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CW22

Last on at 3pm, 11th Oct 2024

R40

About
Bests
All Races
Mileage
Training

Races
11
Miles
3925
Miles
1003
Miles
29
WAVA
65.18%
5k
20:02
10k
42:04
Mara
4:29:40

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Recent Training
12th Nov	General	3.1mi	23:59
11th Nov	General	2.8mi	33:45
8th Nov	General	4.5mi	46:50
7th Nov	General	3.5mi	35:23
4th Nov	General	3.1mi	33:29

12 Month Benchmarks	Run	Bike
Mile	6:13	2:55
5k	21:25	10:14
5mi	38:39	17:37
10k	53:49	23:59
10mi	1:34:34	43:29
Half	2:22:51	0
20mi	3:46:12	0
Mara	5:11:19	0
50k	6:19:57	0
40mi	8:29:08	0
75k	11:26:02	0
50mi	12:33:04	0
100k	16:19:22	0

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Best Times
Best WAVA

Dist	Races	2013	2015	2016	2017	2019	2021	2024	PB	WB
5km	4		20:12 64.30	20:02 65.18		20:33 64.89		21:42 63.77	20:02 6:27/mi	65.18
10km	1				42:04 63.59				42:04 6:46/mi	63.59
26mi	1			3:50:48 52.53					3:50:48 8:53/mi	52.53
26.2mi	1	4:29:40 45.09							4:29:40 10:18/mi	45.09
30mi	1					5:17:17 46.01			5:17:17 10:35/mi	46.01
35mi	1							8:53:39 34.46	8:53:39 15:15/mi	34.46
40.8mi	1						7:38:00 47.38		7:38:00 11:14/mi	47.38
62mi	1						15:52:48 38.43		15:52:48 15:22/mi	38.43

2024		Result	WAVA	Distance
12 Jul	Newstead Abbey Dash SB	21:42		5km
6 Jan	Hardmoors 30 PB	8:53:39		35mi
2022		Result	WAVA	Distance
16 Jun	Grindleford fell race			4.9mi
2021		Result	WAVA	Distance
17 Sep	Hardmoors 60 PB	15:52:48		62mi
8 May	Dukeries 40 PB	7:38:00		40.8mi
2019		Result	WAVA	Distance
1 Jun	Long Eaton parkrun SB	20:33		5km
11 May	Dukeries 30 PB	5:17:17		30mi
2017		Result	WAVA	Distance
5 Mar	The Nottingham 10k PB	42:04		10km
2016		Result	WAVA	Distance
25 Sep	Ikano Bank Robin Hood Marathon PB	3:50:48		26mi
30 Apr	Mansfield parkrun PB	20:02		5km
2015		Result	WAVA	Distance
19 Sep	Mansfield parkrun SB	20:12		5km
2013		Result	WAVA	Distance
29 Sep	Robin Hood Marathon PB	4:29:40		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	3	3	8	0	2	5	4	2	0	27
2024	95	68	86	88	127	98	113	126	137	27	22	0	988
2024	0	0	0	0	0	0	0	21	0	0	0	0	21
2023	82	27	19	4	20	70	121	48	75	62	83	71	682
2023	0	0	29	14	7	0	0	4	14	0	0	0	69
2022	2	0	0	0	0	0	0	0	0	0	0	0	2
2022	72	97	107	80	100	32	28	7	39	27	29	12	629
2022	0	0	5	1	3	9	13	28	80	31	0	0	168
2021	72	95	104	127	86	112	107	118	130	53	60	48	1111
2021	30	54	142	72	18	26	46	69	26	31	0	0	513
2020	0	0	0	0	0	0	0	29	110	93	137	147	515
2020	0	0	0	0	0	0	0	47	92	72	21	0	231

Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24
-	2mi, 44:09 Walk - General 1) 1mi - 22:02(22:02/mi) 78/90bpm [1719b/mi] 109cal 52/60rpm 2) 1mi - 22:05(22:05/mi) 79/94bpm [1744b/mi] 106cal 47/110rpm 3) 0.02mi - 2(1:50/mi) 71/72bpm [131b/mi] Add a comment	-	3mi, 39:07 Run - General 1) 1mi - 11:35(11:35/mi) 126/139bpm [1460b/mi] 141cal 304/446W 2) 1mi - 14:46(14:46/mi) 132/151bpm [1950b/mi] 166cal 220/409W 3) 0.97mi - 12:45(13:05/mi) 130/144bpm [1702b/mi] 147cal 245/456W Add a comment	-	5mi, 47:50 Run - General 1) 1mi - 8:35(8:35/mi) 138/148bpm [1184b/mi] 121cal 391/605W 2) 1mi - 9:02(9:02/mi) 156/163bpm [1409b/mi] 136cal 383/532W 3) 1mi - 10:53(10:53/mi) 151/168bpm [1643b/mi] 151cal 310/448W 4) 1mi - 10:05(10:05/mi) 158/166bpm [1592b/mi] 147cal 344/439W 5) 0.99mi - 9:16(9:22/mi) 149/156bpm [1396b/mi] 127cal 320/370W Add a comment	-
Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
2.1mi, 1:05:15 Walk - General 1) 1mi - 33:20(33:20/mi) 85/116bpm [2833b/mi] 146cal 29/74rpm 2) 1mi - 30:15(30:15/mi) 86/111bpm [2601b/mi] 136cal 37/73rpm 3) 0.08mi - 1:40(22:06/mi) 86/90bpm [1901b/mi] 9cal 49/55rpm Add a comment	7mi, 1:00:01 Run - General 1) 1mi - 7:46(7:46/mi) 138/152bpm [1072b/mi] 109cal 363/578W 2) 1mi - 8:08(8:08/mi) 146/152bpm [1187b/mi] 119cal 349/398W 3) 1mi - 9:31(9:31/mi) 160/175bpm [1523b/mi] 145cal 394/645W 4) 1mi - 9:15(9:15/mi) 157/175bpm [1453b/mi] 137cal 358/515W 5) 1mi - 8:47(8:47/mi) 152/157bpm [1336b/mi] 127cal 351/411W 6) 1mi - 8:42(8:42/mi) 156/160bpm [1357b/mi] 129cal 366/427W 7) 1mi - 7:50(7:50/mi) 165/175bpm [1293b/mi] 127cal 410/508W 8) 0mi - 2(6:53/mi) 175/175bpm [1205b/mi] 502/502W Add a comment	-	3.1mi, 33:12 Run - General 1) 1mi - 11:06(11:06/mi) 125/143bpm [1388b/mi] 133cal 321/468W 2) 1mi - 10:16(10:16/mi) 136/152bpm [1396b/mi] 136cal 319/441W 3) 1mi - 11:01(11:01/mi) 141/155bpm [1553b/mi] 140cal 307/497W 4) 0.08mi - 49(10:14/mi) 142/144bpm [1452b/mi] 11cal 320/361W Add a comment	-	-	-
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	Thu 7th Nov Nov 7
-	-	1.8mi, 44:19 Walk - General 1) 1mi - 23:41(23:41/mi) 91/108bpm [2155b/mi] 120cal 48/79rpm 2) 0.76mi - 20:38(27:14/mi) 86/100bpm [2342b/mi] 94cal 41/100rpm Add a comment 4.6mi, 43:18 Run - General 1) 1mi - 8:57(8:57/mi) 137/149bpm [1227b/mi] 125cal 380/552W 2) 1mi - 9:30(9:30/mi) 150/158bpm [1425b/mi] 137cal 353/481W 3) 1mi - 9:23(9:23/mi) 158/169bpm [1482b/mi] 139cal 368/489W 4) 1mi - 9:54(9:54/mi) 156/170bpm [1545b/mi] 142cal 359/570W 5) 0.61mi - 5:34(9:04/mi) 159/176bpm [1443b/mi] 84cal 345/558W Add a comment	3.1mi, 33:29 Run - General 1) 1mi - 11:08(11:08/mi) 126/141bpm [1403b/mi] 134cal 311/460W 2) 1mi - 10:09(10:09/mi) 133/147bpm [1351b/mi] 130cal 327/429W 3) 1mi - 11:16(11:16/mi) 133/147bpm [1499b/mi] 138cal 300/434W 4) 0.08mi - 55(11:03/mi) 131/136bpm [1446b/mi] 11cal 296/321W Add a comment	-	-	3.5mi, 35:23 Run - General 1) 1mi - 8:10(8:10/mi) 148/160bpm [1210b/mi] 120cal 402/592W 2) 1mi - 9:47(9:47/mi) 151/170bpm [1478b/mi] 141cal 357/571W 3) 1mi - 12:40(12:40/mi) 144/162bpm [1824b/mi] 154cal 280/477W 4) 0.51mi - 4:45(9:21/mi) 142/164bpm [1329b/mi] 61cal 316/471W Add a comment
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	Thu 14th Nov Nov 14
4.5mi, 46:50 Run - General 1) 1mi - 9:24(9:24/mi) 143/158bpm [1344b/mi] 132cal 366/542W 2) 1mi - 12:15(12:15/mi) 139/162bpm [1703b/mi] 140cal 265/409W 3) 1mi - 9:05(9:05/mi) 151/161bpm [1372b/mi] 132cal 365/484W 4) 1mi - 11:27(11:27/mi) 147/168bpm [1684b/mi] 150cal 302/556W 5) 0.45mi - 4:38(10:23/mi) 143/154bpm [1484b/mi] 59cal 267/490W Add a comment	-	-	2.8mi, 33:45 Run - General 1) 1mi - 11:46(11:46/mi) 124/136bpm [1458b/mi] 135cal 296/479W 2) 1mi - 11:56(11:56/mi) 121/137bpm [1445b/mi] 134cal 278/483W 3) 0.81mi - 10:03(12:21/mi) 127/147bpm [1568b/mi] 114cal 266/475W Add a comment	3.1mi, 23:59 Run - General 1) 1mi - 7:36(7:36/mi) 151/169bpm [1148b/mi] 114cal 459/674W 2) 1mi - 7:47(7:47/mi) 164/172bpm [1276b/mi] 124cal 420/613W 3) 1mi - 7:39(7:39/mi) 169/178bpm [1294b/mi] 127cal 445/683W 4) 0.13mi - 57(7:14/mi) 169/174bpm [1224b/mi] 16cal 485/651W Add a comment	-	-

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