rparker

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Recent Training
21st May	General	15.6mi	1:18:09
10th May	General	1.7mi	39:39
8th May	General	1.4mi	32:22
7th May	General	20.8mi	1:39:30
7th May	General	1.5mi	33:48

12 Month Benchmarks	Run	Bike
Mile	8:32	1:27
5k	30:12	8:20
5mi	50:50	14:04
10k	1:05:01	17:45

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2004	2005	2009	2010	2011	2012	2013	PB	WB
6km	1					33:08 47.05			33:08 8:53/mi	47.05
5mi	2	45:00 46.81	42:21 49.74						42:21 8:28/mi	49.74
10km	1			53:54 48.98					53:54 8:40/mi	48.98
13.1mi	7	1:57:01 49.54		1:54:50 50.49	1:57:19 49.42	1:51:21 52.07	1:45:05 55.18	1:53:33 51.12	1:45:05 8:01/mi	55.18
26.2mi	1						4:27:00 45.58		4:27:00 10:11/mi	45.58

2013		Result	WAVA	Distance
17 Mar	Stafford Half Marathon SB	1:53:33	51.12	13.1mi
2012		Result	WAVA	Distance
14 Oct	Cardiff Half Marathon	1:54:00	50.92	13.1mi
22 Apr	London Marathon PB	4:27:00	45.58	26.2mi
4 Mar	Llanelli Waterside Half Marathon PB	1:45:05	55.18	13.1mi
2011		Result	WAVA	Distance
17 Aug	F3 Events Midweek Triathlon	14:29 / 40:22 / 22:52	0.00	750km/20km/5km
30 Jul	London Triathlon (Sprint Distance, 750m/20km/5km)	16:09 / 41:46 / 24:55	0.00	750metres/20km/5km
5 Jun	Coombe Hill Race PB	33:08	47.05	6km
6 Mar	Llanelli Waterside Half Marathon SB	1:51:21	52.07	13.1mi
2010		Result	WAVA	Distance
7 Mar	Llanelli Waterside Half Marathon SB	1:57:19	49.42	13.1mi
2009		Result	WAVA	Distance
20 Sep	Great North Run SB	1:54:50	50.49	13.1mi
21 Jun	Llanelli Waterside 10k PB	53:54	48.98	10km
2005		Result	WAVA	Distance
2 May	Great Welsh Run 5 PB	42:21	49.74	5mi
2004		Result	WAVA	Distance
3 Oct	Cardiff Half Marathon SB	1:57:01	49.54	13.1mi
3 May	Great Welsh Run SB	45:00	46.81	5mi

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	10	4	11	0	9	0	0	0	0	0	0	0	34
2024	0	1	0	0	0	0	0	0	0	0	0	0	1
2024	30	34	22	11	0	0	0	0	0	0	0	0	97
2024	0	24	80	98	36	0	0	0	0	0	0	0	238
2023	7	9	0	6	14	6	3	9	0	0	0	0	54
2023	0	0.9	1.7	0	0	0	0	0	0	0.5	0	0.6	3.7
2023	43	46	71	46	9	31	9	0	8	3	0	0	265
2023	90	60	29	45	22	62	25	56	83	24	0	0	497
2022	10	6	5	9	6	0	6	6	7	0	2	0	58
2022	0.5	1.7	1.3	0	0	0	1.8	1.4	0.9	0.1	0	0	7.7
2022	34	19	20	19	10	8	24	28	30	13	7	27	240
2022	0	11	65	29	0	19	29	68	40	17	9	5	292
2021	18	5	15	14	13	2	0	1	3	0	0	4	74
2021	0	0	0	0	0	0.2	0	0	0.8	0.7	0	0	1.7
2021	0	10	18	18	58	34	13	5	22	9	0	3	189
2021	8	14	15	40	43	9	10	0	11	11	9	2	171
2020	2	1	20	26	23	11	38	10	10	10	6	4	161
2020	0.2	0	0	0	0	0	0	1.5	0	0	0	0.5	2.2
2020	12	5	0	3	9	3	0	0	17	14	3	0	68
2020	137	105	44	36	66	233	218	197	120	6	0	0	1163
2019	0	0	0	1	5	0	0	5	0	2	0	5	18
2019	0	0	0	0	0	0.3	0.1	0.5	0	0	0	0	0.9
2019	0	19	6	7	7	0	13	0	2	17	4	0	74
2019	434	369	255	103	160	292	422	465	362	153	156	90	3260
2018	3.3	2.8	4.3	3.6	5	5.1	2	0.5	0.4	0.3	0	0	27
2018	5	33	9	27	35	33	5	1	0	0	3	0	153
2018	198	214	219	206	300	320	312	264	375	343	325	34	3109
2017	0	0	0	1	4.2	4.7	3.7	2.6	4.1	1.2	3.1	0	24.6
2017	0	0	0	0	4	3	20	5	8	10	24	13	86
2017	242	167	201	190	252	321	276	272	300	195	304	278	2999
2016	22	0	0	0	0	27	25	55	0	0	0	0	130
2016	139	247	136	263	234	198	300	291	402	389	407	183	3189
2015	0.2	0	0	0.1	0	0	0	0	0	0	0	0	0.3
2015	0	0	0	0	0	0	5	0	0	0	0	0	5
2015	131	146	186	318	370	218	184	331	178	237	139	169	2605
2014	0	1.4	0	13.2	0	0	0	0	0	0	0	0	14.6
2014	60	61	28	28	36	100	23	56	3	0	0	0	394
2014	0	0	11	13	0	0	182	82	138	151	124	141	842
2013	5.2	7.5	5.2	2.2	0	0	0	0	0	0	0	0	20.1
2013	50	66	32	39	44	36	58	23	3	34	43	48	476
2013	20	0	0	0	0	0	26	6	195	0	9	0	256
2012	4.5	3.6	2.5	2.5	0	0	0	0	0.5	0	0	3.6	17.1
2012	123	93	156	49	26	19	75	51	78	53	41	32	796
2012	0	16	0	10	0	0	0	0	0	0	0	0	26
2011	4	2.6	4.6	5.7	6.1	3.1	7.3	7.5	7.3	2.5	7.3	3.7	61.6
2011	81	73	84	60	85	49	34	45	66	51	55	82	763
2011	13	0	0	82	69	21	92	80	53	51	4	0	465
2010	0	0	0	0	0	0	0	0	3.1	2.4	0	0	5.5
2010	15	31	31	22	63	35	30	35	39	81	44	28	453
2010	0	0	0	0	0	0	0	0	30	0	0	0	30
2009	5	10	22	23	47	31	20	68	60	16	10	0	312
2008	0	48	28	13	6	44	14	31	10	0	6	13	213

Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
8.8mi, 37:55 Bike - General 1) 5mi - 21:56(4:23/mi) 135/158bpm [592b/mi] 246cal 92/122rpm 161/484W 2) 3.84mi - 15:59(4:09/mi) 140/157bpm [582b/mi] 188cal 89/112rpm 170/343W Add a comment	-	-	-	4.6mi, 48:03 Run - General 1) 0.84mi - 10:00(11:52/mi) 130/156bpm [1543b/mi] 125cal 327/563W 2) 0.69mi - 6:00(8:45/mi) 136/141bpm [1190b/mi] 84cal 415/460W 3) 0.16mi - 2:00(12:13/mi) 129/149bpm [1576b/mi] 23cal 275/418W 4) 0.61mi - 6:00(9:46/mi) 143/158bpm [1397b/mi] 86cal 399/464W 5) 0.18mi - 2:00(11:14/mi) 122/139bpm [1370b/mi] 21cal 284/397W 6) 0.7mi - 6:00(8:32/mi) 146/151bpm [1246b/mi] 88cal 430/476W 7) 0.88mi - 10:00(11:25/mi) 145/155bpm [1656b/mi] 133cal 335/422W 8) 0.48mi - 6:03(12:32/mi) 137/153bpm [1716b/mi] 72cal 287/505W Add a comment	1.7mi, 52:39 Walk - General 1) 1mi - 32:11(32:11/mi) 75/104bpm [2413b/mi] 134cal 29/59rpm 2) 0.68mi - 20:28(30:13/mi) 99/134bpm [2991b/mi] 130cal 31/69rpm Add a comment	-
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
-	3.1mi, 3:12:16 Walk - General 1) 1mi - 34:25(34:25/mi) 77/105bpm [2651b/mi] 139cal 28/79rpm 2) 1mi - 1:40:09(1:40:09/mi) 71/107bpm [7111b/mi] 271cal 6/98rpm 3) 1mi - 53:08(53:08/mi) 81/118bpm [4303b/mi] 199cal 16/94rpm 4) 0.11mi - 4:34(43:09/mi) 117/131bpm [5048b/mi] 42cal 19/56rpm Add a comment	-	-	20.8mi, 1:39:30 Bike - General 1) 5mi - 24:44(4:57/mi) 148/161bpm [732b/mi] 296cal 87/109rpm 173/546W 2) 5mi - 30:25(6:05/mi) 139/164bpm [846b/mi] 258cal 86/105rpm 113/435W 3) 5mi - 20:24(4:05/mi) 141/166bpm [575b/mi] 165cal 86/104rpm 108/436W 4) 5mi - 19:15(3:51/mi) 151/165bpm [581b/mi] 198cal 88/113rpm 143/413W 5) 0.83mi - 4:41(5:40/mi) 151/163bpm [856b/mi] 46cal 88/99rpm 135/417W Add a comment 1.5mi, 33:48 Walk - General 1) 1mi - 22:56(22:56/mi) 90/143bpm [2064b/mi] 137cal 44/59rpm 2) 0.51mi - 10:53(21:26/mi) 113/142bpm [2421b/mi] 85cal 46/59rpm Add a comment	1.4mi, 32:22 Walk - General 1) 1mi - 24:23(24:23/mi) 88/133bpm [2146b/mi] 140cal 41/100rpm 2) 0.35mi - 7:59(23:05/mi) 109/130bpm [2516b/mi] 58cal 45/59rpm 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
1.7mi, 39:39 Walk - General 1) 1mi - 20:25(20:25/mi) 87/104bpm [1776b/mi] 113cal 50/60rpm 2) 0.7mi - 19:14(27:21/mi) 103/127bpm [2817b/mi] 129cal 37/79rpm 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
-	-	-	-	15.6mi, 1:18:09 Bike - General 1) 5mi - 32:33(6:31/mi) 141/161bpm [918b/mi] 326cal 84/111rpm 141/545W 2) 5mi - 17:35(3:31/mi) 138/162bpm [485b/mi] 141cal 84/149rpm 105/616W 3) 5mi - 24:44(4:57/mi) 150/163bpm [742b/mi] 259cal 85/109rpm 148/417W 4) 0.58mi - 3:17(5:41/mi) 126/158bpm [717b/mi] 15cal 81/97rpm 50/354W Add a comment	-	-

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