mrsmurchin

Last on at 1pm, 26th Jul 2023

F45 Norfolk

FETCH SUPPORTER

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Ryston Runners AC

Races
24
Miles
3770
Miles
0
Miles
381
Miles
327
WAVA
70.11%
5k
23:15
5M
37:53
10k
46:32
10M
1:18:47
Half
1:50:21

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Recent Training
16th Dec	General	4.3mi	1:35:17
16th Dec	General	3.2mi	34:57
13th Dec	Treadmill	2.7mi	26:42
11th Dec	General	2.3mi	24:46
8th Dec	Treadmill	3.2mi	33:00

12 Month Benchmarks	Run	Bike
Mile	7:28	3:36
5k	23:40	12:51
5mi	38:37	21:26
10k	48:50	26:53
10mi	1:19:11	45:57
Half	1:43:29	59:57

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Best Times
Best WAVA

Dist	Races	2008	2009	2018	2019	2020	2021	2022	PB	WB
5km	3	23:15 63.52	24:52 59.49					23:33 67.82	23:15 7:29/mi	67.82
5mi	2							37:53 68.79	37:53 7:35/mi	68.79
10km	14			49:48 63.29	49:50 63.74		50:12 64.38	46:32 70.11	46:32 7:29/mi	70.11
10mi	2					1:27:43 60.04		1:18:47 68.14	1:18:47 7:53/mi	68.14
13.1mi	3			2:02:08 55.69			1:56:57 59.71	1:50:21 63.93	1:50:21 8:25/mi	63.93

2022		Result	WAVA	Distance
25 Sep	Run Sandringham 10k			10km
4 Sep	Wissey Half Marathon			13.1mi
14 Jul	Ryston Hancock 5 mile handicap PB	37:53	68.79	5mi
19 Jun	Run Sandringham Half Marathon PB	1:50:21	63.93	13.1mi
5 Jun	Marham 10k	47:06	69.26	10km
15 May	Dereham 10 mile race PB	1:18:47	68.14	10mi
1 May	GEAR 10k PB	46:32	70.11	10km
17 Apr	Active Fakenham 5K SB	23:33	67.82	5km
6 Feb	Nfk Gazelle's Valentine 10k	49:42	65.03	10km
2021		Result	WAVA	Distance
5 Sep	Wissey Half Marathon SB	1:56:57	59.71	13.1mi
22 Aug	GEAR 10k SB	50:12	64.38	10km
3 Jul	Holkham 10k	53:14	60.71	10km
9 May	Marham 10k	53:32	60.37	10km
28 Apr	Snetterton 10k	51:57	62.21	10km
2020		Result	WAVA	Distance
7 Mar	EAAA 10 miler SB	1:27:43	60.04	10mi
2019		Result	WAVA	Distance
31 Dec	RAF Marham 10k SB	49:50	63.74	10km
19 May	Sublime Swaffham 10k	54:07	58.69	10km
5 May	Asda Foundation GEAR 10k	50:36	62.77	10km
2018		Result	WAVA	Distance
31 Dec	RAF MarhamNYE 10k	52:42	59.80	10km
18 Nov	Long Sutton 10k SB	49:48	63.29	10km
2 Sep	Wissey Half Marathon SB	2:02:08	55.69	13.1mi
19 May	Sublime 10k	51:53	60.74	10km
6 May	Grand East Anglia Run	52:02	60.57	10km
25 Feb	Hunny Bell Cross Country	44:02	56.76	5mi
2009		Result	WAVA	Distance
17 May	Race For Life - Lincoln SB	24:52	59.49	5km
2008		Result	WAVA	Distance
18 May	Race for Life PB	23:15	63.52	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
2024	2	0	13	10	15	6	4	9	4	0	3	4	70
2024	62	87	43	3	6	26	24	0	6	29	22	13	322
2024	0	16	32	24	0	0	12	4	31	0	0	0	118
2023	0	0	0	8	0	4	2	0	5	3	0	0	22
2023	122	105	104	78	41	49	69	66	42	5	29	68	777
2023	0	0	0	0	15	0	0	0	0	0	0	0	15
2022	5	5	0	3	13	5	17	7	6	0	0	3	65
2022	30	39	47	37	76	65	70	34	57	62	80	75	673
2022	0	0	17	9	22	13	26	8	2	0	0	0	98
2021	8	6	0	5	0	0	0	11	17	3	0	2	51
2021	54	51	19	39	27	33	31	45	34	43	68	43	487
2021	0	0	0	0	0	0	18	0	0	0	0	0	18
2020	0	0	0	13	14	20	18	1	19	6	4	0	94
2020	84	111	100	67	29	9	1	5	10	16	21	52	505
2020	0	0	9	51	12	4	36	0	0	0	0	0	111
2019	57	28	14	14	34	25	10	36	50	16	0	45	329
2018	0	0	4	4	0	0	0	4	0	0	0	0	12
2018	45	51	50	48	41	4	13	24	45	32	40	79	473
2018	0	0	0	0	0	0	0	0	20	0	0	0	20
2017	0	0	0	0	2	0	0	0	0	0	0	0	2
2016	0	0	3	0	0	5	0	0	0	0	0	0	8
2016	0	0	3	0	7	0	0	0	0	0	0	0	10
2015	0	5	0	2	8	0	0	0	0	0	0	2	18
2014	0	0	0	0	0	0	0	0	0	0	0	4	4
2014	0	0	0	0	0	0	0	2	2	0	0	0	5
2013	0	2	0	0	0	5	3	2	0	0	0	0	12
2010	0	0	0	0	0	10	3	5	0	2	0	0	20
2009	0	0	2	0	0	0	0	0	0	0	0	0	2
2009	0	0	0.3	0	0	0	0	0	0	0	0	0	0.3
2009	17	7	13	3	5	17	2	0	0	0	0	0	63
2008	0	18	14	13	4	5	0	0	0	10	8	4	75

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
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Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
-	-	-	-	-	-	-
Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11
2mi, 20:46 Run - Treadmill 1) 0.31mi - 5:06(16:41/mi) 78/83bpm [1302b/mi] 13cal 2) 1mi - 9:07(9:07/mi) 132/148bpm [1204b/mi] 79cal 3) 0.7mi - 6:08(8:47/mi) 130/133bpm [1142b/mi] 49cal 4) 0.03mi - 25(15:13/mi) 125/128bpm [1901b/mi] 3cal Add a comment	-	-	3.2mi, 33:00 Run - Treadmill 1) 1mi - 12:27(12:27/mi) 108/143bpm [1344b/mi] 75cal 2) 1mi - 8:32(8:32/mi) 140/153bpm [1194b/mi] 79cal 3) 1mi - 9:03(9:03/mi) 137/149bpm [1240b/mi] 78cal 4) 0.17mi - 2:59(17:40/mi) 114/142bpm [2014b/mi] 12cal Add a comment	-	-	2.3mi, 24:46 Run - General 1) 1mi - 11:50(11:50/mi) 123/157bpm [1455b/mi] 89cal 2) 1mi - 10:04(10:04/mi) 138/149bpm [1389b/mi] 96cal 3) 0.29mi - 2:52(9:44/mi) 140/142bpm [1362b/mi] 27cal Add a comment
Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18
-	2.7mi, 26:42 Run - Treadmill 1) 1mi - 10:22(10:22/mi) 115/143bpm [1192b/mi] 71cal 2) 1mi - 8:14(8:14/mi) 146/149bpm [1201b/mi] 83cal 3) 0.66mi - 8:07(12:18/mi) 131/148bpm [1610b/mi] 58cal Add a comment	-	-	4.3mi, 1:35:17 Walk - General 1) 1mi - 20:38(20:38/mi) 77/98bpm [1589b/mi] 83cal 47/62rpm 2) 1mi - 22:13(22:13/mi) 83/94bpm [1844b/mi] 88cal 47/64rpm 3) 1mi - 22:53(22:53/mi) 75/89bpm [1717b/mi] 80cal 44/73rpm 4) 1mi - 25:09(25:09/mi) 73/86bpm [1836b/mi] 91cal 41/65rpm 5) 0.25mi - 4:24(17:48/mi) 82/89bpm [1459b/mi] 20cal 59/64rpm Add a comment 3.2mi, 34:57 Run - General 1) 0.18mi - 3:01(16:29/mi) 74/82bpm [1220b/mi] 13cal 2) 1mi - 10:11(10:11/mi) 124/142bpm [1263b/mi] 95cal 3) 1mi - 10:06(10:06/mi) 137/146bpm [1383b/mi] 96cal 4) 0.72mi - 7:16(10:07/mi) 137/141bpm [1386b/mi] 67cal 5) 0.26mi - 4:23(17:07/mi) 114/141bpm [1952b/mi] 22cal Add a comment	-	-

mrsmurchin

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