WilliamCuffay

About Me
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Recent Blogs
Along the Towpaths	Aug 2014
Add a title here	Aug 2013
Learning about traing with Diabetes	Aug 2010
Rejoining the gym	Aug 2010
First Race	Aug 2010

My parkrun
No parkrun selected

Recent Training
26th Jan	General	4.1mi	44:37
23rd Jan	General	3.2mi	33:31
19th Jan	General	4.4mi	46:39
18th Jan	General	3.1mi	34:04
17th Jan	General	3.4mi	35:53

12 Month Benchmarks	Run
Mile	8:35
5k	26:59
5mi	44:12
10k	55:36

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Best Times
Best WAVA

Dist	Races	2010	2013	2014	2015	2017	PB	WB
5km	1	27:56 48.09					27:56 8:59/mi	48.09
10km	5		51:35 53.53	52:50 52.68	52:44 53.20	53:53 52.90	51:35 8:18/mi	53.53
10mi	1			1:26:53 52.88			1:26:53 8:41/mi	52.88
13.1mi	1		1:52:51 53.82				1:52:51 8:37/mi	53.82
26.2mi	3			4:31:24 46.92	5:26:17 39.35		4:31:24 10:22/mi	46.92

2022		Result	WAVA	Distance
20 Mar	Brentwood Half Marathon			13.1mi
2021		Result	WAVA	Distance
12 Sep	Havering 10k			10km
2017		Result	WAVA	Distance
20 May	Battle of the Boroughs 10k Run SB	53:53	52.90	10km
2016		Result	WAVA	Distance
20 Mar	Brentwood Half Marathon			13.1mi
2015		Result	WAVA	Distance
10 May	Halstead & Essex Marathon SB	5:26:17	39.35	26.2mi
12 Apr	Putney & Fulham Half Marathon			13.1mi
3 Jan	10k Race Series Queen Elizabeth Olympic Park SB	52:44	53.20	10km
2014		Result	WAVA	Distance
19 Oct	Chelmsford Parks Marathon	5:28:40	39.07	26.2mi
25 May	Edinburgh Marathon PB	4:31:24	46.92	26.2mi
17 May	Battle of the Boroughs 10k Run SB	52:50	52.68	10km
1 Mar	Self-Transcendence 10 Mile Race PB	1:26:53	52.88	10mi
2013		Result	WAVA	Distance
10 Aug	Hadleigh Castle 10k	1:03:13	44.02	10km
9 Jun	Southend Half Marathon PB	1:52:51	53.82	13.1mi
18 May	Battle of the Boroughs 10k Run PB	51:35	53.53	10km
7 Apr	The Regent's Park Summer 10k Race Series			10km
2010		Result	WAVA	Distance
8 Aug	Little Havens Basildon 5k Run PB	27:56	48.09	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	49	0	0	0	0	0	0	0	0	0	0	0	49
2024	17	10	11	22	7	13	1	1	0	0	1	2	84
2024	75	69	65	74	51	21	47	30	34	39	29	18	551
2023	10	17	17	14	3	16	16	18	10	0	1	11	133
2023	49	80	58	50	67	82	81	87	21	0	9	30	615
2022	0	0	0	0	0	3	0	1	0	5	0	0	9
2022	23	8	37	35	59	109	88	91	30	70	35	27	612
2021	0	0	2	0	0	0	3	21	0	0	1	3	29
2021	44	80	74	68	56	27	52	90	14	35	48	33	622
2020	0	0	0	0	1	0	0	0	0	0	0	0	1
2020	29	52	37	92	116	48	53	33	77	38	39	40	654
2019	0	0	0	0	6	1	5	19	0	0	0	0	30
2019	42	58	53	42	103	109	134	104	17	42	8	27	738
2018	0	1	0	0	1	4	0	0	2	0	0	0	8
2018	62	54	65	13	88	115	59	69	65	39	100	53	782
2017	0	0	0	0	6	6	16	4	0	3	4	0	38
2017	72	94	100	78	79	100	108	75	84	78	100	32	1000
2016	107	62	103	102	102	114	61	68	29	66	49	88	951
2015	42	105	68	102	55	95	75	51	105	44	72	59	872
2014	97	120	131	133	101	125	101	111	140	69	60	64	1252
2013	0	0	0	0	0	2	2	5	0	0	0	0	9
2013	34	56	35	65	121	70	86	96	107	48	42	42	801
2013	3	0	0	0	7	0	0	0	0	0	0	0	10
2012	0	0	0	0	0	0	0	0	0	0	4	0	4
2012	42	28	2	0	7	18	32	3	5	32	42	0	212
2012	0	0	0	0	0	23	0	0	3	4	0	0	31
2011	29	0	14	22	45	59	9	37	38	14	15	30	314
2011	0	0	0	0	0	16	7	0	0	0	0	0	23
2010	0	6	43	8	26	8	0	27	62	0	0	13	192

Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8
-	3.7mi, 39:52 Run - General 1) 1mi - 10:56(10:56/mi) 142/155bpm [1553b/mi] 105cal 230/308W 2) 1mi - 10:49(10:49/mi) 149/156bpm [1612b/mi] 107cal 223/283W 3) 1mi - 10:54(10:54/mi) 149/159bpm [1624b/mi] 106cal 218/261W 4) 0.65mi - 7:12(11:09/mi) 151/156bpm [1684b/mi] 69cal 206/232W Add a comment	3.2mi, 34:11 Run - General 1) 1mi - 10:54(10:54/mi) 125/135bpm [1362b/mi] 95cal 220/263W 2) 1mi - 10:38(10:38/mi) 130/139bpm [1383b/mi] 95cal 221/262W 3) 1mi - 10:43(10:43/mi) 134/139bpm [1436b/mi] 97cal 219/259W 4) 0.16mi - 1:56(11:44/mi) 126/141bpm [1479b/mi] 15cal 191/299W Add a comment	3.8mi, 40:02 Run - General 1) 1mi - 10:29(10:29/mi) 137/157bpm [1436b/mi] 101cal 224/313W 2) 1mi - 10:26(10:26/mi) 151/162bpm [1575b/mi] 106cal 231/313W 3) 1mi - 10:29(10:29/mi) 147/162bpm [1540b/mi] 104cal 219/291W 4) 0.83mi - 8:36(10:23/mi) 156/166bpm [1620b/mi] 87cal 208/268W 5) 0mi - 2(48:30/mi) 151/151bpm [7323b/mi] 178/184W Add a comment	-	-	-
Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15
4.3mi, 45:03 Run - General 1) 1mi - 10:28(10:28/mi) 129/140bpm [1350b/mi] 96cal 225/518W 2) 1mi - 10:20(10:20/mi) 152/162bpm [1572b/mi] 107cal 224/283W 3) 1mi - 10:21(10:21/mi) 152/160bpm [1573b/mi] 106cal 231/280W 4) 1mi - 10:27(10:27/mi) 151/160bpm [1577b/mi] 103cal 222/264W 5) 0.32mi - 3:24(10:45/mi) 150/153bpm [1612b/mi] 34cal 215/270W 6) 0mi - 3(16:47/mi) 152/152bpm [2550b/mi] Add a comment	0.2mi, 1:55 Run - General 1) 0.16mi - 1:55(11:47/mi) 130/142bpm [1531b/mi] 17cal 177/257W Add a comment 2.9mi, 30:06 Run - General 1) 1mi - 10:17(10:17/mi) 143/154bpm [1471b/mi] 102cal 206/302W 2) 1mi - 10:14(10:14/mi) 155/161bpm [1587b/mi] 107cal 220/280W 3) 0.92mi - 9:28(10:19/mi) 151/162bpm [1558b/mi] 95cal 221/276W 4) 0.01mi - 6(9:07/mi) 142/142bpm [1294b/mi] 1cal 217/218W Add a comment	-	6.1mi, 1:05:09 Run - General 1) 1mi - 11:24(11:24/mi) 142/155bpm [1619b/mi] 109cal 213/288W 2) 1mi - 10:30(10:30/mi) 148/161bpm [1554b/mi] 104cal 235/310W 3) 1mi - 10:29(10:29/mi) 152/159bpm [1595b/mi] 105cal 233/317W 4) 1mi - 10:42(10:42/mi) 155/163bpm [1659b/mi] 110cal 234/296W 5) 1mi - 10:41(10:41/mi) 151/159bpm [1614b/mi] 104cal 220/284W 6) 1mi - 10:37(10:37/mi) 150/157bpm [1592b/mi] 102cal 217/299W 7) 0.06mi - 45(12:13/mi) 150/152bpm [1831b/mi] 7cal 210/222W Add a comment	-	2.5mi, 30:16 Run - General 1) 1mi - 11:53(11:53/mi) 124/141bpm [1473b/mi] 98cal 198/252W 2) 1mi - 12:06(12:06/mi) 134/140bpm [1622b/mi] 101cal 194/248W 3) 0.5mi - 6:17(12:35/mi) 133/142bpm [1673b/mi] 50cal 183/229W Add a comment	4.3mi, 46:29 Run - General 1) 1mi - 11:08(11:08/mi) 129/148bpm [1437b/mi] 100cal 222/415W 2) 1mi - 10:46(10:46/mi) 149/158bpm [1605b/mi] 108cal 233/308W 3) 1mi - 10:45(10:45/mi) 155/160bpm [1666b/mi] 111cal 226/271W 4) 1mi - 10:39(10:39/mi) 155/160bpm [1652b/mi] 110cal 222/288W 5) 0.27mi - 3:10(11:38/mi) 152/160bpm [1768b/mi] 30cal 204/225W Add a comment
Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22
-	3.4mi, 35:53 Run - General 1) 1mi - 10:40(10:40/mi) 136/153bpm [1451b/mi] 101cal 221/252W 2) 1mi - 10:28(10:28/mi) 147/153bpm [1538b/mi] 105cal 224/256W 3) 1mi - 10:26(10:26/mi) 150/158bpm [1564b/mi] 106cal 225/268W 4) 0.39mi - 4:19(11:03/mi) 144/153bpm [1592b/mi] 40cal 213/323W Add a comment	3.1mi, 34:04 Run - General 1) 1mi - 11:07(11:07/mi) 142/149bpm [1580b/mi] 108cal 223/280W 2) 1mi - 10:45(10:45/mi) 149/155bpm [1602b/mi] 108cal 225/264W 3) 1mi - 10:44(10:44/mi) 148/157bpm [1590b/mi] 104cal 215/251W 4) 0.11mi - 1:27(12:47/mi) 146/149bpm [1868b/mi] 13cal 192/236W Add a comment	4.4mi, 46:39 Run - General 1) 1mi - 10:59(10:59/mi) 131/144bpm [1439b/mi] 101cal 212/307W 2) 1mi - 10:34(10:34/mi) 146/152bpm [1542b/mi] 107cal 224/269W 3) 1mi - 10:28(10:28/mi) 151/157bpm [1580b/mi] 107cal 219/269W 4) 1mi - 10:26(10:26/mi) 153/159bpm [1597b/mi] 105cal 218/306W 5) 0.38mi - 4:12(10:56/mi) 151/158bpm [1652b/mi] 42cal 210/250W Add a comment	-	-	-
Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29
3.2mi, 33:31 Run - General 1) 1mi - 10:39(10:39/mi) 127/155bpm [1352b/mi] 99cal 221/301W 2) 1mi - 10:26(10:26/mi) 148/158bpm [1544b/mi] 105cal 227/271W 3) 1mi - 10:26(10:26/mi) 152/159bpm [1585b/mi] 109cal 229/275W 4) 0.19mi - 2:00(10:30/mi) 157/159bpm [1649b/mi] 21cal 221/232W Add a comment	-	-	4.1mi, 44:37 Run - General 1) 1mi - 11:00(11:00/mi) 134/148bpm [1474b/mi] 104cal 224/316W 2) 1mi - 10:48(10:48/mi) 148/158bpm [1598b/mi] 110cal 236/341W 3) 1mi - 10:34(10:34/mi) 146/157bpm [1544b/mi] 106cal 227/292W 4) 1mi - 10:34(10:34/mi) 137/142bpm [1448b/mi] 96cal 229/303W 5) 0.14mi - 1:41(11:48/mi) 138/140bpm [1629b/mi] 14cal 202/221W Add a comment	-	-	-

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