iainsw

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Recent Blogs
Run for Rotary Winter Trio	Oct 2017
Start of Twelvehalves Blog	Jul 2012
Comfortable 10 miles!	Jan 2010
Snow and Injury!	Jan 2010
London Calling !	Jan 2010

My parkrun
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Recent Training
13th Nov	Pilates	0mi	1:46:29
13th Nov	Elliptical	0mi	42:19
12th Nov	Elliptical	0mi	42:28
10th Nov	General	11.3mi	2:26:41
9th Nov	General	1.3mi	37:24

12 Month Benchmarks	Run	Bike
Mile	10:10	2:36
5k	34:11	10:12
5mi	59:38	30:16
10k	1:14:08	55:59
10mi	2:04:54	0
Half	2:50:44	0
20mi	4:41:39	0

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Best Times
Best WAVA

Dist	Races	2012	2016	2018	2019	PB	WB
10km	2		1:03:25 50.70	1:07:54 48.23		1:03:25 10:12/mi	50.70
13.1mi	4	2:32:00 44.70			2:39:00 45.64	2:32:00 11:36/mi	45.64
26.2mi	2				5:21:31 47.32	5:21:31 12:16/mi	47.32

2019		Result	WAVA	Distance
6 Oct	Baxters Loch Ness Marathon			26.2mi
24 Aug	Islandsbanki Reykjavik Marathon PB	5:21:31	47.32	26.2mi
11 Aug	Rock 'n' Roll Dublin Half Marathon SB	2:39:00	45.64	13.1mi
14 Apr	Brighton Marathon	5:42:00	44.49	26.2mi
17 Feb	Run for Rotary Winter Trio			10km
2018		Result	WAVA	Distance
25 Nov	Run for Rotary Winter Trio			10km
20 May	Rock ‘n' Roll Liverpool Marathon			26.2mi
18 Feb	Run for Rotary Winter Trio SB	1:07:54	48.23	10km
2017		Result	WAVA	Distance
19 Nov	Run for Rotary Winter Trio			10km
8 Oct	Bournemouth Marathon			26.2mi
1 Oct	Run for Rotary Winter Trio			10km
19 Feb	Valentine 10k			10km
2016		Result	WAVA	Distance
25 Sep	Run for Rotary PB	1:03:25	50.70	10km
24 Apr	London Marathon			26.2mi
13 Mar	Silverstone Half Marathon			13.1mi
2014		Result	WAVA	Distance
28 Sep	Run for Rotary 10K			10km
2013		Result	WAVA	Distance
15 Sep	Run for Rotary10k Fun-Run			10km
2012		Result	WAVA	Distance
21 Oct	Race for Rotary 10K Run			10km
14 Oct	Henley Half Marathon			13.1mi
16 Sep	Great North Run Half Marathon			13.1mi
19 Aug	Burnham Beeches Half Marathon	2:42:00	41.94	13.1mi
8 Jul	NSPCC Milton Keynes Half Marathon PB	2:32:00	44.70	13.1mi
29 Apr	Shakespeare Half Marathon	2:38:31	42.86	13.1mi

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	46	72	58	34	6	23	44	72	46	42	7	0	451
2024	59	66	43	75	3	0	0	69	3	49	27	0	394
2024	0	0	8	0	0	0	0	0	0	0	0	0	8
2023	32	47	48	45	75	57	61	31	34	52	41	57	579
2023	5	3	29	75	103	59	48	35	24	24	30	41	475
2023	13	0	0	0	0	3	0	0	0	0	0	0	15
2022	56	33	56	26	72	35	26	69	56	46	32	35	542
2022	0	0	0	0	0	0.4	0.5	0	0	0	0	0	0.9
2022	101	124	114	122	75	60	23	67	72	81	56	28	923
2022	0	0	0	0	8	0	0	0	0	0	0	0	8
2021	66	28	99	46	47	33	55	51	34	49	35	62	606
2021	78	89	99	72	102	59	75	53	88	88	88	63	953
2021	0	0	0	0	0	0	0	0	0	5	0	3	8
2020	51	31	61	126	164	136	42	54	30	34	33	47	809
2020	1.5	2.3	0	0	0	0	0	0	0	0	0	0	3.9
2020	68	32	5	20	51	43	74	122	87	123	111	83	819
2020	0	0	0	0	0	0	4	0	12	0	0	0	16
2019	16	21	23	33	66	59	68	47	42	27	34	68	503
2019	3.1	4.8	2.3	2.3	5.3	5	1.5	2.3	3.9	4.4	3.8	4.9	43.7
2019	54	64	93	75	79	74	49	89	68	64	79	97	883
2019	0	4	0	0	0	0	0	51	0	0	0	0	55
2018	2	13	73	45	0	1	19	17	11	10	1	21	214
2018	7.1	3.1	5.2	3.9	4.3	4.7	4.1	5.9	4.9	7.1	5.8	2.5	58.6
2018	85	57	46	69	84	97	75	56	97	62	75	41	843
2018	0	0	0	0	0	5	25	68	0	0	5	0	104
2017	0	0	0	0	0	0	0	69	8	0	0	1	77
2017	5.8	4.9	6.1	0.8	2	5.1	3	3.4	4.6	1.6	1.9	3.4	42.7
2017	60	81	104	82	117	66	60	38	70	46	25	40	789
2017	0	0	0	0	0	37	0	15	0	0	0	0	52
2016	0	0	0	0	0	0	0	0	0	0	2.1	4.8	6.9
2016	0	65	106	85	75	29	0	0	0	0	14	97	471
2012	0	0	0	0	43	7	0	0	21	0	0	0	70
2010	38	0	0	0	0	0	0	0	0	0	0	0	38
2009	65	0	0	0	0	0	0	0	0	0	0	10	75

Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8
8mi, 1:36:47 Run - General 1) 1mi - 12:31(12:31/mi) 121/138bpm [1514b/mi] 60cal 23/30W 2) 1mi - 11:45(11:45/mi) 129/140bpm [1515b/mi] 61cal 26/34W 3) 1mi - 11:38(11:38/mi) 129/139bpm [1501b/mi] 60cal 26/36W 4) 1mi - 11:47(11:47/mi) 131/141bpm [1543b/mi] 59cal 24/32W 5) 1mi - 12:48(12:48/mi) 136/152bpm [1742b/mi] 64cal 23/39W 6) 1mi - 11:47(11:47/mi) 138/147bpm [1627b/mi] 62cal 25/36W 7) 1mi - 11:57(11:57/mi) 144/155bpm [1720b/mi] 65cal 25/37W 8) 1mi - 12:05(12:05/mi) 143/152bpm [1729b/mi] 63cal 23/33W 9) 0.04mi - 29(10:44/mi) 140/145bpm [1504b/mi] 3cal 27/29W Add a comment	-	0.5mi, 6:54 Run - General 1) 0.48mi - 6:54(14:22/mi) 112/123bpm [1609b/mi] 29cal 19/29W Add a comment 3mi, 38:05 Run - General 1) 1mi - 12:31(12:31/mi) 123/151bpm [1540b/mi] 61cal 23/35W 2) 1mi - 12:16(12:16/mi) 138/147bpm [1694b/mi] 66cal 24/35W 3) 1mi - 13:01(13:01/mi) 125/142bpm [1627b/mi] 58cal 20/33W 4) 0.02mi - 16(12:13/mi) 129/129bpm [1577b/mi] 1cal 24/27W Add a comment	0mi, 48:34 Cross - Elliptical 1) 0mi - 48:06(0/mi) 99/127bpm [INFb/mi] 93cal 19/71rpm 2) 0mi - 14(0/mi) 99/127bpm [INFb/mi] 3) 0mi - 1(0/mi) 99/127bpm [INFb/mi] 4) 0mi - 13(0/mi) 99/127bpm [INFb/mi] Add a comment	1mi, 25:31 Walk - General 1) 1mi - 25:25(25:25/mi) 95/110bpm [2415b/mi] 67cal 40/62rpm 2) 0mi - 5(4:04:40/mi) 79/79bpm [19329b/mi] Add a comment 0mi, 57:00 Cross - Pilates Add a comment 1mi, 20:20 Walk - General 1) 0.95mi - 20:20(21:24/mi) 95/109bpm [2033b/mi] 55cal 50/59rpm Add a comment 4.1mi, 50:28 Run - General 1) 1mi - 13:22(13:22/mi) 119/138bpm [1591b/mi] 61cal 20/34W 2) 1mi - 12:13(12:13/mi) 137/148bpm [1673b/mi] 66cal 24/33W 3) 1mi - 11:47(11:47/mi) 136/143bpm [1604b/mi] 62cal 23/34W 4) 1mi - 12:36(12:36/mi) 135/141bpm [1700b/mi] 63cal 23/33W 5) 0.05mi - 30(10:50/mi) 139/142bpm [1505b/mi] 3cal 29/31W Add a comment	2mi, 51:34 Walk - General 1) 1mi - 23:33(23:33/mi) 79/92bpm [1860b/mi] 54cal 44/59rpm 2) 1mi - 27:57(27:57/mi) 82/91bpm [2292b/mi] 58cal 37/68rpm 3) 0mi - 3(1:45:16/mi) 73/74bpm [7685b/mi] Add a comment	1.3mi, 34:12 Walk - General 1) 1mi - 22:55(22:55/mi) 89/105bpm [2039b/mi] 54cal 45/103rpm 2) 0.34mi - 11:17(33:28/mi) 83/93bpm [2777b/mi] 22cal 30/60rpm Add a comment
Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15
1.3mi, 37:24 Walk - General 1) 1mi - 25:28(25:28/mi) 78/97bpm [1986b/mi] 53cal 42/77rpm 2) 0.31mi - 11:57(38:39/mi) 82/91bpm [3169b/mi] 24cal 25/51rpm Add a comment	11.3mi, 2:26:41 Run - General 1) 1mi - 12:31(12:31/mi) 127/142bpm [1590b/mi] 63cal 22/32W 2) 1mi - 12:13(12:13/mi) 126/140bpm [1540b/mi] 59cal 24/89W 3) 1mi - 11:56(11:56/mi) 132/140bpm [1575b/mi] 62cal 24/33W 4) 1mi - 12:25(12:25/mi) 139/154bpm [1725b/mi] 66cal 24/35W 5) 1mi - 12:31(12:31/mi) 140/147bpm [1752b/mi] 65cal 23/37W 6) 1mi - 12:05(12:05/mi) 142/151bpm [1716b/mi] 64cal 24/36W 7) 1mi - 13:43(13:43/mi) 141/152bpm [1935b/mi] 67cal 20/31W 8) 1mi - 13:08(13:08/mi) 139/151bpm [1827b/mi] 62cal 21/33W 9) 1mi - 13:26(13:26/mi) 143/158bpm [1922b/mi] 67cal 22/32W 10) 1mi - 14:46(14:46/mi) 137/147bpm [2023b/mi] 60cal 18/28W 11) 1mi - 13:15(13:15/mi) 138/150bpm [1828b/mi] 57cal 21/31W 12) 0.34mi - 4:41(13:43/mi) 142/148bpm [1948b/mi] 21cal 20/26W Add a comment	-	0mi, 42:28 Cross - Elliptical 1) 0mi - 42:28(0/mi) 95/132bpm [INFb/mi] 112cal 32/107rpm Add a comment	0mi, 1:46:29 Cross - Pilates Add a comment 0mi, 42:19 Cross - Elliptical 1) 0mi - 42:19(0/mi) 98/151bpm [INFb/mi] 119cal 30/86rpm Add a comment	-	-
Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
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Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
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