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mscog

Last on at 2pm, 9th Jul 2024

About
Bests
All Races
Mileage
Training

Races
59
Miles
3259
Miles
86
Miles
305
WAVA
51.28%
5k
25:13
10k
54:20
Half
1:57:05
Mara
5:31:56

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Recent Training
20th Jan	General	4mi	1:07:16
20th Jan	General	3.7mi	40:18
19th Jan	General	0mi	29:14
19th Jan	General	8.7mi	1:30:08
18th Jan	General	2.3mi	20:47

12 Month Benchmarks	Run	Bike
Mile	4:40	1:05
5k	26:42	4:31
5mi	47:47	10:48
10k	59:35	13:39
10mi	1:37:59	23:50
Half	2:09:14	31:33
20mi	3:47:02	0
Mara	5:25:55	0

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	39							35:37 36.08		30:40 41.95	25:57 49.67	25:13 51.28	27:34 47.11	25:13 8:07/mi	51.28
10km	7				1:16:43 34.41		1:12:27 36.44	58:01 45.50	54:20 48.59					54:20 8:45/mi	48.59
13.1mi	11	2:36:06 37.14	2:54:14 33.27	2:22:11 40.77		3:02:39 31.74		2:33:11 37.85	2:15:52 42.67		1:57:05 49.53	2:13:47 43.39		1:57:05 8:56/mi	49.53
13.1mi	1											2:10:39 44.46		2:10:39 9:58/mi	44.46
26.2mi	1												5:31:56 36.73	5:31:56 12:40/mi	36.73

2024		Result	WAVA	Distance
4 May	Grangemoor parkrun SB	27:34	47.11	5km
27 Apr	Chipping Sodbury parkrun	28:00	46.38	5km
20 Apr	Burnham and Highbridge parkrun	30:15	42.93	5km
7 Apr	Paris Marathon PB	5:31:56	36.73	26.2mi
23 Mar	Milano Nord parkrun	28:16	45.95	5km
2 Mar	Clapham Common parkrun	34:38	37.50	5km
6 Jan	Eastville parkrun	30:16	42.73	5km
2023		Result	WAVA	Distance
23 Dec	Bath Skyline parkrun	33:55	38.13	5km
2 Dec	Gloucester North parkrun	29:32	43.79	5km
25 Nov	Blaise Castle parkrun	30:56	41.80	5km
18 Nov	Zuiderpark parkrun	28:26	45.48	5km
28 Oct	York parkrun	30:34	42.31	5km
21 Oct	Worcester parkrun	33:51	38.20	5km
14 Oct	Valentines parkrun	32:29	39.81	5km
2 Sep	Clevedon Salthouse Fields parkrun	26:27	48.89	5km
27 Aug	Berlin Road Race - die Generalprobe Half Marathon PB	2:10:39	44.46	13.11mi
22 Jul	University Parks parkrun	27:57	46.27	5km
8 Jul	Thornbury parkrun	28:35	45.24	5km
24 Jun	Somerdale Pavilion parkrun	28:40	45.11	5km
27 May	Riverfront parkrun	26:05	49.58	5km
20 May	Queen Elizabeth parkrun	31:16	41.36	5km
14 May	Bristol Half Marathon SB	2:13:47	43.39	13.1mi
4 Mar	Pomphrey Hill parkrun	28:58	44.64	5km
25 Feb	Oxford parkrun	26:47	48.28	5km
18 Feb	Newport parkrun	27:15	47.45	5km
11 Feb	Marine Parade parkrun PB	25:13	51.28	5km
4 Feb	Longrun Meadow parkrun	26:08	49.48	5km
28 Jan	Kingsway parkrun, Gloucester	26:26	48.76	5km
21 Jan	Jersey Farm parkrun	29:54	43.11	5km
14 Jan	Isabel Trail parkrun	28:52	44.65	5km
7 Jan	Clevedon Salthouse Fields parkrun	29:13	44.12	5km
2022		Result	WAVA	Distance
8 Oct	Hampstead Heath parkrun	26:41	48.31	5km
25 Sep	Great Bristol half marathon PB	1:57:05	49.53	13.1mi
17 Sep	Gloucester City parkrun SB	25:57	49.67	5km
10 Sep	Forest of Dean parkrun	26:34	48.52	5km
6 Aug	Eastville parkrun	26:50	48.04	5km
30 Jul	Didcot parkrun	27:05	47.59	5km
16 Jul	Clevedon Salthouse Fields parkrun	27:54	46.20	5km
18 Jun	Midnight Sun Half Marathon	2:04:47	46.47	13.1mi
29 May	Bath Half			13.1mi
16 Apr	Bath Skyline parkrun	27:45	46.45	5km
9 Apr	Ashton Court parkrun	31:00	41.58	5km
2021		Result	WAVA	Distance
20 Nov	Ashton Court parkrun SB	30:40	41.95	5km
2 Oct	Ashton Court parkrun	31:36	40.71	5km
2020		Result	WAVA	Distance
16 Aug	Two Tunnels 10km PB	54:20	48.59	10km
15 Mar	Bath Half SB	2:15:52	42.67	13.1mi
1 Mar	Two Tunnels 10km	58:15	45.32	10km
2 Feb	Longleat 10k	1:04:52	40.70	10km
2019		Result	WAVA	Distance
5 Oct	Bournemouth Supersonic 10K	1:03:08	41.82	10km
8 Sep	Chippenham Half Marathon SB	2:33:11	37.85	13.1mi
28 Jul	Bath Running Festival 5km SB	35:37	36.08	5km
14 Jul	Two Tunnels 10km SB	58:01	45.50	10km
17 Mar	Bath Half	3:12:13	30.16	13.1mi
2018		Result	WAVA	Distance
13 May	Great Bristol 10k SB	1:12:27	36.44	10km
4 Mar	Bath Half			13.1mi
2017		Result	WAVA	Distance
12 Mar	Bath Half SB	3:02:39	31.74	13.1mi
2016		Result	WAVA	Distance
17 Apr	Corsham St Georges 10k SB	1:16:43	34.41	10km
2015		Result	WAVA	Distance
1 Mar	Bath Half SB	2:22:11	40.77	13.1mi
2014		Result	WAVA	Distance
2 Mar	Bath Half SB	2:54:14	33.27	13.1mi
2013		Result	WAVA	Distance
15 Sep	Bristol Half Marathon SB	2:36:06	37.14	13.1mi
3 Mar	Bath Half	2:56:28	32.85	13.1mi

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	38	0	0	0	0	0	0	0	0	0	0	0	38
2024	0	0	92	56	13	4	3	15	35	84	2	0	305
2024	86	144	59	65	54	20	24	50	53	67	89	1	713
2024	0	0	37	0	8	0	0	0	0	34	8	0	86
2023	43	78	70	125	70	69	127	62	12	27	74	116	872
2022	104	132	69	58	43	51	45	72	48	53	6	0	681
2021	0	0	3	6	0	16	9	35	54	73	96	37	329
2020	0	0	4	7	0	0	7	10	0	0	0	1	29
2019	10	27	15	0	6	84	37	24	62	45	3	9	321
2018	14	7	0	17	21	45	59	19	9	54	5	9	258
2017	0	0	0	0	0	0	0	0	0	0	18	0	18

Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3
-	-	-	-	0.8mi, 9:01 Run - General 1) 1km - 6:35(6:35/km) 137/153bpm [903b/km] 85/89rpm 229/320W 9.1/11.72kmph 2) 0.37km - 2:25(6:35/km) 137/153bpm [902b/km] 85/89rpm 229/320W 9.1/11.72kmph Add a comment	0mi, 26:11 Cross - General 1) 0km - 26:11(0/km) Add a comment	1.6mi, 16:21 Run - General 1) 1km - 5:45(5:46/km) 137/144bpm [789b/km] 88/92rpm 322/541W 10.42/15.48kmph 2) 1km - 6:29(6:29/km) 143/155bpm [928b/km] 82/90rpm 272/488W 9.24/15.31kmph 3) 0.63km - 4:06(6:29/km) 143/155bpm [928b/km] 82/90rpm 272/488W 9.24/15.31kmph Add a comment
Sat 4th Jan Jan 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
0mi, 21:11 Cross - General 1) 0km - 21:11(0/km) Add a comment	0mi, 33:56 Cross - General 1) 0km - 33:56(0/km) Add a comment	4.3mi, 50:33 Run - General 1) 1km - 7:36(7:37/km) 141/159bpm [1074b/km] 79/92rpm 329/576W 7.88/12.91kmph 2) 1km - 6:28(6:28/km) 152/160bpm [984b/km] 84/89rpm 229/417W 9.27/13.09kmph 3) 1km - 7:18(7:19/km) 148/162bpm [1083b/km] 75/88rpm 274/532W 8.2/14.22kmph 4) 1km - 7:47(7:48/km) 148/162bpm [1154b/km] 79/91rpm 265/381W 7.7/11.37kmph 5) 1km - 7:43(7:43/km) 151/163bpm [1165b/km] 76/87rpm 278/386W 7.77/11.78kmph 6) 1km - 7:30(7:30/km) 157/168bpm [1179b/km] 78/87rpm 301/447W 7.99/11.94kmph 7) 0.82km - 6:08(7:30/km) 157/168bpm [1179b/km] 78/87rpm 301/447W 7.99/11.94kmph Add a comment	0mi, 39:41 Cross - General 1) 0km - 26:42(0/km) 105/146bpm [INFb/km] 2) 0km - 7(0/km) 128/132bpm [INFb/km] 3) 0km - 33(0/km) 132/134bpm [INFb/km] 4) 0km - 6(0/km) 133/134bpm [INFb/km] 5) 0km - 12:11(0/km) 117/147bpm [INFb/km] Add a comment	0mi, 49:10 Cross - General 1) 0km - 49:10(0/km) Add a comment	-	-
Sat 11th Jan Jan 11	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
3.1mi, 30:54 Run - General 1) 1km - 6:49(6:49/km) 137/179bpm [934b/km] 82/89rpm 432/511W 8.8/11.31kmph 2) 1km - 7:45(7:46/km) 165/176bpm [1281b/km] 78/86rpm 282/369W 7.73/9.95kmph 3) 1km - 6:24(6:24/km) 164/174bpm [1050b/km] 83/91rpm 301/359W 9.37/11.59kmph 4) 1km - 5:02(5:03/km) 170/180bpm [857b/km] 88/91rpm 325/445W 11.9/13.71kmph 5) 1km - 4:40(4:41/km) 180/195bpm [842b/km] 88/91rpm 356/554W 12.83/13.95kmph 6) 0.04km - 12(4:39/km) 180/195bpm [837b/km] 88/91rpm 356/554W 12.83/13.95kmph Add a comment	0mi, 31:04 Cross - General 1) 0km - 31:04(0/km) Add a comment	3.1mi, 1:21:12 Run - General 1) 1km - 7:13(7:13/km) 147/164bpm [1061b/km] 77/85rpm 285/525W 8.31/11.51kmph 2) 1km - 9:33(9:34/km) 142/169bpm [1357b/km] 67/86rpm 266/415W 6.28/11.85kmph 3) 1km - 23:57(23:57/km) 145/181bpm [3473b/km] 66/91rpm 85/538W 2.51/12.04kmph 4) 1km - 9:22(9:22/km) 162/188bpm [1517b/km] 82/94rpm 228/565W 6.4/18.03kmph 5) 1km - 22:39(22:39/km) 146/184bpm [3307b/km] 61/100rpm 113/631W 2.65/16.84kmph 6) 0.37km - 8:27(22:39/km) 146/184bpm [3308b/km] 61/100rpm 113/631W 2.65/16.84kmph Add a comment 3.5mi, 38:13 Run - General 1) 1km - 6:26(6:27/km) 149/179bpm [960b/km] 84/92rpm 287/416W 9.31/12.22kmph 2) 1km - 6:37(6:38/km) 143/181bpm [948b/km] 84/87rpm 252/384W 9.05/13.11kmph 3) 1km - 7:45(7:45/km) 136/144bpm [1055b/km] 78/84rpm 254/426W 7.73/12.74kmph 4) 1km - 6:54(6:54/km) 135/156bpm [932b/km] 81/87rpm 300/387W 8.69/10.13kmph 5) 1km - 7:05(7:05/km) 148/166bpm [1049b/km] 82/92rpm 310/387W 8.46/10.66kmph 6) 0.48km - 3:23(7:06/km) 148/166bpm [1050b/km] 82/92rpm 310/387W 8.46/10.66kmph Add a comment	0mi, 1:06:54 Cross - General 1) 0km - 1:06:54(0/km) Add a comment	-	-	2.4mi, 26:39 Run - General 1) 1km - 6:02(6:03/km) 124/155bpm [750b/km] 84/87rpm 312/427W 9.93/13.72kmph 2) 1km - 7:12(7:13/km) 132/149bpm [952b/km] 83/102rpm 240/362W 8.32/12.64kmph 3) 1km - 6:35(6:35/km) 156/167bpm [1027b/km] 83/87rpm 283/380W 9.11/11.95kmph 4) 1.03km - 6:48(6:35/km) 156/167bpm [1027b/km] 83/87rpm 283/380W 9.11/11.95kmph Add a comment
Sat 18th Jan Jan 18	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
2.3mi, 20:47 Run - General 1) 1km - 6:44(6:44/km) 147/173bpm [991b/km] 80/89rpm 383/497W 8.91/10.44kmph 2) 1km - 5:40(5:40/km) 156/168bpm [885b/km] 86/89rpm 370/402W 10.58/12.44kmph 3) 1km - 4:32(4:33/km) 154/163bpm [700b/km] 89/91rpm 359/480W 13.19/15.39kmph 4) 0.84km - 3:50(4:33/km) 154/163bpm [700b/km] 89/91rpm 359/480W 13.19/15.39kmph Add a comment	0mi, 29:14 Cross - General 1) 0km - 29:14(0/km) Add a comment 8.7mi, 1:30:08 Run - General 1) 1km - 6:32(6:33/km) 145/170bpm [949b/km] 84/94rpm 279/432W 9.17/12.5kmph 2) 1km - 6:34(6:34/km) 151/167bpm [993b/km] 84/87rpm 236/307W 9.13/12.71kmph 3) 1km - 6:25(6:25/km) 145/165bpm [931b/km] 86/89rpm 314/497W 9.34/13.2kmph 4) 1km - 5:56(5:57/km) 160/168bpm [952b/km] 88/89rpm 343/427W 10.08/12.89kmph 5) 1km - 5:47(5:48/km) 158/169bpm [917b/km] 88/89rpm 388/445W 10.35/11.57kmph 6) 1km - 6:44(6:44/km) 158/174bpm [1065b/km] 81/89rpm 347/430W 8.91/10.98kmph 7) 1km - 6:47(6:48/km) 161/164bpm [1094b/km] 84/84rpm 339/427W 8.83/11.08kmph 8) 1km - 6:31(6:31/km) 163/170bpm [1063b/km] 84/87rpm 325/405W 9.2/11.44kmph 9) 1km - 6:03(6:03/km) 168/178bpm [1017b/km] 86/89rpm 370/488W 9.91/12.78kmph 10) 1km - 5:46(5:46/km) 168/176bpm [970b/km] 87/89rpm 368/414W 10.39/11.84kmph 11) 1km - 5:35(5:36/km) 166/175bpm [929b/km] 88/89rpm 375/458W 10.72/13.11kmph 12) 1km - 7:23(7:23/km) 146/175bpm [1079b/km] 74/88rpm 281/417W 8.12/12.56kmph 13) 1km - 7:04(7:05/km) 153/170bpm [1083b/km] 80/87rpm 281/359W 8.47/10.55kmph 14) 1km - 6:50(6:51/km) 159/170bpm [1089b/km] 81/87rpm 299/379W 8.76/10.75kmph 15) 0.01km - 3(7:09/km) 159/170bpm [1136b/km] 81/87rpm 299/379W 8.76/10.75kmph Add a comment	4mi, 1:07:16 Run - General 1) 1km - 6:57(6:58/km) 165/173bpm [1149b/km] 83/86rpm 327/451W 8.61/10.28kmph 2) 1km - 17:10(17:11/km) 138/176bpm [2371b/km] 71/100rpm 119/470W 3.49/13.42kmph 3) 1km - 7:26(7:26/km) 137/171bpm [1019b/km] 74/87rpm 287/433W 8.06/12.29kmph 4) 1km - 8:13(8:14/km) 132/168bpm [1087b/km] 73/93rpm 274/454W 7.29/11.93kmph 5) 1km - 10:12(10:13/km) 132/174bpm [1348b/km] 70/91rpm 216/435W 5.88/12.13kmph 6) 1km - 11:31(11:32/km) 126/140bpm [1454b/km] 58/70rpm 225/294W 5.2/6.25kmph 7) 0.49km - 5:42(11:32/km) 126/140bpm [1454b/km] 58/70rpm 225/294W 5.2/6.25kmph Add a comment 3.7mi, 40:18 Run - General 1) 1km - 6:12(6:12/km) 145/173bpm [900b/km] 86/105rpm 303/364W 9.67/12.38kmph 2) 1km - 6:51(6:52/km) 151/170bpm [1036b/km] 85/89rpm 233/355W 8.74/11.27kmph 3) 1km - 6:57(6:58/km) 160/178bpm [1114b/km] 84/87rpm 273/337W 8.62/10.12kmph 4) 1km - 6:46(6:47/km) 164/175bpm [1112b/km] 84/87rpm 307/402W 8.85/11.82kmph 5) 1km - 6:54(6:54/km) 158/172bpm [1091b/km] 84/88rpm 306/414W 8.68/10.9kmph 6) 0.95km - 6:35(6:54/km) 158/172bpm [1091b/km] 84/88rpm 306/414W 8.68/10.9kmph Add a comment	-	-	-	-

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