Alpine Geoff

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Recent Training
25th Nov	General	22mi	1:51:36
21st Nov	General	3.5mi	30:34
17th Nov	General	3.9mi	35:10
17th Nov	General	1mi	9:13
16th Nov	General	12.8mi	57:37

12 Month Benchmarks	Run	Bike
Mile	7:52	2:08
5k	25:46	8:04
5mi	43:18	13:23
10k	58:40	17:24
10mi	1:41:30	29:40

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2012	2013	2014	2015	2016	2017	2019	PB	WB
1mi	2			6:45 58.98	6:49 58.83				6:45 6:45/mi	58.98
10km	3			51:38 53.06	53:02 52.07				51:38 8:19/mi	53.06
10mi	2			1:27:00 51.98		1:20:17 57.22			1:20:17 8:02/mi	57.22
13.1mi	5	2:06:15 46.76	2:01:05 49.05		1:58:25 50.88	2:00:41 49.92	1:54:15 53.60		1:54:15 8:43/mi	53.60
26.2mi	4			4:49:01 43.38		4:31:49 46.85	4:14:38 50.43	4:05:13 53.24	4:05:13 9:22/mi	53.24

2019		Result	WAVA	Distance
28 Apr	London Marathon PB	4:05:13	53.24	26.2mi
17 Mar	Oundle 20			20mi
2017		Result	WAVA	Distance
23 Apr	London Marathon SB	4:14:38	50.43	26.2mi
9 Apr	Larking Gowen City of Norwich Half Marathon PB	1:54:15	53.60	13.1mi
2016		Result	WAVA	Distance
6 Nov	Rockingham 10 PB	1:20:17	57.22	10mi
2 May	Milton Keynes Marathon SB	4:31:49	46.85	26.2mi
13 Mar	Silverstone Half Marathon SB	2:00:41	49.92	13.1mi
2015		Result	WAVA	Distance
11 Oct	Great Eastern Run SB	1:58:25	50.88	13.1mi
27 May	Werrington Joggers Track Mile Championship SB	6:49	58.83	1mi
10 May	Eye 10k SB	53:02	52.07	10km
2014		Result	WAVA	Distance
26 Oct	Great South Run SB	1:27:00	51.98	10mi
28 Sep	West Pinchbeck 10km PB	51:38	53.06	10km
13 Jul	Bushfield Joggers Peterborough 10K	51:48	52.89	10km
11 Jun	Werrington Joggers Track Mile Championship PB	6:45	58.98	1mi
13 Apr	London Marathon SB	4:49:01	43.38	26.2mi
2013		Result	WAVA	Distance
13 Oct	Great Eastern Run SB	2:01:05	49.05	13.1mi
21 Apr	London Marathon			26.2mi
2012		Result	WAVA	Distance
14 Oct	Great Eastern Run SB	2:06:15	46.76	13.1mi
22 Apr	London Marathon			26.2mi

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	2	0	0	0	0	0	2
2024	14	31	35	66	30	31	23	9	23	30	15	0	307
2024	209	183	317	185	400	396	401	427	286	242	142	0	3189
2023	1	0	0	0	0	0	0	0	0	0	0	0	1
2023	10	5	18	47	47	58	21	13	4	4	3	14	244
2023	137	125	122	66	79	41	151	186	205	95	133	81	1421
2022	0	0	0	0	0	0	0	0	0	2	0	0	2
2022	0	0	0	0	0	0	0	0.1	0	0	0	0	0.1
2022	42	45	52	50	46	23	36	16	8	20	9	19	367
2022	12	0	0	0	29	198	194	141	226	199	95	37	1130
2021	57	33	38	37	55	36	41	69	44	80	39	27	556
2021	0	13	0	0	0	0	0	4	7	0	0	0	24
2020	0	0.2	0.1	0	0	0	0	0	0	0	0	0	0.4
2020	20	0	6	68	73	45	46	36	77	64	8	32	476
2020	0	0	0	0	0	0	48	11	0	0	9	0	68
2019	0.2	0.1	0.1	0.5	0.1	0	0.1	0	0	0.2	0	0	1.3
2019	83	72	64	103	50	40	44	13	41	50	37	20	617
2018	0	0	0.5	1.9	0.8	0.3	0.5	0.2	0.5	0	0.1	0	4.7
2018	74	36	76	94	61	58	23	14	1	22	27	53	540
2018	0	20	0	0	0	0	0	0	0	0	0	0	20
2017	67	50	98	113	84	74	53	69	70	66	21	8	772
2017	0	0	0	6	0	0	8	0	0	0	0	0	14
2016	111	62	166	90	92	69	62	77	75	106	78	53	1040
2016	0	0	0	0	12	8	11	0	0	0	0	0	31
2015	45	38	52	68	56	62	32	44	60	58	87	25	628
2015	6	0	0	0	0	0	0	0	0	0	0	11	17
2014	0	0	0	0	0	57	27	0	7	102	62	36	290

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	Wed 6th Nov Nov 6
5.5mi, 51:18 Run - General 1) 1mi - 9:43(9:43/mi) 139/156bpm [1350b/mi] 114cal 2) 1mi - 9:07(9:07/mi) 155/170bpm [1413b/mi] 116cal 3) 1mi - 9:11(9:11/mi) 159/170bpm [1461b/mi] 117cal 4) 1mi - 9:08(9:08/mi) 160/173bpm [1461b/mi] 114cal 5) 1mi - 9:11(9:11/mi) 161/173bpm [1478b/mi] 114cal 6) 0.5mi - 4:58(9:51/mi) 162/169bpm [1595b/mi] 60cal Add a comment	6.2mi, 1:09:27 Run - General 1) 0.66mi - 7:33(11:27/mi) 139/153bpm [1591b/mi] 81cal 2) 1mi - 11:05(11:05/mi) 156/166bpm [1730b/mi] 119cal 3) 1mi - 10:53(10:53/mi) 150/160bpm [1633b/mi] 119cal 4) 1mi - 11:21(11:21/mi) 147/157bpm [1670b/mi] 118cal 5) 1mi - 11:17(11:17/mi) 146/152bpm [1648b/mi] 120cal 6) 1mi - 10:59(10:59/mi) 146/154bpm [1604b/mi] 109cal 7) 0.56mi - 6:17(11:14/mi) 145/151bpm [1630b/mi] 63cal Add a comment	-	22mi, 1:21:13 Bike - General 1) 1mi - 4:29(4:29/mi) 29cal 75/93rpm 86/308W 13.37/17.28mph 2) 1mi - 4:22(4:22/mi) 21cal 80/96rpm 61/256W 13.71/18.64mph 3) 1mi - 4:13(4:13/mi) 32cal 77/99rpm 106/302W 14.24/16.59mph 4) 1mi - 3:41(3:41/mi) 31cal 83/95rpm 122/356W 16.29/17.53mph 5) 1mi - 3:40(3:40/mi) 25cal 83/96rpm 95/350W 16.37/19.73mph 6) 1mi - 3:03(3:03/mi) 22cal 78/109rpm 103/631W 19.63/28.47mph 7) 1mi - 4:27(4:27/mi) 36cal 82/99rpm 114/360W 13.47/18.74mph 8) 1mi - 4:04(4:04/mi) 28cal 80/99rpm 95/307W 14.75/19.39mph 9) 1mi - 3:43(3:43/mi) 26cal 81/97rpm 96/318W 16.13/23.71mph 10) 1mi - 3:23(3:23/mi) 27cal 85/101rpm 114/347W 17.76/23.54mph 11) 1mi - 3:15(3:15/mi) 28cal 84/103rpm 123/505W 18.48/21.79mph 12) 1mi - 3:22(3:22/mi) 31cal 85/104rpm 134/313W 17.81/24.04mph 13) 1mi - 4:12(4:12/mi) 35cal 77/94rpm 118/329W 14.31/18.74mph 14) 1mi - 3:49(3:49/mi) 30cal 78/96rpm 109/326W 15.75/21.48mph 15) 1mi - 2:42(2:42/mi) 18cal 86/105rpm 90/205W 22.25/26.32mph 16) 1mi - 3:18(3:18/mi) 24cal 82/92rpm 101/235W 18.14/19.24mph 17) 1mi - 3:33(3:33/mi) 29cal 85/92rpm 114/238W 16.9/17.78mph 18) 1mi - 3:31(3:31/mi) 28cal 82/92rpm 115/396W 17.02/20.1mph 19) 1mi - 3:16(3:16/mi) 33cal 83/108rpm 148/645W 18.41/24.48mph 20) 1mi - 3:49(3:49/mi) 33cal 82/108rpm 125/421W 15.74/21.46mph 21) 1mi - 3:57(3:57/mi) 30cal 78/94rpm 105/349W 15.22/19.73mph 22) 1mi - 3:23(3:23/mi) 27cal 82/102rpm 113/458W 17.73/20.64mph 23) 0.01mi - 1(2:46/mi) 41/41rpm 1/2W 21.75/14.59mph Add a comment	-	-	3mi, 12:28 Bike - General 1) 1mi - 4:43(4:43/mi) 50cal 12.7/17.11mph 2) 1mi - 3:49(3:49/mi) 47cal 15.74/18.1mph 3) 1mi - 3:54(3:54/mi) 52cal 15.4/20.35mph 4) 0.01mi - 2(5:06/mi) 11.76/8.68mph Add a comment
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	Wed 13th Nov Nov 13
5.7mi, 50:08 Run - General 1) 1mi - 9:01(9:01/mi) 145/165bpm [1307b/mi] 109cal 2) 0.12mi - 59(8:30/mi) 158/168bpm [1343b/mi] 12cal 3) 0.97mi - 8:00(8:13/mi) 164/175bpm [1347b/mi] 109cal 4) 0.28mi - 3:00(10:49/mi) 169/176bpm [1828b/mi] 36cal 5) 0.97mi - 8:00(8:14/mi) 167/182bpm [1376b/mi] 106cal 6) 0.33mi - 3:00(9:00/mi) 173/179bpm [1557b/mi] 40cal 7) 0.99mi - 8:00(8:05/mi) 159/178bpm [1286b/mi] 106cal 8) 1mi - 9:35(9:35/mi) 166/179bpm [1592b/mi] 116cal 9) 0.05mi - 25(9:04/mi) 177/179bpm [1605b/mi] 6cal 10) 0.01mi - 8(10:57/mi) 176/176bpm [1927b/mi] 2cal Add a comment	-	19.5mi, 1:14:40 Bike - General 1) 1mi - 5:18(5:18/mi) 53cal 11.33/18.16mph 2) 1mi - 4:34(4:34/mi) 44cal 13.15/22.08mph 3) 1mi - 4:12(4:12/mi) 62cal 14.28/26.61mph 4) 1mi - 4:10(4:10/mi) 50cal 14.41/24.11mph 5) 1mi - 3:00(3:00/mi) 56cal 20.01/24.61mph 6) 1mi - 3:07(3:07/mi) 49cal 19.22/25.05mph 7) 1mi - 4:12(4:12/mi) 63cal 14.29/18.85mph 8) 1mi - 3:13(3:13/mi) 49cal 18.62/24.06mph 9) 1mi - 4:31(4:31/mi) 45cal 13.3/18.7mph 10) 1mi - 3:20(3:20/mi) 48cal 17.98/19.31mph 11) 1mi - 4:12(4:12/mi) 64cal 14.31/18.16mph 12) 1mi - 3:11(3:11/mi) 52cal 18.82/26.53mph 13) 1mi - 3:09(3:09/mi) 51cal 19.03/20.89mph 14) 1mi - 3:25(3:25/mi) 49cal 17.55/18.97mph 15) 1mi - 3:37(3:37/mi) 48cal 16.58/18.79mph 16) 1mi - 3:10(3:10/mi) 55cal 18.95/20.94mph 17) 1mi - 3:47(3:47/mi) 51cal 15.84/18.41mph 18) 1mi - 4:38(4:38/mi) 49cal 12.96/16.7mph 19) 1mi - 4:06(4:06/mi) 47cal 14.66/18.72mph 20) 0.52mi - 1:48(3:29/mi) 24cal 17.2/19.16mph Add a comment 19.4mi, 1:16:10 Bike - General 1) 1mi - 4:23(4:23/mi) 46cal 13.69/16.26mph 2) 1mi - 4:22(4:22/mi) 46cal 13.71/18.1mph 3) 1mi - 3:46(3:46/mi) 50cal 15.9/17.95mph 4) 1mi - 3:44(3:44/mi) 48cal 16.06/17.74mph 5) 1mi - 3:34(3:34/mi) 50cal 16.82/19.73mph 6) 1mi - 3:30(3:30/mi) 50cal 17.12/20.12mph 7) 1mi - 3:42(3:42/mi) 48cal 16.24/17.11mph 8) 1mi - 4:11(4:11/mi) 58cal 14.32/16.57mph 9) 1mi - 3:12(3:12/mi) 53cal 18.76/31.7mph 10) 1mi - 3:17(3:17/mi) 51cal 18.24/31.58mph 11) 1mi - 3:46(3:46/mi) 46cal 15.94/20mph 12) 1mi - 4:50(4:50/mi) 65cal 12.4/16.97mph 13) 1mi - 3:52(3:52/mi) 46cal 15.51/24.46mph 14) 1mi - 3:15(3:15/mi) 54cal 18.45/25.3mph 15) 1mi - 4:10(4:10/mi) 57cal 14.39/21mph 16) 1mi - 4:22(4:22/mi) 54cal 13.73/22.6mph 17) 1mi - 3:12(3:12/mi) 55cal 18.72/33.08mph 18) 1mi - 4:44(4:44/mi) 56cal 12.68/21.64mph 19) 1mi - 4:23(4:23/mi) 48cal 13.69/18.99mph 20) 0.36mi - 1:53(5:11/mi) 20cal 11.57/17.62mph Add a comment	-	-	19.4mi, 1:20:51 Bike - General 1) 1mi - 4:22(4:22/mi) 51cal 13.73/18.91mph 2) 1mi - 4:40(4:40/mi) 45cal 12.86/20.89mph 3) 1mi - 4:19(4:19/mi) 64cal 13.88/26.61mph 4) 1mi - 4:33(4:33/mi) 45cal 13.21/21.21mph 5) 1mi - 3:37(3:37/mi) 52cal 16.59/22.5mph 6) 1mi - 3:06(3:06/mi) 54cal 19.4/25.36mph 7) 1mi - 4:43(4:43/mi) 61cal 12.7/17.55mph 8) 1mi - 3:31(3:31/mi) 46cal 17.05/23.54mph 9) 1mi - 3:59(3:59/mi) 50cal 15.07/20.91mph 10) 1mi - 3:56(3:56/mi) 47cal 15.27/16.43mph 11) 1mi - 5:57(5:57/mi) 60cal 10.09/13.36mph 12) 1mi - 3:19(3:19/mi) 50cal 18.09/25.19mph 13) 1mi - 3:34(3:34/mi) 49cal 16.8/20.54mph 14) 1mi - 3:54(3:54/mi) 47cal 15.39/16.49mph 15) 1mi - 3:56(3:56/mi) 48cal 15.25/17.64mph 16) 1mi - 3:39(3:39/mi) 47cal 16.44/18.51mph 17) 1mi - 4:10(4:10/mi) 50cal 14.41/17.76mph 18) 1mi - 4:36(4:36/mi) 49cal 13.03/15.36mph 19) 1mi - 4:32(4:32/mi) 44cal 13.25/15.53mph 20) 0.39mi - 2:28(6:17/mi) 12cal 9.55/13.02mph Add a comment 19.4mi, 1:21:45 Bike - General 1) 1mi - 4:21(4:21/mi) 47cal 13.8/16.39mph 2) 1mi - 4:47(4:47/mi) 45cal 12.54/16.03mph 3) 1mi - 3:50(3:50/mi) 52cal 15.67/20.52mph 4) 1mi - 4:31(4:31/mi) 43cal 13.29/15.2mph 5) 1mi - 4:06(4:06/mi) 47cal 14.63/18.76mph 6) 1mi - 3:36(3:36/mi) 48cal 16.65/18.81mph 7) 1mi - 3:48(3:48/mi) 47cal 15.78/16.47mph 8) 1mi - 4:25(4:25/mi) 58cal 13.59/16.51mph 9) 1mi - 4:40(4:40/mi) 46cal 12.87/23.44mph 10) 1mi - 4:18(4:18/mi) 45cal 13.96/16.93mph 11) 1mi - 4:01(4:01/mi) 46cal 14.91/19.22mph 12) 1mi - 4:59(4:59/mi) 65cal 12.03/16.59mph 13) 1mi - 3:59(3:59/mi) 48cal 15.08/22.87mph 14) 1mi - 3:36(3:36/mi) 58cal 16.66/22.92mph 15) 1mi - 4:24(4:24/mi) 57cal 13.65/21.08mph 16) 1mi - 4:13(4:13/mi) 57cal 14.23/22.31mph 17) 1mi - 3:17(3:17/mi) 58cal 18.29/31.66mph 18) 1mi - 4:55(4:55/mi) 56cal 12.22/20.29mph 19) 1mi - 4:13(4:13/mi) 50cal 14.23/19.49mph 20) 0.36mi - 1:47(4:58/mi) 23cal 12.09/17.22mph Add a comment	-
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	Wed 20th Nov Nov 20
-	-	12.8mi, 57:37 Bike - General 1) 1mi - 4:58(4:58/mi) 42cal 12.08/16.68mph 2) 1mi - 6:04(6:04/mi) 29cal 9.89/15.78mph 3) 1mi - 4:33(4:33/mi) 44cal 13.17/16.82mph 4) 1mi - 4:23(4:23/mi) 44cal 13.71/15.53mph 5) 1mi - 3:59(3:59/mi) 45cal 15.07/18.51mph 6) 1mi - 4:11(4:11/mi) 45cal 14.32/18.22mph 7) 1mi - 4:07(4:07/mi) 45cal 14.55/15.92mph 8) 1mi - 4:31(4:31/mi) 44cal 13.3/15.3mph 9) 1mi - 4:40(4:40/mi) 41cal 12.87/14.01mph 10) 1mi - 3:45(3:45/mi) 50cal 16/21.58mph 11) 1mi - 4:49(4:49/mi) 48cal 12.46/20.18mph 12) 1mi - 4:15(4:15/mi) 46cal 14.1/17.07mph 13) 0.77mi - 3:22(4:21/mi) 33cal 13.79/18.16mph Add a comment	3.9mi, 35:10 Bike - General 1) 1mi - 8:40(8:40/mi) 139/169bpm [1205b/mi] 100cal 2) 1mi - 9:14(9:14/mi) 162/173bpm [1495b/mi] 124cal 3) 1mi - 9:07(9:07/mi) 173/185bpm [1576b/mi] 135cal 4) 0.89mi - 8:09(9:10/mi) 178/183bpm [1631b/mi] 127cal Add a comment 1mi, 9:13 Bike - General 1) 0.97mi - 9:13(9:31/mi) 136/157bpm [1293b/mi] 103cal Add a comment	-	-	-
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	Wed 27th Nov Nov 27
3.5mi, 30:34 Run - General 1) 1mi - 9:10(9:10/mi) 148/167bpm [1357b/mi] 114cal 2) 1mi - 8:32(8:32/mi) 162/175bpm [1383b/mi] 112cal 3) 1mi - 8:43(8:43/mi) 166/177bpm [1446b/mi] 115cal 4) 0.51mi - 4:09(8:13/mi) 166/180bpm [1363b/mi] 55cal Add a comment	-	-	-	22mi, 1:51:36 Bike - General 1) 1mi - 5:54(5:54/mi) 34cal 10.18/16.99mph 2) 1mi - 5:07(5:07/mi) 48cal 11.71/16.89mph 3) 1mi - 4:52(4:52/mi) 43cal 12.31/14.76mph 4) 1mi - 4:47(4:47/mi) 45cal 12.56/15.34mph 5) 1mi - 5:12(5:12/mi) 33cal 11.55/14.51mph 6) 1mi - 5:06(5:06/mi) 36cal 11.76/17.8mph 7) 1mi - 4:56(4:56/mi) 37cal 12.17/17.7mph 8) 1mi - 5:09(5:09/mi) 46cal 11.64/16.14mph 9) 1mi - 4:56(4:56/mi) 22cal 12.17/13.99mph 10) 1mi - 5:25(5:25/mi) 39cal 11.09/17.53mph 11) 1mi - 4:32(4:32/mi) 38cal 13.24/15.57mph 12) 1mi - 5:09(5:09/mi) 37cal 11.67/14.97mph 13) 1mi - 6:13(6:13/mi) 41cal 9.65/14.53mph 14) 1mi - 4:46(4:46/mi) 41cal 12.57/16.09mph 15) 1mi - 5:23(5:23/mi) 40cal 11.16/14.36mph 16) 1mi - 5:28(5:28/mi) 36cal 10.96/14.11mph 17) 1mi - 5:08(5:08/mi) 42cal 11.68/14.11mph 18) 1mi - 5:06(5:06/mi) 36cal 11.75/14.67mph 19) 1mi - 4:52(4:52/mi) 39cal 12.35/16.43mph 20) 1mi - 3:45(3:45/mi) 46cal 16.03/18.39mph 21) 1mi - 4:51(4:51/mi) 46cal 12.35/17.53mph 22) 1mi - 4:55(4:55/mi) 39cal 12.18/17.62mph 23) 0.01mi - 4(4:22/mi) 13.73/12.46mph Add a comment	-	-

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