	Wed 29th May May 29	Thu 30th May May 30
-	3.4mi, 51:48 Run - General 1) 1mi - 13:03(13:03/mi) 107/128bpm [1396b/mi] 108cal 2) 1mi - 15:09(15:09/mi) 105/131bpm [1590b/mi] 103cal 3) 1mi - 16:55(16:55/mi) 101/119bpm [1708b/mi] 100cal 4) 0.41mi - 6:42(16:13/mi) 98/129bpm [1589b/mi] 39cal Add a comment	4.4mi, 2:30:25 Run - General 1) 1mi - 33:50(33:50/mi) 79/102bpm [2673b/mi] 147cal 2) 1mi - 32:46(32:46/mi) 93/129bpm [3047b/mi] 172cal 3) 1mi - 37:52(37:52/mi) 107/131bpm [4052b/mi] 251cal 4) 1mi - 28:16(28:16/mi) 88/104bpm [2487b/mi] 94cal 5) 0.44mi - 17:41(40:10/mi) 92/106bpm [3695b/mi] 79cal Add a comment 3.2mi, 1:12:37 Run - General 1) 1mi - 20:46(20:46/mi) 79/92bpm [1641b/mi] 101cal 2) 1mi - 23:14(23:14/mi) 77/89bpm [1788b/mi] 105cal 3) 1mi - 24:37(24:37/mi) 91/121bpm [2240b/mi] 136cal 4) 0.19mi - 4:00(21:17/mi) 89/98bpm [1894b/mi] 20cal Add a comment	1.4mi, 1:04:47 Run - General 1) 1mi - 45:40(45:40/mi) 74/91bpm [3380b/mi] 171cal 2) 0.42mi - 19:07(45:46/mi) 64/79bpm [2929b/mi] 57cal Add a comment 3.7mi, 1:29:32 Run - General 1) 1mi - 20:16(20:16/mi) 85/99bpm [1723b/mi] 115cal 2) 1mi - 26:06(26:06/mi) 79/97bpm [2062b/mi] 112cal 3) 1mi - 26:35(26:35/mi) 87/104bpm [2313b/mi] 145cal 4) 0.65mi - 16:35(25:20/mi) 90/100bpm [2280b/mi] 71cal Add a comment	3.3mi, 1:29:04 Run - General 1) 1mi - 27:42(27:42/mi) 102/129bpm [2825b/mi] 205cal 2) 1mi - 34:09(34:09/mi) 94/117bpm [3210b/mi] 164cal 3) 1mi - 20:37(20:37/mi) 90/119bpm [1855b/mi] 90cal 4) 0.34mi - 6:37(19:27/mi) 99/118bpm [1925b/mi] 36cal Add a comment 3.7mi, 1:38:41 Run - General 1) 1mi - 21:33(21:33/mi) 78/90bpm [1680b/mi] 101cal 2) 1mi - 30:08(30:08/mi) 85/107bpm [2561b/mi] 141cal 3) 1mi - 30:24(30:24/mi) 85/111bpm [2584b/mi] 123cal 4) 0.74mi - 16:37(22:29/mi) 86/101bpm [1933b/mi] 77cal Add a comment 1.2mi, 32:20 Run - General 1) 1mi - 25:10(25:10/mi) 75/92bpm [1887b/mi] 113cal 2) 0.2mi - 7:10(35:12/mi) 80/99bpm [2816b/mi] 35cal Add a comment	4.1mi, 1:43:49 Run - General 1) 1mi - 21:27(21:27/mi) 80/102bpm [1717b/mi] 112cal 2) 1mi - 29:19(29:19/mi) 91/115bpm [2668b/mi] 148cal 3) 1mi - 29:30(29:30/mi) 87/112bpm [2567b/mi] 118cal 4) 1mi - 21:30(21:30/mi) 78/120bpm [1677b/mi] 103cal 5) 0.09mi - 2:02(22:14/mi) 81/89bpm [1801b/mi] 8cal Add a comment	-

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