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Recent Training
29th Nov	General	1.6mi	18:51
26th Nov	General	2.4mi	14:08
25th Nov	General	3.1mi	26:52
22nd Nov	General	3.1mi	28:55
16th Nov	General	15.6mi	1:42:08

12 Month Benchmarks	Run	Bike
Mile	6:48	3:11
5k	23:02	11:45
5mi	41:10	21:01
10k	51:21	32:56
10mi	1:23:19	1:39:25
Half	1:49:49	2:04:02

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Buddies (3)

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Best Times
Best WAVA

Dist	Races	2007	2008	2016	2017	PB	WB
5mi	1	40:56 51.47				40:56 8:11/mi	51.47
10km	6	52:30 50.29	49:55 52.89			49:55 8:02/mi	52.89
10mi	2		1:25:29 51.18		1:23:55 52.23	1:23:55 8:24/mi	52.23
13.1mi	3		2:02:26 47.35	1:58:20 49.00		1:58:20 9:02/mi	49.00

2017		Result	WAVA	Distance
22 Jan	Canterbury 10 PB	1:23:55	52.23	10mi
2016		Result	WAVA	Distance
9 Oct	Givaudan Ashford 10K			10km
14 Feb	Deal Half Marathon PB	1:58:20	49.00	13.1mi
7 Feb	Ashford & District 10k			10km
24 Jan	Canterbury 10			10mi
2014		Result	WAVA	Distance
9 Feb	Deal Half Marathon			13.1mi
26 Jan	Barratts Canterbury 10			10mi
2013		Result	WAVA	Distance
13 Oct	Givaudan Ashford 10K			10km
29 Sep	Folkestone Rotary Half Marathon			13.1mi
15 Sep	Faversham 10K			10km
1 Sep	Kent Coastal Half Marathon			13.1mi
2012		Result	WAVA	Distance
4 Mar	Thanet 20			20mi
2008		Result	WAVA	Distance
12 Oct	Givaudan Ashford 10K	51:11	51.58	10km
28 Sep	Folkestone Rotary Half Marathon SB	2:02:26	47.35	13.1mi
21 Sep	Faversham 10k	52:55	49.89	10km
25 May	Canterbury Half Marathon	2:04:29	46.57	13.1mi
5 May	The Bailey's Nissan Whitstable 10K PB	49:55	52.89	10km
27 Jan	Barretts Canterbury 10 Mile SB	1:25:29	51.18	10mi
2007		Result	WAVA	Distance
4 Nov	Deal 5 Miler PB	40:56	51.47	5mi
7 Oct	Ashford Givaudin 10k SB	52:30	50.29	10km
16 Sep	Faversham 10K	56:05	47.07	10km
22 Jul	Dinosaur 10K	54:30	48.44	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	0	0	0	0	2	6	0	0	8
2024	0	0	0	0	0	0.1	0	0	0.1	1.1	0	0	1.2
2024	73	96	117	99	97	79	86	130	99	74	45	0	996
2024	0	0	0	0	4	13	2	0	0	21	24	0	65
2023	0	0	0	37	105	124	73	66	6	52	126	118	707
2023	0	0	0	0	5	3	0	7	0	0	0	5	21
2022	23	29	45	3	0	64	51	83	87	106	92	73	657
2022	0	0	0	0	0	0	13	0	10	0	0	0	24
2021	8	52	83	73	46	53	57	42	46	50	27	48	586
2021	23	21	11	15	14	18	26	11	0	11	4	0	155
2020	9	19	6	66	93	74	90	47	49	86	77	135	750
2020	76	50	62	30	46	24	5	14	6	14	10	0	337
2019	46	50	67	61	75	58	14	52	26	40	40	35	566
2019	0	0	0	20	13	41	32	7	31	0	0	2	146
2018	45	31	18	35	0	16	19	33	44	30	43	55	369
2018	0	0	13	21	0	32	68	0	9	0	0	0	142
2017	70	64	57	76	74	56	86	75	45	43	43	62	750
2017	0	0	0	0	0	0	0	0	23	0	0	0	23
2016	62	58	56	70	30	37	41	35	49	64	64	75	641
2016	0	0	0	0	18	21	4	0	0	0	0	0	42
2015	43	9	64	81	50	49	18	45	27	74	75	90	623
2014	83	69	80	33	55	46	53	35	3	33	67	61	618
2014	0	0	0	0	0	0	0	31	78	0	0	0	109
2013	30	31	2	20	17	8	50	65	45	54	40	70	430
2012	61	76	44	33	0	0	0	0	0	0	0	3	217
2012	0	0	0	0	0	0	0	0	0	0	0	15	15
2011	13	10	22	25	15	1	0	2	21	18	34	39	202
2011	0	0	0	0	0	0	0	0	24	0	0	0	24
2010	21	9	13	41	13	9	14	18	13	4	8	5	170
2009	36	40	27	32	23	11	10	0	0	5	10	18	210
2008	69	70	39	56	71	37	57	53	60	21	14	16	562
2007	0	0	0	0	0	0	6	15	39	47	40	55	201

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	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10
3.9mi, 36:04 Run - General 1) 1km - 5:50(5:50/km) 103/111bpm [601b/km] 63cal 323/399W 2) 1km - 5:49(5:49/km) 113/118bpm [658b/km] 68cal 328/338W 3) 1km - 5:44(5:44/km) 140/143bpm [803b/km] 78cal 332/344W 4) 1km - 5:49(5:49/km) 142/144bpm [825b/km] 82cal 332/365W 5) 1km - 5:47(5:47/km) 144/146bpm [832b/km] 81cal 332/348W 6) 1km - 5:54(5:54/km) 146/150bpm [862b/km] 84cal 345/420W 7) 0.18km - 1:06(6:12/km) 143/145bpm [887b/km] 15cal 328/346W 8) 0.01km - 4(5:50/km) 143/143bpm [835b/km] 1cal 296/307W Add a comment	-	2.4mi, 15:11 Bike - General 1) 3.85km - 15:11(3:57/km) 107/123bpm [422b/km] 118cal Add a comment 2.4mi, 16:34 Bike - General 1) 3.92km - 16:34(4:14/km) 97/132bpm [410b/km] 106cal Add a comment	3.7mi, 31:38 Run - General 1) 1km - 5:37(5:37/km) 114/121bpm [641b/km] 67cal 369/421W 2) 1km - 5:28(5:28/km) 127/134bpm [694b/km] 71cal 369/406W 3) 1km - 5:17(5:17/km) 139/150bpm [735b/km] 74cal 364/417W 4) 1km - 5:21(5:21/km) 152/155bpm [813b/km] 79cal 365/395W 5) 1km - 5:10(5:10/km) 157/163bpm [812b/km] 77cal 373/521W 6) 0.94km - 4:44(5:02/km) 145/163bpm [730b/km] 67cal 390/523W Add a comment	-	3.1mi, 23:35 Run - General 1) 1km - 4:17(4:17/km) 142/149bpm [608b/km] 61cal 455/522W 2) 1km - 4:37(4:37/km) 146/148bpm [674b/km] 69cal 427/517W 3) 1km - 4:45(4:45/km) 143/146bpm [678b/km] 69cal 403/463W 4) 1km - 4:58(4:58/km) 141/144bpm [701b/km] 70cal 389/461W 5) 1km - 4:54(4:54/km) 141/142bpm [692b/km] 69cal 399/467W 6) 0.02km - 4(3:43/km) 142/142bpm [529b/km] 1cal 400/400W Add a comment 2.3mi, 20:29 Run - General 1) 1km - 5:38(5:38/km) 133/149bpm [749b/km] 75cal 331/362W 2) 1km - 5:29(5:29/km) 147/152bpm [805b/km] 78cal 347/417W 3) 1km - 5:35(5:35/km) 152/158bpm [849b/km] 81cal 371/522W 4) 0.75km - 3:47(5:03/km) 157/163bpm [794b/km] 57cal 381/460W Add a comment	9.4mi, 1:28:12 Run - General 1) 1km - 5:49(5:49/km) 129/141bpm [751b/km] 74cal 331/377W 2) 1km - 5:46(5:46/km) 142/145bpm [818b/km] 80cal 345/374W 3) 1km - 5:48(5:48/km) 146/151bpm [847b/km] 82cal 364/470W 4) 1km - 5:51(5:51/km) 142/145bpm [831b/km] 80cal 346/455W 5) 1km - 5:58(5:58/km) 141/145bpm [841b/km] 80cal 324/396W 6) 1km - 5:51(5:51/km) 143/146bpm [836b/km] 80cal 334/388W 7) 1km - 5:48(5:48/km) 145/147bpm [842b/km] 81cal 341/395W 8) 1km - 5:59(5:59/km) 147/152bpm [880b/km] 84cal 335/477W 9) 1km - 5:49(5:49/km) 145/151bpm [844b/km] 80cal 335/437W 10) 1km - 5:46(5:46/km) 146/150bpm [842b/km] 78cal 327/404W 11) 1km - 5:42(5:42/km) 150/155bpm [854b/km] 82cal 340/411W 12) 1km - 5:45(5:45/km) 145/149bpm [834b/km] 76cal 329/374W 13) 1km - 5:38(5:38/km) 147/150bpm [827b/km] 78cal 329/371W 14) 1km - 5:50(5:50/km) 148/152bpm [864b/km] 80cal 333/421W 15) 1km - 5:57(5:57/km) 149/153bpm [886b/km] 82cal 339/420W 16) 0.11km - 43(6:16/km) 147/148bpm [921b/km] 9cal 296/306W 17) 0.02km - 12(9:57/km) 146/146bpm [1452b/km] 2cal 218/294W Add a comment
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	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17
-	-	-	5mi, 41:33 Run - General 1) 1km - 5:12(5:12/km) 131/142bpm [681b/km] 70cal 377/534W 2) 1km - 5:07(5:07/km) 148/154bpm [756b/km] 76cal 391/427W 3) 1km - 5:40(5:40/km) 155/162bpm [879b/km] 84cal 388/536W 4) 1km - 4:43(4:43/km) 148/158bpm [699b/km] 72cal 425/510W 5) 1km - 4:48(4:48/km) 167/171bpm [803b/km] 78cal 418/525W 6) 1km - 5:04(5:04/km) 167/171bpm [846b/km] 82cal 397/511W 7) 1km - 5:11(5:11/km) 158/175bpm [819b/km] 79cal 369/466W 8) 1km - 5:09(5:09/km) 167/172bpm [859b/km] 83cal 367/394W 9) 0.06km - 39(10:16/km) 163/165bpm [1674b/km] 10cal 176/329W Add a comment	-	15.6mi, 1:42:08 Bike - General 1) 8.05km - 36:51(4:35/km) 104/128bpm [476b/km] 258cal 2) 8.05km - 33:40(4:11/km) 107/126bpm [448b/km] 223cal 3) 8.05km - 27:54(3:28/km) 110/128bpm [381b/km] 195cal 4) 0.98km - 3:44(3:49/km) 112/122bpm [428b/km] 29cal Add a comment	-
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	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24
-	-	-	-	3.1mi, 28:55 Run - General 1) 1km - 5:44(5:44/km) 113/120bpm [648b/km] 67cal 322/380W 2) 1km - 5:38(5:38/km) 130/149bpm [732b/km] 74cal 347/432W 3) 1km - 5:43(5:43/km) 143/154bpm [818b/km] 78cal 335/502W 4) 1km - 5:45(5:45/km) 153/160bpm [881b/km] 83cal 338/436W 5) 1km - 6:00(6:00/km) 163/167bpm [979b/km] 89cal 338/503W 6) 0.01km - 4(5:47/km) 163/164bpm [943b/km] 1cal 323/330W Add a comment	-	-
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	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
3.1mi, 26:52 Run - General 1) 1km - 5:26(5:26/km) 126/142bpm [685b/km] 69cal 342/397W 2) 1km - 5:17(5:17/km) 143/155bpm [756b/km] 75cal 341/359W 3) 1km - 5:15(5:15/km) 156/161bpm [819b/km] 78cal 374/438W 4) 1km - 5:17(5:17/km) 161/171bpm [849b/km] 81cal 416/480W 5) 1km - 5:21(5:21/km) 161/164bpm [862b/km] 80cal 394/425W 6) 0.04km - 16(5:52/km) 162/162bpm [949b/km] 4cal 401/412W Add a comment	2.4mi, 14:08 Bike - General 1) 3.79km - 14:08(3:44/km) 90/120bpm [336b/km] 75cal Add a comment	-	-	1.6mi, 18:51 Bike - General 1) 2.51km - 18:51(7:31/km) 114/134bpm [856b/km] 164cal Add a comment	-	-

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