Rob W

Last on at 8am, 8th Nov 2024

M55 West Sussex

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Bests
All Races
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Mileage
Training

Races
52
Miles
3891
Miles
31
Miles
2126
Miles
143
WAVA
64.64%
Mile
6:15
5k
30:56
10k
44:47
10M
1:22:08
Half
1:42:05
20M
2:53:36
Mara
4:01:56

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Recent Training
11th Nov	General	1mi	9:18
Oct 2024	General	0.9mi	9:04
Sep 2024	General	2mi	48:48
Sep 2024	SUP	0.9mi	30:56
Sep 2024	General	2.9mi	34:52

12 Month Benchmarks	Run
Mile	7:11
5k	38:47

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	PB	WB
1mi	2	6:16 63.99	6:15 64.64						6:15 6:15/mi	64.64
5km	1			30:56 44.74					30:56 9:57/mi	44.74
7km	1							2:00:00 16.79	2:00:00 27:35/mi	16.79
10km	8	44:47 61.66	45:28 61.21			56:23 50.56	55:59 51.34		44:47 7:12/mi	61.66
10mi	12	1:22:08 55.49	1:26:41 53.00	1:23:32 55.45		1:28:29 53.21	1:32:30 51.32		1:22:08 8:13/mi	55.49
13.1mi	13	1:44:31 57.64	1:43:49 58.51	1:42:05 59.99		1:57:42 52.90	2:00:00 52.32	2:04:09 51.00	1:42:05 7:48/mi	59.99
20mi	7		2:56:12 54.20	2:53:36 55.47	3:15:59 49.54		3:16:00 50.37		2:53:36 8:41/mi	55.47
21mi	1			3:02:16 55.67					3:02:16 8:41/mi	55.67
26.2mi	7		4:01:56 52.64	4:17:15 49.91	4:41:20 46.02	4:43:00 46.13	4:20:00 50.63	5:12:17 42.51	4:01:56 9:14/mi	52.64

2016		Result	WAVA	Distance
17 Apr	Brighton Marathon			26.2mi
2015		Result	WAVA	Distance
7 Jun	Mud Monsters			5km
2 May	The Mid Sussex Marathon Weekend, East Grinstead 10			10mi
12 Apr	Brighton Marathon SB	5:12:17	42.51	26.2mi
7 Mar	The Nuts Challenge PB	2:00:00	16.79	7km
22 Feb	Tunbridge Wells Half Marathon SB	2:04:09	51.00	13.1mi
2014		Result	WAVA	Distance
7 Dec	The Mince Pie Ten Mile	1:33:31	50.76	10mi
12 Oct	Mud Monsters			5km
7 Sep	Littlehampton Coastal 10k SB	55:59	51.34	10km
5 May	Mid Sussex Burgess Hill 10k	1:00:37	47.41	10km
4 May	Mid Sussex Haywards Heath 10 mile SB	1:32:30	51.32	10mi
3 May	Mid Sussex East Grinstead 10 mile	1:41:07	46.95	10mi
13 Apr	London Marathon	4:50:00	45.39	26.2mi
6 Apr	Brighton Marathon SB	4:20:00	50.63	26.2mi
16 Mar	Surrey Spitfire 20	3:20:00	49.36	20mi
9 Mar	Worthing 20 SB	3:16:00	50.37	20mi
2 Mar	Tunbridge Wells Half Marathon SB	2:00:00	52.32	13.1mi
2013		Result	WAVA	Distance
6 May	Sussex Living Burgess Hill 10K SB	56:23	50.56	10km
5 May	Sussex Living Haywards Heath 10 Mile	1:29:34	52.56	10mi
4 May	Sussex Living East Grinstead 10 Mile SB	1:28:29	53.21	10mi
14 Apr	Brighton Marathon SB	4:43:00	46.13	26.2mi
24 Mar	Hastings Half Marathon SB	1:57:42	52.90	13.1mi
2012		Result	WAVA	Distance
15 Apr	Brighton Marathon SB	4:41:20	46.02	26.2mi
25 Mar	Cranleigh 21			21mi
18 Mar	Surrey Spitfire 20 SB	3:15:59	49.54	20mi
2011		Result	WAVA	Distance
11 Dec	the mince pie 10	1:28:49	52.15	10mi
30 Oct	Barns Green Half Marathon	1:53:54	53.77	13.1mi
4 Sep	Lingfield Dry Hill 10	1:35:50	48.33	10mi
5 Jun	Dorking 10 SB	1:23:32	55.45	10mi
30 May	Lindfield 5K Family Fun Run PB	30:56	44.74	5km
10 Apr	Brighton Marathon SB	4:17:15	49.91	26.2mi
27 Mar	Worthing 20	2:56:35	54.53	20mi
20 Mar	Cranleigh 21 PB	3:02:16	55.67	21mi
13 Mar	Surrey Spitfire 20 PB	2:53:36	55.47	20mi
20 Feb	Brighton Half Marathon PB	1:42:05	59.99	13.1mi
2010		Result	WAVA	Distance
12 Dec	Mince Pie 10 SB	1:26:41	53.00	10mi
21 Nov	Brighton 10k SB	45:28	61.21	10km
31 Oct	Barns Green Half Marathon	1:44:46	57.98	13.1mi
17 Oct	Crawley 10k	47:34	58.51	10km
3 Oct	Autumn Spitfire 20 SB	2:56:12	54.20	20mi
28 Sep	Club Run PB	6:15	64.64	1mi
26 Sep	Firle Half Marathon	1:59:05	51.01	13.1mi
19 Jun	Trionium Midsummer Munro	2:43:46	37.09	13.1mi
23 May	Dorking 10	1:27:46	52.34	10mi
18 Apr	Brighton Marathon PB	4:01:56	52.64	26.2mi
14 Mar	Surrey Spitfire 20	2:57:31	53.80	20mi
7 Mar	Eastbourne Half Marathon	1:50:22	55.03	13.1mi
28 Feb	The Children's Mutual Tunbridge Wells Half Marathon	1:44:47	57.97	13.1mi
21 Feb	Sussex Beacon Half Marathon SB	1:43:49	58.51	13.1mi
2009		Result	WAVA	Distance
6 Dec	Mince Pie Ten Mile	1:27:31	52.07	10mi
15 Nov	Brighton 10k PB	44:47	61.66	10km
1 Nov	Barns Green Half Marathon SB	1:44:31	57.64	13.1mi
18 Oct	Crawley 10K	46:12	59.77	10km
29 Sep	Club Run SB	6:16	63.99	1mi
27 Sep	Windsor Half Marathon	1:55:22	52.22	13.1mi
13 Sep	Petworth House Cancer Research 10k	46:29	59.40	10km
6 Sep	Lingfield Dry Hill 10 PB	1:22:08	55.49	10mi

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	7	0	0	2	0	0	0	9
2024	0	0	0	0	0	0	0	0	0.6	0	0	0	0.6
2024	0	0	0	0	2	18	19	9	9	1	1	0	59
2023	0	3	0	0	6	0	0	0	0	8	0	0	17
2023	0	0.9	0	0	0	0	0	0	0	0	0	0	0.9
2023	0	0	0	0	5	6	2	3	8	0	0	0	24
2023	0	0	11	26	30	34	89	36	7	0	0	0	233
2022	0	0	0	0	0	0	0	0	0	0	0	4	4
2022	0	0	1	0	0	4	3	1	0	0	0	0	10
2022	0	0	0	0	0	0	0	0	0	0	0	8	8
2021	0	0	0	0	1	6	0	14	11	14	13	0	59
2020	5	0	4	8	2	4	5	8	4	5	0	0	44
2019	7	0	0	0	13	0	9	0	3	3	0	1	36
2018	0	0	0	0	0	0	0	0	0	9	0	0	9
2018	0	0	0	0	0	10	0	0	11	19	0	0	40
2017	0	0	4	0	7	0	0	8	8	7	0	0	34
2017	0	0	0	0	19	21	8	8	6	0	2	1	65
2017	0	0	0	23	62	52	0	0	8	0	0	0	145
2016	0	0	0	0	0	0	0	0	0	6	0	0	6
2016	21	15	2	0	0	3	7	1	0	15	5	0	70
2016	0	0	0	92	80	76	0	12	128	0	0	0	388
2015	6	0	0	0	0	0	0	0	0	6	0	0	13
2015	56	53	57	48	10	3	15	5	7	27	27	12	319
2015	0	0	0	57	134	41	0	46	86	40	0	0	404
2014	0	0	6	5	0	0	0	0	0	7	0	0	18
2014	0	0	0	0	0	0	6.2	2.7	0	0	0	0	8.9
2014	71	64	97	73	31	26	37	37	40	30	50	21	577
2014	4	32	19	28	49	138	106	49	114	42	0	0	581
2013	5	0	0	0	0	0	0	0	0	7	0	0	11
2013	0	0	0	0	0	0	4.2	6.6	0	0	0	0	10.8
2013	17	68	80	58	39	32	11	27	29	14	31	32	439
2013	0	0	2	0	0	0	29	36	136	29	7	0	240
2012	0	0	2	0	0	0	0	0	7	0	0	0	9
2012	1.2	0	0.4	0.7	0	0	0	0	0	0	0	0	2.3
2012	119	43	99	39	0	0	1	0	3	5	0	0	309
2012	0	0	0	0	0	0	0	2	30	0	0	0	32
2011	0	0	0	0	0	0	0	0	0	6	0	7	13
2011	0	0	0	0	0	0	0	0.6	4.8	1.9	0.3	0	7.6
2011	119	73	135	50	61	25	21	29	54	79	73	51	771
2011	6	0	0	0	0	0	0	0	0	0	0	0	6
2010	92	87	124	74	33	40	50	42	61	75	44	36	758
2010	8	0	0	0	0	23	8	0	0	16	0	0	55
2009	0	0	0	0	0	0	49	85	55	43	44	33	310
2009	0	0	0	0	0	0	0	9	26	0	0	0	35

Tue 29th Oct Oct 29	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
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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	Mon 11th Nov Nov 11
-	-	-	-	-	-	1mi, 9:18 Run - General 1) 0.99mi - 9:18(9:22/mi) 138/166bpm [1294b/mi] 110cal Add a comment
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Rob W

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