DfdMike

About Me
Lifelong runner, now doing Parkruns just for fun plus the odd Cross Country Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Don’t expect too much too soon. It’s a journey, not a race!

Recent Blogs
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My parkrun
Dartford parkrun

Recent Training
1st Feb	General	8mi	1:40:11
31st Jan	General	0.8mi	49:58
31st Jan	Treadmill	3.9mi	39:55
29th Jan	General	0.7mi	48:15
29th Jan	Treadmill	4.1mi	43:06

12 Month Benchmarks	Run	Bike
Mile	8:08	2:38
5k	25:55	13:44
5mi	46:21	22:29
10k	1:00:59	29:13

Recent Pictures

2025 Targets	Set your targets
Run 700

Recent Threads
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Best Times
Best WAVA

Dist	Races	2024	PB	WB
5km	1	28:05 57.51	28:05 9:02/mi	57.51

2024		Result	WAVA	Distance
31 Jul	Joydens Wood 5K Summer Series - Race 3 PB	28:05	57.51	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	4.1	0	0	0	0	0	0	0	0	0	0	0	4.1
2025	73	8	0	0	0	0	0	0	0	0	0	0	81
2024	3	0	3	0	5	13	14	19	5	3	0	7	72
2024	0	0	0	0	0	0	0	0	2.7	3.7	5.3	3	14.6
2024	57	84	69	16	10	47	57	49	49	54	29	31	553
2024	0	0	0	60	68	12	23	51	10	0	0	0	223
2023	0	0	0	0	0	2	0	0	0	0	0	25	28
2023	81	35	39	3	25	38	60	67	51	59	84	50	592
2023	0	0	38	148	137	56	0	27	12	12	0	0	431
2022	7	3	4	3	0	0	0	0	0	3	4	0	25
2022	6.1	3.2	0	0.7	0	0	0	0.3	0	0	0.6	0	10.9
2022	57	50	73	68	64	68	62	53	61	64	79	53	752
2022	0	8	0	10	0	14	17	0	49	23	10	0	132
2021	11	9	20	0	2	0	0	0	0	3	0	0	44
2021	0	0	0	5.4	1.5	5.7	5.1	3	5.1	2.4	4.7	4.9	37.9
2021	87	74	90	96	8	24	56	52	55	52	50	53	696
2021	0	0	67	84	8	0	14	21	34	10	6	0	245
2020	0	0	12	75	69	40	26	0	1	0	23	2	247
2020	0	0	0	0	0	0	0	2.9	4.1	4	0	2.9	13.9
2020	14	52	72	73	84	48	72	70	76	67	70	48	745
2020	15	39	30	0	0	35	42	50	110	66	0	13	398
2019	3	0	0	9	5	12	5	6	11	5	6	16	78
2019	0	5	14	27	36	33	19	0	21	60	75	57	346
2019	0	2	15	44	27	40	40	50	33	20	27	21	319
2018	0	3	0	0	0	10	0	3	0	0	1	12	29
2018	7	2	12	47	5	4	49	12	40	28	0	28	233
2018	48	33	42	33	16	0	54	37	25	34	24	19	367
2017	0	9	0	0	0	3	3	0	1	3	5	6	30
2017	0	0	0	0	0	0	0.4	0	0	0	0	0	0.4
2017	0	0	28	14	5	5	6	10	4	2	0	4	77
2017	40	46	47	50	60	49	47	45	35	47	37	34	537
2016	5	1	8	4	4	40	24	4	13	0	9	6	120
2016	0	0	0	0	0	0.4	0	0	0	0	0	0	0.4
2016	10	5	7	20	33	13	22	26	45	6	0	0	187
2016	39	64	48	49	69	32	75	71	45	65	38	46	641
2015	0	0	0	0	0	0	2	3	5	2	1	16	28
2015	11	25	0	0	0	0	35	27	31	5	3	0	136
2015	0	0	0	0	0	9	31	47	43	64	64	35	292
2013	0	0	3	0	0	0	0	0	4	0	0	0	7
2009	0	0	0	0	0	0	0	0	0	0	0	4	4

Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
-	0.8mi, 51:39 Swim - General 1) 0.19mi - 10:50(58:08/mi) 113/125bpm [6568b/mi] 111cal 30/rpm 2) 0mi - 2(0/mi) 89/89bpm [INFb/mi] 3) 0mi - 2:52(0/mi) 82/91bpm [INFb/mi] 11cal 4) 0.19mi - 10:09(54:28/mi) 133/146bpm [7244b/mi] 136cal 32/rpm 5) 0mi - 2:55(0/mi) 90/143bpm [INFb/mi] 12cal 6) 0.43mi - 24:51(57:08/mi) 126/153bpm [7199b/mi] 260cal 32/rpm Add a comment 3.7mi, 40:01 Run - Treadmill 1) 1mi - 11:31(11:31/mi) 107/128bpm [1232b/mi] 111cal 2) 1mi - 9:40(9:40/mi) 136/140bpm [1314b/mi] 135cal 3) 1mi - 9:42(9:42/mi) 142/145bpm [1376b/mi] 141cal 4) 0.68mi - 9:09(13:30/mi) 121/145bpm [1633b/mi] 75cal Add a comment	-	0.3mi, 24:22 Swim - General 1) 0.12mi - 7:05(57:02/mi) 145/160bpm [8269b/mi] 102cal 30/rpm 2) 0mi - 2:49(0/mi) 89/144bpm [INFb/mi] 13cal 3) 0.19mi - 10:37(56:57/mi) 109/122bpm [6207b/mi] 85cal 31/rpm 4) 0mi - 3:51(0/mi) 88/111bpm [INFb/mi] 13cal Add a comment 3.9mi, 40:28 Run - Treadmill 1) 1mi - 10:13(10:13/mi) 120/141bpm [1226b/mi] 120cal 2) 1mi - 9:09(9:09/mi) 142/153bpm [1300b/mi] 134cal 3) 1mi - 9:16(9:16/mi) 147/155bpm [1362b/mi] 139cal 4) 0.94mi - 11:50(12:36/mi) 125/158bpm [1575b/mi] 101cal Add a comment	-	-	2.6mi, 27:24 Run - General 1) 1mi - 10:26(10:26/mi) 132/139bpm [1378b/mi] 138cal 2) 1mi - 10:28(10:28/mi) 137/143bpm [1434b/mi] 142cal 3) 0.59mi - 6:29(11:02/mi) 128/131bpm [1413b/mi] 81cal Add a comment 3.1mi, 28:32 Run - parkrun 1) 1mi - 9:31(9:31/mi) 129/142bpm [1228b/mi] 130cal 2) 1mi - 8:47(8:47/mi) 149/154bpm [1308b/mi] 131cal 3) 1mi - 9:02(9:02/mi) 145/152bpm [1309b/mi] 133cal 4) 0.16mi - 1:15(7:58/mi) 145/146bpm [1155b/mi] 19cal Add a comment 1.7mi, 16:27 Run - General 1) 1mi - 9:37(9:37/mi) 125/140bpm [1201b/mi] 124cal 2) 0.66mi - 6:50(10:26/mi) 126/134bpm [1314b/mi] 84cal Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
-	-	6.4mi, 1:28:51 Run - General DRR Winter Handicap inc warm up and cool down 24:24 1) 1mi - 10:33(10:33/mi) 119/138bpm [1255b/mi] 129cal 2) 0.75mi - 8:14(11:03/mi) 131/137bpm [1448b/mi] 105cal 3) 0.1mi - 16:18(2:50:00/mi) 102/114bpm [17339b/mi] 82cal 4) 1mi - 8:42(8:42/mi) 152/168bpm [1322b/mi] 132cal 5) 1mi - 8:42(8:42/mi) 156/160bpm [1356b/mi] 134cal 6) 0.79mi - 7:00(8:52/mi) 161/168bpm [1429b/mi] 110cal 7) 0.14mi - 10:00(1:13:33/mi) 119/168bpm [8752b/mi] 46cal 8) 1mi - 11:38(11:38/mi) 144/156bpm [1674b/mi] 152cal 9) 0.66mi - 7:45(11:43/mi) 144/148bpm [1687b/mi] 102cal Add a comment	-	-	6mi, 1:00:24 Run - General 1) 1mi - 8:57(8:57/mi) 123/134bpm [1100b/mi] 115cal 2) 1mi - 9:21(9:21/mi) 133/143bpm [1244b/mi] 125cal 3) 1mi - 9:52(9:52/mi) 144/147bpm [1421b/mi] 140cal 4) 1mi - 10:09(10:09/mi) 142/149bpm [1442b/mi] 143cal 5) 1mi - 10:53(10:53/mi) 131/137bpm [1426b/mi] 132cal 6) 1mi - 11:02(11:02/mi) 129/135bpm [1423b/mi] 131cal 7) 0mi - 10(48:07/mi) 116/117bpm [5582b/mi] 1cal Add a comment	1.9mi, 20:41 Run - General 1) 1mi - 11:25(11:25/mi) 127/134bpm [1450b/mi] 144cal 2) 0.88mi - 9:16(10:34/mi) 135/143bpm [1425b/mi] 127cal Add a comment 2.1mi, 20:42 Run - General 1) 1mi - 9:41(9:41/mi) 124/136bpm [1201b/mi] 126cal 2) 1mi - 9:39(9:39/mi) 128/136bpm [1235b/mi] 125cal 3) 0.13mi - 1:22(10:10/mi) 132/134bpm [1342b/mi] 18cal Add a comment
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
-	-	8.5mi, 1:33:14 Run - General Warm Up - DRR Princes Road Hills - Cool Down 1) 1mi - 9:26(9:26/mi) 129/138bpm [1218b/mi] 127cal 2) 1mi - 10:15(10:15/mi) 132/144bpm [1354b/mi] 137cal 3) 0.46mi - 5:11(11:13/mi) 139/145bpm [1558b/mi] 70cal 4) 0.68mi - 11:29(16:53/mi) 122/144bpm [2060b/mi] 112cal 5) 1mi - 9:17(9:17/mi) 145/153bpm [1347b/mi] 134cal 6) 1mi - 11:15(11:15/mi) 143/159bpm [1608b/mi] 150cal 7) 1mi - 9:29(9:29/mi) 157/164bpm [1489b/mi] 143cal 8) 0.37mi - 3:41(9:56/mi) 154/162bpm [1530b/mi] 53cal 9) 0.02mi - 1:21(1:24:49/mi) 129/152bpm [10941b/mi] 9cal 10) 1mi - 11:11(11:11/mi) 136/147bpm [1521b/mi] 140cal 11) 0.94mi - 10:37(11:16/mi) 148/155bpm [1669b/mi] 137cal Add a comment	0.8mi, 51:39 Swim - General 1) 0.19mi - 10:57(58:46/mi) 102/122bpm [5995b/mi] 91cal 31/rpm 2) 0mi - 2:06(0/mi) 75/119bpm [INFb/mi] 7cal 3) 0.19mi - 10:33(56:35/mi) 109/124bpm [6167b/mi] 91cal 32/rpm 4) 0mi - 4:57(0/mi) 76/113bpm [INFb/mi] 14cal 5) 0.19mi - 10:48(57:55/mi) 128/145bpm [7413b/mi] 131cal 32/rpm 6) 0mi - 1:42(0/mi) 89/137bpm [INFb/mi] 7cal 7) 0.19mi - 10:36(56:53/mi) 107/125bpm [6087b/mi] 68cal 33/rpm Add a comment	-	0.1mi, 3:35 Swim - General 1) 0.06mi - 3:35(57:34/mi) 140/154bpm [8060b/mi] 48cal 29/rpm Add a comment 3.6mi, 36:11 Run - Treadmill 1) 1mi - 10:42(10:42/mi) 109/124bpm [1166b/mi] 103cal 2) 1mi - 9:35(9:35/mi) 130/138bpm [1245b/mi] 124cal 3) 1mi - 9:40(9:40/mi) 139/143bpm [1345b/mi] 134cal 4) 0.55mi - 6:14(11:20/mi) 129/144bpm [1462b/mi] 67cal Add a comment	3.8mi, 53:40 Run - Steady-State Trimmed from another training entry Add a comment 3.1mi, 28:15 Run - parkrun Trimmed from another training entry Add a comment 1.9mi, 24:31 Run - Steady-State 1) 1mi - 10:21(10:21/mi) 113/130bpm [1170b/mi] 119cal 2) 0.78mi - 8:56(11:28/mi) 109/122bpm [1250b/mi] 93cal 3) 0.11mi - 5:19(47:01/mi) 86/116bpm [4044b/mi] 22cal 4) 1mi - 9:12(9:12/mi) 132/144bpm [1215b/mi] 123cal 5) 1mi - 8:47(8:47/mi) 147/152bpm [1291b/mi] 128cal 6) 1mi - 8:56(8:56/mi) 152/155bpm [1357b/mi] 132cal 7) 0.17mi - 1:26(8:15/mi) 155/157bpm [1278b/mi] 21cal 8) 1mi - 23:55(23:55/mi) 111/157bpm [2655b/mi] 159cal 9) 1mi - 10:35(10:35/mi) 133/136bpm [1409b/mi] 133cal 10) 1mi - 10:45(10:45/mi) 130/134bpm [1398b/mi] 131cal 11) 0.76mi - 8:22(10:59/mi) 129/132bpm [1416b/mi] 100cal Add a comment
Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1
-	0.7mi, 51:15 Swim - General 1) 0.16mi - 8:52(57:07/mi) 122/132bpm [6969b/mi] 105cal 29/rpm 2) 0mi - 2:27(0/mi) 79/113bpm [INFb/mi] 9cal 3) 0.19mi - 10:32(56:30/mi) 111/131bpm [6272b/mi] 93cal 30/rpm 4) 0mi - 3:47(0/mi) 75/96bpm [INFb/mi] 9cal 5) 0.19mi - 10:39(57:10/mi) 126/143bpm [7203b/mi] 125cal 32/rpm 6) 0mi - 4:11(0/mi) 73/121bpm [INFb/mi] 10cal 7) 0.19mi - 10:47(57:53/mi) 131/146bpm [7582b/mi] 133cal 32/rpm Add a comment 3.9mi, 40:25 Run - Treadmill 1) 1mi - 10:43(10:43/mi) 109/126bpm [1168b/mi] 104cal 2) 1mi - 9:36(9:36/mi) 126/131bpm [1209b/mi] 117cal 3) 1mi - 9:41(9:41/mi) 130/134bpm [1258b/mi] 121cal 4) 0.85mi - 10:26(12:19/mi) 112/140bpm [1379b/mi] 70cal Add a comment	8.7mi, 1:29:07 Run - General 1) 1m - 9:46(9:46/m) 131/161bpm [1275b/mi] 2) 1m - 9:44(9:44/m) 134/146bpm [1301b/mi] 3) 1m - 11:30(11:30/m) 131/140bpm [1509b/mi] 4) 1m - 9:53(9:53/m) 141/152bpm [1393b/mi] 5) 1m - 10:56(10:56/m) 144/151bpm [1579b/mi] 6) 1m - 9:36(9:36/m) 144/154bpm [1385b/mi] 7) 1m - 9:34(9:34/m) 149/153bpm [1426b/mi] 8) 1m - 10:12(10:12/m) 148/161bpm [1511b/mi] 9) 0.72m - 7:56(10:57/m) 146/149bpm [1594b/mi] Add a comment	0.7mi, 48:15 Swim - General 1) 0.09mi - 5:24(57:57/mi) 129/143bpm [7475b/mi] 74cal 29/rpm 2) 0mi - 2:40(0/mi) 78/132bpm [INFb/mi] 10cal 3) 0.19mi - 10:56(58:37/mi) 95/111bpm [5568b/mi] 62cal 31/rpm 4) 0mi - 2:26(0/mi) 73/95bpm [INFb/mi] 7cal 5) 0.2mi - 10:53(53:56/mi) 118/131bpm [6364b/mi] 113cal 32/rpm 6) 0mi - 4:53(0/mi) 71/123bpm [INFb/mi] 12cal 7) 0.19mi - 11:03(59:18/mi) 117/134bpm [6937b/mi] 110cal 32/rpm Add a comment 4.1mi, 43:06 Run - Treadmill 1) 1mi - 10:29(10:29/mi) 116/129bpm [1216b/mi] 114cal 2) 1mi - 9:41(9:41/mi) 133/140bpm [1287b/mi] 128cal 3) 1mi - 9:07(9:07/mi) 144/150bpm [1313b/mi] 129cal 4) 1mi - 11:56(11:56/mi) 120/149bpm [1431b/mi] 94cal 5) 0.11mi - 1:54(16:41/mi) 103/107bpm [1719b/mi] 5cal Add a comment	-	0.8mi, 49:58 Swim - General 1) 0.19mi - 10:32(56:28/mi) 122/136bpm [6889b/mi] 122cal 30/rpm 2) 0mi - 3:06(0/mi) 81/116bpm [INFb/mi] 11cal 3) 0.22mi - 10:46(49:28/mi) 104/120bpm [5145b/mi] 74cal 30/rpm 4) 0mi - 1:52(0/mi) 78/97bpm [INFb/mi] 5cal 5) 0.2mi - 10:49(53:36/mi) 94/111bpm [5039b/mi] 51cal 30/rpm 6) 0mi - 1:53(0/mi) 78/109bpm [INFb/mi] 6cal 7) 0.19mi - 11:01(59:03/mi) 107/120bpm [6319b/mi] 84cal 30/rpm Add a comment 3.9mi, 39:55 Run - Treadmill 1) 1mi - 11:06(11:06/mi) 107/129bpm [1187b/mi] 103cal 2) 1mi - 9:28(9:28/mi) 133/140bpm [1258b/mi] 125cal 3) 1mi - 8:58(8:58/mi) 144/151bpm [1292b/mi] 128cal 4) 0.87mi - 10:24(11:55/mi) 125/150bpm [1490b/mi] 96cal Add a comment	8mi, 1:40:11 Run - General 1) 1mi - 10:39(10:39/mi) 106/118bpm [1128b/mi] 117cal 2) 0.86mi - 15:10(17:39/mi) 100/124bpm [1765b/mi] 117cal 3) 1mi - 8:58(8:58/mi) 125/135bpm [1121b/mi] 115cal 4) 1mi - 8:52(8:52/mi) 127/132bpm [1125b/mi] 116cal 5) 1mi - 9:03(9:03/mi) 125/131bpm [1131b/mi] 114cal 6) 0.18mi - 1:23(7:46/mi) 132/134bpm [1025b/mi] 19cal 7) 1mi - 25:08(25:08/mi) 99/132bpm [2489b/mi] 143cal 8) 1mi - 11:00(11:00/mi) 124/128bpm [1363b/mi] 128cal 9) 0.94mi - 9:59(10:40/mi) 124/128bpm [1322b/mi] 119cal Add a comment

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