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sjb007

Last on at 4am, 10th Nov 2024

M50 West Midlands

About
Bests
All Races
Mileage
Training

Races
4
Miles
1099
Miles
0
Miles
714
Miles
114
WAVA
52.39%
5k
27:53
10k
58:43
Half
2:20:00

About Me
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My parkrun
Dudley parkrun

Recent Training
9th Nov	General	3.1mi	28:13
8th Nov	General	1.2mi	28:19
7th Nov	General	0.3mi	5:16
7th Nov	General	6.5mi	1:09:08
5th Nov	General	7.5mi	1:20:25

12 Month Benchmarks	Run	Bike
Mile	8:12	2:01
5k	26:00	8:41
5mi	45:49	16:15
10k	59:02	21:00
10mi	1:39:30	36:28
Half	2:19:01	48:17

Recent Pictures
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2024 Targets	Set your targets
Bike 500 Run 900 Walk 200

Recent Threads
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Badges Collected	See available badges
+ 105 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2024	PB	WB
5km	1	27:53 52.39	27:53 8:58/mi	52.39
10km	2	58:43 50.60	58:43 9:27/mi	50.60
13.1mi	1	2:20:00 46.01	2:20:00 10:41/mi	46.01

2024		Result	WAVA	Distance
5 May	AJ Bell Great Birmingham Run 10K PB	58:43	50.60	10km
1 May	DK 10k	58:45	50.57	10km
20 Apr	Dudley parkrun PB	27:53	52.39	5km
17 Mar	Stafford Half Marathon PB	2:20:00	46.01	13.1mi
4 Feb	Stourbridge Stagger			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	7	10	11	19	7	5	5	17	8	11	1	0	102
2024	0	0	0	0	0	0	0	0	0	0.2	0	0	0.2
2024	49	84	77	57	43	29	35	58	49	59	20	0	560
2024	0	9	32	36	132	40	39	46	88	75	46	0	544
2023	0	0	0	0	2	0	0	4	3	0	0	3	12
2023	0	0	6	0	58	70	69	71	63	88	63	49	538
2023	0	0	0	0	62	30	42	15	21	0	0	0	170

Thu 17th Oct Oct 17	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
5.3mi, 55:21 Run - General 1) 1mi - 10:11(10:11/mi) 152/163bpm [1548b/mi] 133cal 256/355W 5.87/6.26mph 2) 1mi - 10:15(10:15/mi) 159/163bpm [1631b/mi] 133cal 253/321W 5.84/6.51mph 3) 1mi - 10:52(10:52/mi) 158/163bpm [1718b/mi] 138cal 235/322W 5.6/7.64mph 4) 1mi - 10:48(10:48/mi) 157/164bpm [1695b/mi] 140cal 231/317W 5.64/6.95mph 5) 1mi - 10:29(10:29/mi) 160/166bpm [1676b/mi] 140cal 235/340W 5.74/6.31mph Add a comment	-	1.5mi, 32:31 Walk - General 1) 1mi - 21:00(21:00/mi) 96/111bpm [2016b/mi] 116cal 45/46rpm 2.86/0mph 2) 0.49mi - 11:24(23:19/mi) 95/112bpm [2216b/mi] 56cal 40/44rpm 2.57/0mph Add a comment 3.2mi, 29:21 Run - General 1) 1mi - 8:44(8:44/mi) 170/174bpm [1483b/mi] 133cal 291/376W 6.91/9.04mph 2) 1mi - 9:34(9:34/mi) 174/178bpm [1666b/mi] 149cal 277/476W 6.28/7.19mph 3) 1mi - 9:33(9:33/mi) 170/175bpm [1624b/mi] 135cal 263/376W 6.29/6.93mph 4) 0.17mi - 1:25(8:34/mi) 176/179bpm [1509b/mi] 21cal 295/306W 7.05/7.32mph Add a comment	1.3mi, 13:52 Run - General 1) 1mi - 10:35(10:35/mi) 151/165bpm [1597b/mi] 127cal 5.67/0mph 2) 0.31mi - 3:17(10:27/mi) 168/172bpm [1756b/mi] 48cal 5.74/0mph Add a comment 0mi, 10:58 Cross - General Add a comment 9.3mi, 34:09 Bike - Exercise Bike 1) 0mi - 34:09(0/mi) 146/159bpm [INFb/mi] 411cal Add a comment 1.9mi, 19:01 Run - General 1) 1mi - 10:35(10:35/mi) 155/168bpm [1640b/mi] 128cal 5.67/0mph 2) 0.87mi - 8:24(9:37/mi) 171/180bpm [1645b/mi] 127cal 6.24/0mph Add a comment	-	1.1mi, 24:50 Walk - General 1) 1mi - 22:30(22:30/mi) 99/113bpm [2227b/mi] 96cal 44/51rpm 2.67/0mph 2) 0.12mi - 2:16(19:41/mi) 100/102bpm [1968b/mi] 10cal 44/51rpm 3.05/0mph Add a comment	-
Thu 24th Oct Oct 24	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
-	-	3.2mi, 28:57 Run - General 1) 1mi - 8:23(8:23/mi) 172/179bpm [1441b/mi] 129cal 302/350W 7.19/8.4mph 2) 1mi - 9:18(9:18/mi) 170/178bpm [1582b/mi] 139cal 283/461W 6.46/7.23mph 3) 1mi - 9:37(9:37/mi) 165/168bpm [1585b/mi] 128cal 262/366W 6.26/6.75mph 4) 0.17mi - 1:35(9:37/mi) 165/168bpm [1588b/mi] 17cal 266/283W 6.4/6.96mph Add a comment	47.7mi, 4:08:23 Bike - General 1) 1m - 5:33(5:33/m) 2) 1m - 6:32(6:32/m) 3) 1m - 4:28(4:28/m) 4) 1m - 6:00(6:00/m) 5) 1m - 4:28(4:28/m) 6) 1m - 25:55(25:55/m) 7) 1m - 4:24(4:24/m) 8) 1m - 4:03(4:03/m) 9) 1m - 3:53(3:53/m) 10) 1m - 4:02(4:02/m) 11) 1m - 5:37(5:37/m) 12) 1m - 5:42(5:42/m) 13) 1m - 4:00(4:00/m) 14) 1m - 4:52(4:52/m) 15) 1m - 4:14(4:14/m) 16) 1m - 3:01(3:01/m) 17) 1m - 4:26(4:26/m) 18) 1m - 3:03(3:03/m) 19) 1m - 2:53(2:53/m) 20) 1m - 3:07(3:07/m) 21) 1m - 4:52(4:52/m) 22) 1m - 7:11(7:11/m) 23) 1m - 3:31(3:31/m) 24) 1m - 3:54(3:54/m) 25) 1m - 3:36(3:36/m) 26) 1m - 7:04(7:04/m) 27) 1m - 3:32(3:32/m) 28) 1m - 4:54(4:54/m) 29) 1m - 4:56(4:56/m) 30) 1m - 6:00(6:00/m) 31) 1m - 4:11(4:11/m) 32) 1m - 3:47(3:47/m) 33) 1m - 5:00(5:00/m) 34) 1m - 3:51(3:51/m) 35) 1m - 3:56(3:56/m) 36) 1m - 4:28(4:28/m) 37) 1m - 3:09(3:09/m) 38) 1m - 5:03(5:03/m) 39) 1m - 4:07(4:07/m) 40) 1m - 4:00(4:00/m) 41) 1m - 4:30(4:30/m) 42) 1m - 16:42(16:42/m) 43) 1m - 4:34(4:34/m) 44) 1m - 6:10(6:10/m) 45) 1m - 4:08(4:08/m) 46) 1m - 3:39(3:39/m) 47) 1m - 4:43(4:43/m) 48) 0.65m - 2:42(4:10/m) Add a comment	-	7.5mi, 1:22:54 Run - General 1) 1mi - 10:21(10:21/mi) 152/164bpm [1574b/mi] 133cal 247/345W 5.78/6.21mph 2) 1mi - 10:34(10:34/mi) 155/167bpm [1638b/mi] 135cal 234/342W 5.71/6.25mph 3) 1mi - 10:59(10:59/mi) 160/170bpm [1757b/mi] 139cal 238/329W 5.48/6.23mph 4) 1mi - 11:39(11:39/mi) 160/165bpm [1864b/mi] 140cal 231/300W 5.19/5.68mph 5) 1mi - 11:40(11:40/mi) 158/163bpm [1844b/mi] 131cal 227/273W 5.16/5.58mph 6) 1mi - 11:29(11:29/mi) 158/162bpm [1814b/mi] 124cal 220/362W 5.25/5.7mph 7) 1mi - 10:57(10:57/mi) 155/163bpm [1698b/mi] 127cal 215/329W 5.51/6.12mph 8) 0.51mi - 5:11(10:12/mi) 155/163bpm [1581b/mi] 63cal 221/284W 5.82/6.78mph Add a comment	0.2mi, 16:26 Swim - General 1) 0.02mi - 1:24(1:30:07/mi) 96/113bpm [8651b/mi] 14cal 22/rpm 0.67/1.27mph 2) 0mi - 24(0/mi) 116/121bpm [INFb/mi] 2cal 3) 0.02mi - 48(51:16/mi) 117/128bpm [5998b/mi] 15cal 43/rpm 1.17/1.17mph 4) 0mi - 58(0/mi) 110/127bpm [INFb/mi] 3cal 5) 0.02mi - 44(47:26/mi) 110/120bpm [5219b/mi] 14cal 47/rpm 1.26/1.26mph 6) 0mi - 1:22(0/mi) 107/129bpm [INFb/mi] 4cal 7) 0.02mi - 42(44:43/mi) 117/131bpm [5232b/mi] 13cal 47/rpm 1.34/1.34mph 8) 0mi - 43(0/mi) 120/135bpm [INFb/mi] 2cal 9) 0.02mi - 49(52:53/mi) 119/128bpm [6294b/mi] 16cal 47/rpm 1.13/1.13mph 10) 0mi - 56(0/mi) 118/131bpm [INFb/mi] 4cal 11) 0.02mi - 44(47:41/mi) 115/133bpm [5483b/mi] 14cal 47/rpm 1.26/1.26mph 12) 0mi - 29(0/mi) 126/131bpm [INFb/mi] 3cal 13) 0.02mi - 46(49:19/mi) 125/135bpm [6164b/mi] 15cal 48/rpm 1.22/1.22mph 14) 0mi - 1:14(0/mi) 115/138bpm [INFb/mi] 3cal 15) 0.02mi - 47(50:18/mi) 119/132bpm [5986b/mi] 16cal 48/rpm 1.19/1.19mph 16) 0mi - 1:00(0/mi) 120/134bpm [INFb/mi] 3cal 17) 0.02mi - 43(46:26/mi) 117/131bpm [5432b/mi] 13cal 48/rpm 1.29/1.29mph 18) 0mi - 45(0/mi) 126/134bpm [INFb/mi] 3cal 19) 0.02mi - 48(51:42/mi) 123/134bpm [6358b/mi] 15cal 47/rpm 1.16/1.16mph 20) 0mi - 19(0/mi) 134/136bpm [INFb/mi] 2cal Add a comment 0mi, 30:01 Cross - Strength Add a comment 0mi, 30:48 Bike - Exercise Bike Add a comment
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
1.9mi, 53:32 Walk - General 1) 1mi - 33:53(33:53/mi) 122/149bpm [4133b/mi] 195cal 31/41rpm 1.77/0mph 2) 0.86mi - 19:00(22:05/mi) 114/128bpm [2518b/mi] 114cal 45/49rpm 2.72/0mph Add a comment 1.4mi, 36:12 Walk - General 1) 1mi - 23:01(23:01/mi) 107/116bpm [2462b/mi] 106cal 41/44rpm 2.61/0mph 2) 0.37mi - 13:01(34:51/mi) 107/114bpm [3729b/mi] 50cal 42/44rpm 1.72/0mph Add a comment 9mi, 1:45:31 Run - General 1) 1mi - 9:34(9:34/mi) 159/168bpm [1520b/mi] 135cal 272/417W 6.26/7.06mph 2) 1mi - 11:49(11:49/mi) 152/165bpm [1795b/mi] 130cal 235/283W 6.22/6.61mph 3) 1mi - 11:48(11:48/mi) 160/172bpm [1887b/mi] 154cal 254/438W 5.32/6.46mph 4) 1mi - 11:56(11:56/mi) 146/159bpm [1743b/mi] 133cal 198/294W 5.32/6.95mph 5) 1mi - 11:55(11:55/mi) 147/157bpm [1752b/mi] 126cal 192/325W 5.08/6.84mph 6) 1mi - 13:14(13:14/mi) 157/164bpm [2077b/mi] 153cal 236/369W 4.71/6.64mph 7) 1mi - 12:46(12:46/mi) 153/165bpm [1953b/mi] 142cal 228/314W 4.76/6.91mph 8) 1mi - 11:51(11:51/mi) 152/163bpm [1802b/mi] 127cal 219/281W 5.06/6.61mph 9) 1mi - 10:25(10:25/mi) 161/166bpm [1676b/mi] 131cal 243/370W 5.86/8.42mph Add a comment	-	3.2mi, 28:39 Run - General 1) 1mi - 8:40(8:40/mi) 166/172bpm [1440b/mi] 125cal 282/310W 6.88/7.5mph 2) 1mi - 8:43(8:43/mi) 172/175bpm [1498b/mi] 128cal 287/305W 6.89/7.23mph 3) 1mi - 9:20(9:20/mi) 170/175bpm [1586b/mi] 131cal 279/355W 6.5/7.02mph 4) 0.19mi - 1:52(10:00/mi) 166/168bpm [1661b/mi] 31cal 325/423W 6.14/6.73mph Add a comment	46mi, 4:19:42 Bike - General 1) 1m - 5:20(5:20/m) 2) 1m - 4:55(4:55/m) 3) 1m - 5:00(5:00/m) 4) 1m - 3:46(3:46/m) 5) 1m - 3:54(3:54/m) 6) 1m - 23:08(23:08/m) 7) 1m - 4:18(4:18/m) 8) 1m - 4:10(4:10/m) 9) 1m - 3:40(3:40/m) 10) 1m - 4:16(4:16/m) 11) 1m - 2:55(2:55/m) 12) 1m - 4:55(4:55/m) 13) 1m - 3:30(3:30/m) 14) 1m - 3:42(3:42/m) 15) 1m - 4:28(4:28/m) 16) 1m - 3:12(3:12/m) 17) 1m - 6:26(6:26/m) 18) 1m - 4:55(4:55/m) 19) 1m - 4:01(4:01/m) 20) 1m - 3:34(3:34/m) 21) 1m - 4:18(4:18/m) 22) 1m - 7:56(7:56/m) 23) 1m - 4:46(4:46/m) 24) 1m - 4:53(4:53/m) 25) 1m - 2:59(2:59/m) 26) 1m - 5:29(5:29/m) 27) 1m - 4:28(4:28/m) 28) 1m - 4:14(4:14/m) 29) 1m - 4:45(4:45/m) 30) 1m - 35:38(35:38/m) 31) 1m - 3:35(3:35/m) 32) 1m - 3:08(3:08/m) 33) 1m - 3:12(3:12/m) 34) 1m - 4:47(4:47/m) 35) 1m - 7:47(7:47/m) 36) 1m - 3:24(3:24/m) 37) 1m - 3:55(3:55/m) 38) 1m - 3:44(3:44/m) 39) 1m - 4:08(4:08/m) 40) 1m - 3:58(3:58/m) 41) 1m - 12:11(12:11/m) 42) 1m - 5:19(5:19/m) 43) 1m - 4:47(4:47/m) 44) 1m - 4:41(4:41/m) 45) 1m - 4:05(4:05/m) 46) 0.96m - 3:30(3:38/m) Add a comment	-	7.5mi, 1:20:25 Run - General 1) 1mi - 10:10(10:10/mi) 150/163bpm [1525b/mi] 135cal 257/344W 5.91/6.32mph 2) 1mi - 10:41(10:41/mi) 159/165bpm [1700b/mi] 140cal 262/337W 5.65/6.58mph 3) 1mi - 10:55(10:55/mi) 160/165bpm [1747b/mi] 141cal 252/356W 5.49/6.05mph 4) 1mi - 11:10(11:10/mi) 154/162bpm [1719b/mi] 125cal 221/370W 5.73/6.83mph 5) 1mi - 10:55(10:55/mi) 155/160bpm [1691b/mi] 134cal 239/347W 5.56/6.67mph 6) 1mi - 10:28(10:28/mi) 156/163bpm [1632b/mi] 129cal 226/279W 5.8/6.31mph 7) 1mi - 10:45(10:45/mi) 153/160bpm [1644b/mi] 135cal 224/331W 5.57/6.23mph 8) 0.53mi - 5:17(9:55/mi) 160/171bpm [1587b/mi] 70cal 258/313W 6.09/6.89mph 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
0.3mi, 5:16 Walk - General 1) 0.25mi - 5:16(21:08/mi) 123/129bpm [2608b/mi] 20/20rpm Add a comment 6.5mi, 1:09:08 Run - General 1) 1mi - 10:13(10:13/mi) 154/164bpm [1573b/mi] 133cal 255/369W 5.89/6.49mph 2) 1mi - 10:32(10:32/mi) 160/165bpm [1686b/mi] 136cal 254/327W 5.75/6.16mph 3) 1mi - 10:35(10:35/mi) 157/172bpm [1661b/mi] 137cal 235/420W 5.78/6.24mph 4) 1mi - 11:00(11:00/mi) 162/169bpm [1783b/mi] 141cal 250/329W 5.49/6.4mph 5) 1mi - 10:01(10:01/mi) 160/168bpm [1603b/mi] 127cal 226/268W 5.98/6.54mph 6) 1mi - 11:03(11:03/mi) 158/165bpm [1747b/mi] 129cal 229/319W 5.49/6.92mph Add a comment	1.2mi, 28:19 Walk - General 1) 1mi - 23:41(23:41/mi) 97/114bpm [2297b/mi] 96cal 42/46rpm 2.53/0mph 2) 0.2mi - 4:33(22:38/mi) 97/101bpm [2195b/mi] 18cal 42/42rpm 2.65/0mph Add a comment	3.1mi, 28:13 Run - General 1) 1mi - 8:39(8:39/mi) 170/177bpm [1470b/mi] 129cal 293/322W 6.94/7.7mph 2) 1mi - 9:07(9:07/mi) 173/176bpm [1577b/mi] 143cal 292/546W 6.61/7.37mph 3) 1mi - 9:12(9:12/mi) 168/174bpm [1546b/mi] 127cal 270/302W 6.53/7.25mph 4) 0.14mi - 1:10(8:24/mi) 174/176bpm [1461b/mi] 15cal 293/304W 7.04/7.45mph Add a comment	-	-	-	-

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