jexy

Last on at 9am, 8th Sep 2024

M50

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Recent Training
24th Nov	General	5mi	37:20
21st Nov	General	5mi	42:33
16th Nov	General	5.5mi	2:15:01
16th Nov	General	3.1mi	23:32
14th Nov	General	5mi	40:00

12 Month Benchmarks	Run	Bike
Mile	6:44	2:27
5k	22:16	10:09
5mi	37:44	16:46
10k	47:25	22:02

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2017	2018	2019	2020	2021	2022	2023	PB	WB
5km	8								19:45 72.24						19:45 6:21/mi	72.24
3.5mi	3		27:44 54.34	24:28 62.05	24:12 63.20										24:12 6:55/mi	63.20
5mi	5							35:32 64.80	34:40 66.96	34:00 68.83		35:13 67.56	37:19 64.28		34:00 6:48/mi	68.83
10km	14	50:13 53.52	45:16 59.71	46:04 59.05	44:11 62.01	42:04 65.64					43:15 68.12			44:55 67.28	42:04 6:46/mi	68.12
10mi	6			1:14:32 60.25	1:13:44 60.91	1:14:30 60.70				1:10:04 68.32			1:18:50 62.29		1:10:04 7:00/mi	68.32
13.1mi	9		1:47:17 55.03	1:39:36 59.63	1:39:21 60.18		1:36:11 63.15			1:33:54 67.43					1:33:54 7:10/mi	67.43
26.2mi	2			3:52:59 53.45	3:30:07 59.67										3:30:07 8:01/mi	59.67

2023		Result	WAVA	Distance
21 Jun	St Albans Summer Solstice 10k SB	44:55	67.28	10km
21 May	Wheathampstead 10k	46:31	64.97	10km
30 Apr	Hitchin 10k	45:40	66.17	10km
7 Apr	St Albans Easter 10k	45:42	65.56	10km
2022		Result	WAVA	Distance
27 Nov	Hatfield 5 SB	37:19	64.28	5mi
23 Jan	Fred Hughes 10 SB	1:18:50	62.29	10mi
2021		Result	WAVA	Distance
28 Nov	Hatfield 5 SB	35:13	67.56	5mi
2020		Result	WAVA	Distance
20 Jun	St Albans striders Virtual Summer Solstice SB	43:15	68.12	10km
2019		Result	WAVA	Distance
24 Nov	Hatfield 5 PB	34:00	68.83	5mi
17 Mar	Welwyn Half Marathon PB	1:33:54	67.43	13.1mi
10 Mar	Harpenden Half Marathon	1:39:43	63.50	13.1mi
20 Jan	Fred Hughes 10 PB	1:10:04	68.32	10mi
2018		Result	WAVA	Distance
25 Nov	Hatfield 5 SB	34:40	66.96	5mi
28 Apr	St Albans parkrun PB	19:45	72.24	5km
21 Apr	Ellenbrook Fields parkrun	19:46	71.63	5km
7 Apr	Ellenbrook Fields parkrun	20:22	69.52	5km
17 Mar	Ellenbrook Fields parkrun	21:40	65.35	5km
24 Feb	Ellenbrook Fields parkrun	20:25	69.35	5km
17 Feb	St Albans parkrun	20:52	67.85	5km
13 Jan	Ellenbrook Fields parkrun	21:47	65.00	5km
6 Jan	Richmond parkrun	22:08	63.97	5km
2017		Result	WAVA	Distance
26 Nov	Hatfield 5 SB	35:32	64.80	5mi
2013		Result	WAVA	Distance
9 Jun	St Albans Half Marathon SB	1:36:11	63.15	13.1mi
2012		Result	WAVA	Distance
14 Oct	Herts 10k	43:20	63.72	10km
7 Oct	willow 10k PB	42:04	65.64	10km
23 Sep	Virgin Active London Triathlon (Olympic)	2:47:28		1500m/40km/10km
22 Jan	Fred Hughes 10 SB	1:14:30	60.70	10mi
2011		Result	WAVA	Distance
9 Oct	Chester Marathon PB	3:30:07	59.67	26.2mi
7 Jul	JP Morgan Corporate Challenge PB	24:12	63.20	3.5mi
12 Jun	St Albans Half Marathon SB	1:39:21	60.18	13.1mi
4 Jun	Mazda Blenheim Triathlon (Sprint)	1:38:54		0.75km/20km/5km
8 May	St Albans 10k SB	44:11	62.01	10km
3 Apr	Oulton Park Spring Duathlon (Standard)	2:20:39		0km/38.8km/12.92km
6 Mar	Berkhamsted Half Marathon	1:41:28	58.53	13.1mi
23 Jan	Fred Hughes 10 SB	1:13:44	60.91	10mi
2010		Result	WAVA	Distance
10 Oct	Herts 10K SB	46:04	59.05	10km
12 Sep	The London Duathlon- 10k run/20k bike/5k run	2:00:18		0km/20km/15km
5 Sep	Garden City 10 SB	1:14:32	60.25	10mi
8 Jul	JP Morgan Corporate Challenge SB	24:28	62.05	3.5mi
13 Jun	St Albans Half Marathon SB	1:39:36	59.63	13.1mi
23 May	Wheathampstead 10k	47:00	57.88	10km
25 Apr	London Marathon SB	3:52:59	53.45	26.2mi
7 Mar	Berkhamsted Half Marathon	1:40:18	58.86	13.1mi
7 Feb	Watford Half Marathon	1:42:38	57.52	13.1mi
24 Jan	Fred Hughes 10	1:19:23	56.23	10mi
2009		Result	WAVA	Distance
17 Oct	Cancer Research Run 10k - Hatfield SB	45:16	59.71	10km
11 Oct	Herts 10K	47:29	56.92	10km
9 Jul	JP Morgan Corporate Challenge SB	27:44	54.34	3.5mi
14 Jun	St Albans Half Marathon SB	1:47:17	55.03	13.1mi
10 May	St Albans 10k	49:15	54.88	10km
2008		Result	WAVA	Distance
12 Oct	Herts 10K SB	50:13	53.52	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	6	20	6	6	4	0	6	0	47
2024	66	33	33	0	29	48	48	44	14	44	40	0	399
2024	0	0	0	0	0	0	0	81	0	0	0	0	81
2023	0	0	0	0	0	0	3	0	0	0	0	0	3
2023	41	51	72	61	49	28	37	26	46	54	26	56	545
2023	0	0	0	59	6	60	0	55	47	0	0	0	227
2022	0	0	0	19	0	0	4	0	0	0	0	0	23
2022	49	20	28	19	63	42	16	27	26	22	54	10	375
2022	0	0	0	0	0	0	0	31	35	24	0	0	90
2021	0	0	0	5	8	0	5	18	0	0	0	0	36
2021	43	4	9	16	26	10	23	28	15	45	70	75	366
2021	9	120	90	756	321	562	569	143	31	228	0	0	2829
2020	13	0	14	33	47	49	5	17	0	22	23	63	285
2020	0	46	309	212	312	234	392	233	160	195	180	0	2273
2019	0	0	0	0	0	0	40	2	0	0	0	0	42
2019	0	0	0	0	0	0	0.4	1.6	0	0	0	0	2
2019	73	77	90	33	22	21	7	27	19	41	53	33	498
2019	0	68	0	21	108	165	106	166	316	94	67	71	1182
2018	1	0	1.8	0.6	0	0	0	0	0	0	0	0	3.4
2018	30	48	66	57	52	0	47	34	30	16	71	98	548
2018	358	312	360	202	390	832	180	140	123	43	0	0	2941
2017	0	0	1.6	1.5	0	0	0	0	0	0	0	0	3.1
2017	63	35	45	13	0	24	8	67	33	42	55	22	405
2017	182	437	201	383	254	235	223	17	80	17	12	150	2193
2016	0	0	0	1.9	3.4	0.6	0.7	0	0	0.6	0	0	7.3
2016	30	9	1	0	0	0	0	32	0	0	12	8	91
2016	46	0	0	50	3	90	190	64	92	0	131	64	729
2015	10.4	3.7	2.5	2.6	8.4	7.5	2.5	1.6	1.9	3.1	0.8	0	45
2015	20	42	22	41	51	16	15	34	6	21	58	10	336
2015	17	209	275	323	414	72	151	92	407	299	34	12	2306
2014	4.7	2.8	5.3	2.5	0	0	0	0	0	0	0	0	15.2
2014	26	38	82	49	0	0	0	0	0	0	0	0	194
2014	63	93	299	207	0	0	0	0	0	0	0	14	676
2013	13.1	6.6	10.3	1.6	8.4	12.5	11.2	16.7	9.6	1.6	0	0	91.4
2013	54	28	61	75	81	96	67	90	36	0	0	8	595
2013	189	158	237	298	309	384	316	460	204	0	10	43	2606
2012	0	0	0	0	0	0	28	0	0	0	0	0	28
2012	1.9	0	1.1	6.5	4.3	2.6	0.8	3.7	7	1.1	0	0.8	29.8
2012	57	9	10	34	22	21	24	47	55	45	0	30	355
2012	51	39	133	123	253	293	238	209	179	61	0	76	1654
2011	3.9	2	2.6	6.5	5.4	1.9	1.4	2	0	0.6	1.9	0	28.3
2011	55	30	41	31	67	34	109	87	130	60	12	20	676
2011	0	0	111	84	86	41	36	7	15	10	69	48	506
2010	0	0	0	0	0	0	0	0	0	3.1	5.1	4.7	12.8
2010	82	106	121	106	36	54	39	51	30	42	34	22	722
2010	0	0	0	0	42	64	57	112	85	20	44	3	426
2009	0	0	0	18	72	68	28	45	28	30	32	22	345
2009	0	0	0	0	0	0	0	0	0	0	6	0	6

Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5
-	4.4mi, 39:28 Run - General 1) 1km - 5:37(5:37/km) 134/146bpm [752b/km] 65cal 2) 1km - 5:10(5:10/km) 148/152bpm [764b/km] 65cal 3) 1km - 5:20(5:20/km) 148/152bpm [789b/km] 66cal 4) 1km - 5:44(5:44/km) 138/147bpm [790b/km] 66cal 5) 1km - 5:56(5:56/km) 143/156bpm [849b/km] 70cal 6) 1km - 5:39(5:39/km) 149/153bpm [841b/km] 66cal 7) 1km - 6:01(6:01/km) 150/154bpm [902b/km] 71cal 8) 0.01km - 2(4:57/km) 148/148bpm [731b/km] 1cal Add a comment	4.2mi, 36:24 Run - General 1) 1km - 5:26(5:26/km) 132/144bpm [717b/km] 63cal 2) 1km - 5:11(5:11/km) 144/146bpm [746b/km] 64cal 3) 1km - 5:07(5:07/km) 146/149bpm [747b/km] 64cal 4) 1km - 5:29(5:29/km) 135/146bpm [741b/km] 63cal 5) 1km - 5:29(5:29/km) 145/147bpm [795b/km] 66cal 6) 1km - 5:48(5:48/km) 147/152bpm [853b/km] 70cal 7) 0.68km - 3:54(5:42/km) 144/148bpm [820b/km] 46cal Add a comment	3.1mi, 23:52 Run - General 1) 1km - 4:36(4:36/km) 158/173bpm [726b/km] 63cal 2) 1km - 4:39(4:39/km) 164/177bpm [763b/km] 64cal 3) 1km - 4:47(4:47/km) 160/166bpm [766b/km] 65cal 4) 1km - 4:52(4:52/km) 156/164bpm [760b/km] 64cal 5) 1km - 4:51(4:51/km) 160/166bpm [776b/km] 66cal 6) 0.03km - 7(4:04/km) 165/166bpm [670b/km] 2cal Add a comment	3.7mi, 32:12 Run - General 1) 1km - 5:35(5:35/km) 126/142bpm [703b/km] 63cal 2) 1km - 5:22(5:22/km) 136/143bpm [729b/km] 63cal 3) 1km - 5:19(5:19/km) 138/146bpm [733b/km] 63cal 4) 1km - 5:18(5:18/km) 145/155bpm [768b/km] 66cal 5) 1km - 5:30(5:30/km) 146/155bpm [803b/km] 66cal 6) 1km - 5:06(5:06/km) 141/143bpm [720b/km] 60cal 7) 0.01km - 3(4:47/km) 143/143bpm [684b/km] Add a comment	-	-
Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12
-	3.7mi, 31:49 Run - General 1) 1km - 5:17(5:17/km) 131/143bpm [693b/km] 62cal 2) 1km - 5:16(5:16/km) 146/149bpm [770b/km] 66cal 3) 1km - 4:53(4:53/km) 148/151bpm [723b/km] 62cal 4) 1km - 5:25(5:25/km) 148/151bpm [801b/km] 67cal 5) 1km - 5:20(5:20/km) 150/152bpm [799b/km] 67cal 6) 1km - 5:33(5:33/km) 148/154bpm [820b/km] 68cal 7) 0.02km - 5(4:37/km) 154/154bpm [711b/km] 1cal Add a comment	-	3.2mi, 23:29 Run - General 1) 1km - 4:28(4:28/km) 148/160bpm [660b/km] 56cal 2) 1km - 4:36(4:36/km) 159/163bpm [731b/km] 61cal 3) 1km - 4:44(4:44/km) 161/166bpm [763b/km] 64cal 4) 1km - 4:40(4:40/km) 158/163bpm [738b/km] 62cal 5) 1km - 4:42(4:42/km) 159/165bpm [748b/km] 62cal 6) 0.07km - 18(4:34/km) 164/165bpm [748b/km] 4cal Add a comment	3.9mi, 31:12 Run - General 1) 1km - 5:00(5:00/km) 123/141bpm [615b/km] 61cal 2) 1km - 4:58(4:58/km) 145/149bpm [720b/km] 63cal 3) 1km - 4:49(4:49/km) 143/146bpm [689b/km] 60cal 4) 1km - 5:00(5:00/km) 147/151bpm [736b/km] 64cal 5) 1km - 4:48(4:48/km) 152/154bpm [729b/km] 62cal 6) 1km - 5:06(5:06/km) 144/154bpm [734b/km] 62cal 7) 0.29km - 1:31(5:17/km) 147/148bpm [777b/km] 19cal Add a comment	-	-
Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19
-	5mi, 40:00 Run - General 1) 1km - 5:12(5:12/km) 126/143bpm [655b/km] 61cal 2) 1km - 5:01(5:01/km) 151/154bpm [759b/km] 63cal 3) 1km - 4:40(4:40/km) 153/158bpm [714b/km] 60cal 4) 1km - 4:46(4:46/km) 156/158bpm [743b/km] 61cal 5) 1km - 4:58(4:58/km) 159/161bpm [790b/km] 66cal 6) 1km - 5:01(5:01/km) 159/163bpm [797b/km] 66cal 7) 1km - 4:56(4:56/km) 159/162bpm [784b/km] 63cal 8) 1km - 5:25(5:25/km) 155/160bpm [839b/km] 69cal 9) 0.01km - 2(3:23/km) 158/158bpm [534b/km] Add a comment	-	5.5mi, 2:15:01 Walk - General 1) 8.85km - 2:15:01(15:15/km) 95/133bpm [1449b/km] 598cal 46/78rpm Add a comment 3.1mi, 23:32 Run - General 1) 1km - 4:26(4:26/km) 149/158bpm [659b/km] 60cal 2) 1km - 4:58(4:58/km) 159/165bpm [788b/km] 67cal 3) 1km - 4:46(4:46/km) 155/161bpm [740b/km] 63cal 4) 1km - 4:56(4:56/km) 159/167bpm [783b/km] 66cal 5) 0.93km - 4:27(4:48/km) 155/160bpm [743b/km] 59cal Add a comment	-	-	-
Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26
-	5mi, 42:33 Run - General 1) 1km - 5:14(5:14/km) 134/142bpm [701b/km] 64cal 2) 1km - 5:16(5:16/km) 145/149bpm [764b/km] 65cal 3) 1km - 5:01(5:01/km) 145/150bpm [727b/km] 62cal 4) 1km - 5:06(5:06/km) 146/149bpm [746b/km] 64cal 5) 1km - 5:15(5:15/km) 150/154bpm [789b/km] 65cal 6) 1km - 5:19(5:19/km) 153/154bpm [814b/km] 68cal 7) 1km - 5:14(5:14/km) 152/154bpm [795b/km] 63cal 8) 1km - 5:28(5:28/km) 150/152bpm [820b/km] 68cal 9) 0.12km - 39(5:29/km) 153/154bpm [840b/km] 8cal Add a comment	-	-	5mi, 37:20 Run - General 1) 1km - 4:24(4:24/km) 148/163bpm [650b/km] 58cal 2) 1km - 4:31(4:31/km) 161/165bpm [727b/km] 62cal 3) 1km - 4:34(4:34/km) 165/166bpm [752b/km] 64cal 4) 1km - 4:40(4:40/km) 164/166bpm [766b/km] 65cal 5) 1km - 4:42(4:42/km) 164/166bpm [771b/km] 65cal 6) 1km - 4:41(4:41/km) 163/164bpm [763b/km] 64cal 7) 1km - 4:44(4:44/km) 165/166bpm [780b/km] 65cal 8) 1km - 4:52(4:52/km) 167/169bpm [812b/km] 69cal 9) 0.04km - 13(5:00/km) 169/169bpm [846b/km] 3cal Add a comment	-	-

jexy

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