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Smugbloke

Last on at 1pm, 24th Mar 2025

M55 Norfolk

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STATUS Into the winter schedule ...

Tri-Anglia

About Me
I'm at the stage where I feel I've done all the events I need to prove myself. Won't stop me entering a load more though, but maybe less of the huge challenges. Emphasis on fun and social is the way forward. Show More...

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Recent Blogs
An Island in the Sun	Dec 2015

My parkrun
Sloughbottom parkrun

Recent Training
23rd Mar	Race	3mi	23:30
23rd Mar	Race	19.5mi	1:00:19
23rd Mar	Race	3.3mi	24:16
22nd Mar	parkrun	3.1mi	23:03
21st Mar	Road Biking	20.5mi	1:16:27

Planned Races
Breckland 10k	5th May
Spring Waveney Super Sprint Triathlon	11th May
Jaws 50th Anniversary	6th Jul
Craft Snowman Legend Triathlon	3rd Aug

12 Month Benchmarks	Run	Bike
Mile	6:44	2:05
5k	21:22	7:25
5mi	34:34	12:32
10k	45:15	15:44
10mi	1:31:41	25:37
Half	2:14:41	37:59

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Best Times
Best WAVA

Dist	Races	1994	1998	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	14												19:21		19:38	19:36			21:29	20:50		21:17	22:15					22:40	19:21 6:14/mi	71.12
4.7mi	4						31:54	32:28								32:29							38:11						31:54 6:43/mi	66.17
5mi	15												34:23						33:53		34:31				42:17	33:55		34:53	33:53 6:47/mi	72.59
5.5mi	1																			40:37									40:37 7:23/mi	63.54
10km	41		39:40		41:20	39:42		41:30	44:18	43:51	42:30	41:02	45:20	42:52		39:36	42:40	41:22	43:51	44:20	44:29	46:28		47:05	1:07:00	43:48		45:40	39:36 6:22/mi	71.41
11km	1																						53:46						53:46 7:52/mi	61.48
7mi	2										49:48	47:35																	47:35 6:48/mi	65.07
8.8mi	1												1:01:25																1:01:25 6:59/mi	64.59
8.9mi	3																1:11:54	1:02:14		1:12:41									1:02:14 7:00/mi	67.17
9.2mi	1																						1:13:25						1:13:25 7:56/mi	61.84
10mi	18			1:08:54	1:05:10							1:21:55	1:09:31			1:29:17	1:45:12	1:11:25	1:11:26	1:12:38	1:12:00	1:24:34	1:14:23	1:18:28		1:18:00	1:24:53		1:05:10 6:31/mi	66.57
10.6mi	1																											1:38:37	1:38:37 9:18/mi	55.48
20km	2										1:29:08	1:28:00																	1:28:00 7:05/mi	63.57
12.4mi	1																										1:39:05		1:39:05 7:58/mi	64.84
13mi	1																			1:40:08									1:40:08 7:42/mi	63.14
13.1mi	50	1:31:30		1:41:00	1:26:53	1:28:54	1:36:30	1:35:00	1:29:57		1:29:57	1:30:35	1:30:18		1:42:01	1:32:34	1:35:14	1:34:48	1:39:34	1:38:24	1:44:12	1:55:35	1:50:03	1:48:52	1:44:47	1:37:40			1:26:53 6:38/mi	68.83
13.3mi	1																1:48:50												1:48:50 8:13/mi	57.76
14mi	1										1:46:42																		1:46:42 7:37/mi	59.30
14.1mi	1																					1:54:53							1:54:53 8:10/mi	60.67
16.6mi	1																									2:20:13			2:20:13 8:27/mi	61.09
18mi	2															2:31:00					2:40:31								2:31:00 8:23/mi	56.46
18.1mi	1																								2:41:01				2:41:01 8:54/mi	57.65
30km	1																										2:43:07		2:43:07 8:45/mi	59.22
19.7mi	1											2:39:54																	2:39:54 8:08/mi	56.68
20mi	7											2:47:52	2:32:20					2:28:08	2:51:31				2:51:55				2:52:40		2:28:08 7:24/mi	64.98
26.2mi	24		3:38:39		3:29:44							3:25:29	3:28:16	3:53:40			3:17:51	3:44:12	3:53:00	3:40:25	4:08:22	3:58:59	3:56:15		4:57:40		3:54:49		3:17:51 7:33/mi	64.97
30mi	1																			4:48:11									4:48:11 9:36/mi	53.68
39mi	1												6:16:28																6:16:28 9:39/mi	54.13
50mi	1																					14:49:46							14:49:46 17:48/mi	33.61

Date	Planned Races			Distance
3 Aug	Craft Snowman Legend Triathlon Confirmed			1900m/95km/21.1km
6 Jul	Jaws 50th Anniversary Confirmed			13.1mi
11 May	Spring Waveney Super Sprint Triathlon Confirmed			400m/20km/3.2km
5 May	Breckland 10k Confirmed			10km
2025		Result	WAVA	Distance
23 Mar	Lingwood Duathlon	1:50:05		5km/31km/5km
2024		Result	WAVA	Distance
19 Nov	Sandringham Luminate night 5k	33:06	46.34	5km
6 Oct	Norfolk Gazelles Big Stampede 5k Relay SB	22:40	67.68	5km
22 Sep	Waveney Sprint Triathlon	57:32		400m/20km/3.2km
21 Sep	Norfolk Coastal Trail Half			13.1mi
15 Sep	RNR Stage 15 PB	1:38:37	55.48	10.6mi
28 Aug	Scoulton 5 mile TT	12:39		5mi
21 Aug	Scoulton 10 TT	26:46		10mi
14 Aug	Morley 10 mile TT	26:46		10mi
2 Aug	Reepham Summer 10K	47:07	66.42	10km
31 Jul	Morley 10 mile TT	25:54		10mi
26 Jul	Worstead 5	36:29	68.65	5mi
24 Jul	Morley 10 mile TT	26:22		10mi
21 Jul	Bedford Triathlon Team Relays	1:22:49		750m/23km/5km
3 Jul	Morley 10 mile TT	27:28		10mi
26 Jun	Morley 10 mile TT	27:27		10mi
2 Jun	Top of The Wolds 10K Challenge	49:52	62.76	10km
22 May	Gt Yarmouth Promenade 5 Mile Race 3/3	36:23	68.84	5mi
8 May	Gt Yarmouth Promenade 5 Mile Race 2/3	35:12	71.16	5mi
5 May	Aylsham 10k	46:28	67.35	10km
24 Apr	Gt Yarmouth Promenade 5 Mile Series Race 1/3 SB	34:53	71.80	5mi
21 Apr	Little Lifts Trail Run - 10 km	49:43	62.95	10km
14 Apr	Bungay Black Dog Festival of running SB	45:40	68.53	10km
7 Apr	Trowse 10k	47:41	65.63	10km
2023		Result	WAVA	Distance
14 Oct	Eastern Region Aquathlon			400m/5km
16 Sep	RNR Stage 11 PB	1:39:05	64.84	12.45mi
19 Aug	Inferno Triathlon	6:36:00		3km/140km/27km
23 Jul	Ullswater Epicman Triathlon	6:04:36		1.9km/90km/13.1mi
11 Jun	Beccles Triathlon	1:19:29		420m/20.3km/6.7km
23 Apr	London Marathon SB	3:54:49	59.99	26.2mi
26 Mar	Wymondham 20 Miler SB	2:52:40	61.00	20mi
12 Feb	Stamford Striders' St Valentine 30K PB	2:43:07	59.22	30km
22 Jan	Reedham Ten SB	1:24:53	59.51	10mi
8 Jan	Norfolk Cross Country Championships	47:45	64.39	10km
2022		Result	WAVA	Distance
13 Nov	Brandon Country Park multi distance trail run	13mi		9hr
16 Oct	Great Eastern Run SB	1:37:40	68.83	13.1mi
17 Sep	RNR Stage 9 PB	2:20:13	61.09	16.6mi
7 Aug	St Neots Standard Distance Triathlon	2:41:14		1.5km/46.5km/10km
29 Jul	Worstead 5	36:36	67.27	5mi
16 Jul	Yorkshire Wolds Half Marathon (Bishop Wilton half)	2:26:43	45.82	13.1mi
3 Jul	The Gauntlet Hever Castle middle distance triathlon	6:47:51		1.9km/90km/21km
29 May	Holt 10K	44:43	68.76	10km
18 May	Gt Yarmouth Promenade 5 mile Race 3/3	39:55	61.68	5mi
15 May	Dereham 10 mile race SB	1:18:00	64.76	10mi
8 May	Spring Waveney Triathlon - Super Sprint	57:27		400m/20km/3.2km
4 May	Gt Yarmouth Promenade 5 mile Race 2/3 SB	33:55	72.59	5mi
20 Apr	Gt Yarmouth Promenade 5 mile Race 1/3	34:16	71.85	5mi
20 Mar	Spring Blickling Half Marathon	1:41:51	66.01	13.1mi
5 Mar	CC Breakland 10 mile TT	27:32		10mi
27 Feb	Hunny Bell Cross Country	40:19	60.54	5mi
6 Feb	Nfk Gazelle's Valentine 10k SB	43:48	69.59	10km
2021		Result	WAVA	Distance
14 Nov	Lost in Lingwood 10k SB	1:07:00	45.49	10km
31 Oct	Houghton Hall XC SB	42:17	57.73	5mi
17 Oct	Autumn Blickling Half Marathon SB	1:44:47	63.58	13.1mi
25 Sep	Norfolk Coastal Marathon SB	4:57:40	46.44	26.2mi
18 Sep	RNR Stage 10 PB	2:41:01	57.65	18.1mi
12 Sep	Helvellyn Triathlon	5:10:25		1mi/36mi/9.5mi
5 Sep	Wissey Half Marathon	1:54:33	58.16	13.1mi
20 Jun	Thetford Trails Half Marathon	2:32:56	43.56	13.1mi
13 Jun	Round Norfolk Epic Cycle	12:30:00		200mi
31 May	Spring Blickling Half Marathon	2:38:42	41.98	13.1mi
27 May	Morley 10 mile TT	25:44		10mi
28 Feb	Virtual Ringland Half Marathon	2:41:47	40.81	13.1mi
2020		Result	WAVA	Distance
18 Oct	Blickling Half Marathon	1:54:27	57.69	13.1mi
29 Jul	Scoulton 10 TT	25:55		10mi
1 Mar	Ringland Half Marathon SB	1:48:52	60.11	13.1mi
26 Jan	Bam Nuttall FREETHORPE TEN SB	1:18:28	62.69	10mi
5 Jan	Athletics Norfolk Cross Country Champs SB	47:05	63.64	10km
2019		Result	WAVA	Distance
24 Nov	Rag it Round Repps PB	53:46	61.48	11km
20 Oct	Gazelle's 5K relay championship SB	22:15	66.17	5km
14 Sep	RNR Stage 7 PB	1:13:25	61.84	9.25mi
25 Aug	Lowestoft Scores Race SB	38:11	59.58	4.75mi
15 Aug	Kettringham 10 mile TT	26:36		10mi
1 Aug	Kettringham 10 TT	26:42		10mi
16 Jun	the Lakesman Half Triathlon	6:01:18		1900m/56mi/13.1mi
12 May	Dereham 10 mile race SB	1:14:23	66.13	10mi
19 Apr	Wortwell 10M TT	26:36		10mi
14 Apr	Bungay Black Dog Marathon SB	3:56:15	57.43	26.2mi
24 Mar	Wymondham 20 SB	2:51:55	59.04	20mi
10 Mar	Hunny Bell Cross Country	36:25	65.36	5mi
3 Mar	Ringland Half SB	1:50:03	58.94	13.1mi
23 Feb	Phoenix Jaw Dropper (6 hr)	20mi		6hr
2018		Result	WAVA	Distance
15 Sep	Round Norfolk Relay Stage 2 PB	1:54:53	60.67	14.06mi
2 Sep	North Norfolk Triathlon	2:22:55		1500m/39km/10km
31 Aug	Night Trail Half Marathon	2:49:24	38.29	13.1mi
28 Jul	Lakeland 50 PB	14:49:46	33.61	50mi
15 Jul	The Wales Marathon	4:48:41	46.57	26.2mi
14 Jul	The Wales Sportive (112 miles)	8:11:13		112mi
13 Jul	The Wales Swim	1:15:31		2.4mi
4 Jul	Wroxham 5k	22:13	65.74	5km
3 Jul	Great Barrow Challenge	5:00:46	44.70	26.2mi
30 Jun	Holkham 10k SB	46:28	63.94	10km
13 Jun	Wroxham 5k	26:16	55.61	5km
16 May	Wroxham 5k SB	21:17	68.63	5km
22 Apr	Breakland marathon	4:49:19	46.47	26.2mi
15 Apr	Larking Gowen City of Norwich Half Marathon SB	1:55:35	56.12	13.1mi
18 Feb	Marriott's Way Trail Marathon SB	3:58:59	55.74	26.2mi
28 Jan	Freethorpe Ten SB	1:24:34	57.17	10mi
2017		Result	WAVA	Distance
29 Dec	Great Barrow Challenge SB	4:08:22	53.64	26.2mi
5 Nov	Marriott's Way half Ultra Fun Run SB	2:40:31	55.47	18mi
15 Oct	Great Yarmouth East Coast 10K	50:17	58.59	10km
1 Oct	Bure Valley 10	1:17:45	62.18	10mi
16 Sep	Round Norfolk Relay Stage 5	1:36:41	54.29	10.81mi
20 Aug	Bath Two Tunnels City Ticket Half Marathon	2:47:13	38.45	13.1mi
1 Jul	Holkham 10K	46:21	63.56	10km
4 Jun	MK Standard Distance Triathlon	2:35:21		1.5km/40km/10km
28 May	East England Triathlon Relays	37:39		750m/20km/5km
21 May	Slateman Triathlon	3:23:44		1km/51km/11km
26 Apr	Great Yarmouth Promenade 5 Mile Series Race 1 SB	34:31	68.38	5mi
23 Apr	Madrid Rock 'n' Roll half marathon	2:29:09	43.11	13.1mi
9 Apr	Larking Gowen City of Norwich Half Marathon	1:49:14	58.87	13.1mi
19 Mar	Mad March Hare 10K	48:33	60.68	10km
12 Mar	Broadland Half Marathon SB	1:44:12	61.18	13.1mi
5 Mar	Cambridge Half Marathon	1:50:07	57.89	13.1mi
19 Feb	Norfolk Gazelles Valentine 10k SB	44:29	65.68	10km
29 Jan	Freethorpe 10 Mile SB	1:12:00	66.57	10mi
2 Jan	Wymondham NYD 10K	50:17	58.10	10km
2016		Result	WAVA	Distance
11 Dec	Beccles Turkey Trot SB	1:12:38	65.99	10mi
20 Nov	Valencia Marathon SB	3:40:25	59.89	26.2mi
6 Nov	Bure Valley 10	1:19:49	60.05	10mi
30 Oct	Stort 30 PB	4:48:11	53.68	30mi
23 Oct	Bakers & Larners of Holt 10km	44:36	65.51	10km
25 Sep	Monster Half Marathon PB	1:40:08	63.14	13mi
18 Sep	Round Norfolk Relay Stage 16 PB	40:37	63.54	5.5mi
10 Sep	The Vitruvian, Rutland, England	5:17:33		1900m/85km/21km
4 Sep	Helvellyn Triathlon	5:25:51		1mi/36mi/9.5mi
28 Aug	Triathlon Relays Championship (Day 2)	23:10		250m/10km/1.5km
27 Aug	Triathlon Relays Championship	53:00		500m/15km/5km
14 Aug	Great Yarmouth Half Marathon	1:39:54	63.81	13.1mi
21 Jul	Wroxham 5K series SB	20:50	69.01	5km
3 Jul	Outlaw Half Triathlon - Holkham	5:42:17		1.2mi/56mi/13.1mi
25 Jun	Giants Head Marathon	6:22:18	34.53	26.2mi
22 May	Chase the Train SB	1:12:41	58.48	8.9mi
17 Apr	Bungay half marathon	1:46:24	59.91	13.1mi
27 Mar	Trowse 10K	1:01:33	47.47	10km
20 Mar	The Mad March Hare 10k SB	44:20	65.90	10km
13 Mar	Broadland Half Marathon SB	1:38:24	64.23	13.1mi
14 Feb	Norfolk Gazelles Valentine 10K	50:33	57.32	10km
31 Jan	Freethorpe 10 Mile	1:15:45	62.74	10mi
2015		Result	WAVA	Distance
15 Nov	Old Deer Park Richmond 10km	45:19	63.94	10km
25 Oct	Bakers & Larners of Holt 10km SB	43:51	66.08	10km
18 Oct	GYRR East Coast 10K	44:00	65.85	10km
27 Sep	West Suffolk Tri	1:04:37		0.3km/11mi/3.2mi
13 Sep	Grunty Fen Half Marathon SB	1:39:34	63.47	13.1mi
23 Aug	Dereham 5K SB	21:29	66.40	5km
16 Aug	Muff Marathon (Quadrathon Day #4) SB	3:53:00	56.16	26.2mi
15 Aug	Mamore Marathon (Quadrathon Day #3)	4:29:39	48.52	26.2mi
14 Aug	Malin Marathon (Quadrathon Day #2)	4:20:04	50.31	26.2mi
13 Aug	Kinnego Marathon (Quadrathon Day #1)	4:37:27	47.16	26.2mi
24 Jul	Worstead 5M PB	33:53	68.54	5mi
5 Jul	Ironman Frankfurt	14:01:35		2.4mi/112mi/26.2mi
14 Jun	Rock ‘n' Roll Liverpool Marathon	5:05:25	42.84	26.2mi
20 May	Great Yarmouth Promenade 5 Mile Series	34:51	66.64	5mi
19 Apr	Bungay Half Marathon	1:56:48	54.11	13.1mi
12 Apr	Brighton Marathon	3:56:55	55.23	26.2mi
22 Mar	Wymondham 20 SB	2:51:31	57.11	20mi
8 Mar	Cambridge Half Marathon	1:56:02	54.01	13.1mi
22 Feb	Tarpley 20	3:06:41	52.01	20mi
25 Jan	Freethorpe 10 Mile SB	1:11:26	65.98	10mi
2014		Result	WAVA	Distance
23 Nov	Larking Gowen City of Norwich Half Marathon	1:53:53	55.03	13.1mi
12 Oct	Yorkshire Marathon SB	3:44:12	57.84	26.2mi
5 Oct	Chase the train PB	1:02:14	67.17	8.9mi
22 Jun	Wiggle Flat Out in the Fens (150m)	7:54:47		152mi
15 Jun	Fritton Lake Olympic Triathlon	2:23:45		1.5km/40km/10km
1 Jun	2nd Annual Beccles Triathlon	1:18:55		540m/20.3km/6.7km
18 May	Eastern Region Tri Relays	1:10:19		0.8km/20km/5km
23 Mar	Mad March Hare 10K SB	41:22	69.47	10km
16 Mar	Broadland half marathon SB	1:34:48	65.55	13.1mi
2 Mar	Wymondham 20 PB	2:28:08	64.98	20mi
23 Feb	Tarpley 10 SB	1:11:25	65.45	10mi
19 Jan	Brass Monkey Half Marathon	1:36:34	64.35	13.1mi
2013		Result	WAVA	Distance
24 Nov	Larking Gowen City of Norwich Half Marathon	1:36:24	64.46	13.1mi
26 Oct	Snowdonia Marathon	4:07:12	52.00	26.2mi
20 Oct	Fenland 10 SB	1:45:12	44.43	10mi
6 Oct	NNBR - Chase the train SB	1:11:54	57.66	8.9mi
15 Sep	Round Norfolk Relay Stage 13 PB	1:48:50	57.76	13.25mi
8 Sep	North Norfolk Triathlon	2:15:22		1.5km/40km/10km
1 Sep	Autumn Waveney Sprint Triathlon	55:43		0.4km/20km/3.2km
24 Aug	Triathlon England Club Relay Championships	55:38		0.5km/15km/5km
4 Aug	Ironman UK	12:28:45		2.4mi/112mi/26.2mi
9 Jun	Whipsnade Zoo Stampede 10k	1:10:34	40.40	10km
28 Apr	Greater Manchester Marathon PB	3:17:51	64.97	26.2mi
14 Apr	Bungay Half Marathon SB	1:35:14	65.25	13.1mi
31 Mar	Trowse 10k SB	42:40	66.81	10km
2012		Result	WAVA	Distance
25 Nov	Larking Gowen City of Norwich Half Marathon SB	1:32:34	66.57	13.1mi
11 Nov	Marriotts Walf half Ultra PB	2:31:00	56.46	18mi
2 Nov	Virgin Active Indoor Triathlon	30:49		0.4km/10km/2.5km
16 Sep	Lowestoft Scores SB	32:29	66.17	4.75mi
2 Sep	North Norfolk Triathlon	2:16:57		1.5km/40km/10km
18 Aug	Midnight Wo/Man half Ironman	5:02:47		1.9km/54mi/12mi
22 Jul	Dereham 5K SB	19:36	71.12	5km
14 Jul	Upton Tri+	1:59:03		1.5km/40km/10km
7 Jul	Lord Mayor's 5K City Centre Classic	19:50	70.28	5km
17 Jun	Fritton Lake Olympic Triathlon	2:28:09		1.5km/40km/10km
10 Jun	Wymondham Midsummer 10 mile SB	1:29:17	51.92	10mi
13 May	Waveney Sprint Triathlon	55:34		0.4km/20km/3.2km
6 May	Grand East Anglia Run (GEAR) 10K PB	39:36	71.41	10km
8 Apr	Trowse 10k	43:22	65.21	10km
2011		Result	WAVA	Distance
20 Nov	Walden XC Duathlon	1:28:08		0km/18km/5km
3 Oct	Norwich Sportspark Relay Triathlon	19:23		200m/4.5km/1.2km
17 Sep	Round Norfolk Relay - stage 1	2:11:00	60.13	16.81mi
9 Jul	Lord Mayor's 5K City Centre Classic SB	19:38	70.46	5km
26 Jun	Liverpool Triathlon	2:25:22		1mi/26.2mi/6.2mi
12 Jun	Fritton Lake Olympic Triathlon	2:24:20		1.5km/40km/10km
13 Mar	Larking Gowen City of Norwich Half Marathon SB	1:42:01	59.41	13.1mi
2010		Result	WAVA	Distance
31 Oct	Mucky Races-Steeplechase	48:02	28.58	5km
12 Sep	North Norfolk Triathlon	2:41:31		1.5km/40km/10km
22 Aug	Reepham Summer 10k SB	42:52	64.92	10km
8 Aug	Outlaw Triathlon	11:33:23		2.4mi/112mi/26.2mi
9 May	Waveney Sprint Triathlon	58:24		400m/20km/2mi
25 Apr	London Marathon SB	3:53:40	53.61	26.2mi
2009		Result	WAVA	Distance
29 Nov	Larking Gowen City of Norwich Half Marathon SB	1:30:18	66.58	13.1mi
1 Nov	Marriotts Way Ultra Run PB	6:16:28	54.13	39mi
20 Sep	RNR - Stage 14 PB	1:01:25	64.59	8.8mi
5 Sep	Vitruvian Triathlon	5:21:38		1900m/85km/21km
20 Aug	Fritton Aquathlon race #4	18:08		0.4km/2.5km
16 Aug	Reepham Summer 10k SB	45:20	60.91	10km
9 Aug	Great Yarmouth Road Runners Half Marathon	1:38:56	60.77	13.1mi
24 Jul	21st Worstead Festival 5 SB	34:23	64.41	5mi
11 Jul	City of Norwich Lord Mayors 5K Classic PB	19:21	70.43	5km
25 Jun	Fritton Aquathlon Race #2	17:47		0.4km/2.5km
24 Jun	Wroxham 5K	19:37	69.47	5km
14 Jun	Royal Windsor Triathlon	2:32:17		1500m/42km/10km
31 May	Edinburgh Marathon SB	3:28:16	59.64	26.2mi
17 May	Dereham 10 SB	1:09:31	65.08	10mi
8 Mar	Wymondham 20 SB	2:32:20	60.58	20mi
2008		Result	WAVA	Distance
30 Nov	City of Norwich Half Marathon SB	1:30:35	65.83	13.1mi
26 Oct	East Coast Run SB	41:02	66.77	10km
19 Oct	North norfolk 7 PB	47:35	65.07	7mi
20 Sep	Round Norfolk Relay - Stage 12 PB	2:39:54	56.68	19.67mi
14 Sep	Kielder Off Road Triathlon	4:18:00		1.5km/19mi/11km
8 Sep	Wells Olympic Triathlon	2:25:43		1.5km/25mi/6.2mi
17 Aug	Reepham Summer 10k	43:22	63.18	10km
13 Jul	Ironman Austria	11:12:10		2.4mi/112mi/26.2mi
18 May	Dereham 10 SB	1:21:55	54.79	10mi
13 Apr	London Marathon SB	3:25:29	59.94	26.2mi
6 Apr	Bungay Black Dog Half Marathon	1:37:45	61.00	13.1mi
2 Mar	Wymondham 20 SB	2:47:52	54.53	20mi
17 Feb	Great East Run PB	1:28:00	63.57	20km
2007		Result	WAVA	Distance
2 Dec	City of Norwich Half Marathon SB	1:29:57	65.78	13.1mi
25 Nov	Benidorm Half Marathon	1:59:35	49.48	13.1mi
21 Oct	North Norfolk 7 SB	49:48	61.72	7mi
16 Sep	Round Norfolk Relay (stage 13) PB	1:46:42	59.30	14mi
8 Sep	The Vitruvian Middle Distance Triathlon	5:17:12		1.9mi/85km/21km
12 Aug	Great Yarmouth 10 k SB	42:30	64.01	10km
5 Aug	Cambridge Olympic Triathlon	2:26:43		1.5km/40km/10km
15 Jul	The Beaver Middle Distance Tri	4:50:43		1.9km/83km/21km
3 Jul	Weymouth Middle Distance Triathlon	5:11:00		1.9km/83km/21km
1 Jul	Norwich Olympic Triathlon	2:23:55		1.5km/38km/10km
8 Jun	2nd guy Fawkes	43:30	62.53	10km
20 May	Redditch Sprint Triathlon	1:11:34		0.75km/20km/5km
18 Feb	St Peters Brewery 20K The Great East Run SB	1:29:08	62.33	20km
2006		Result	WAVA	Distance
13 Aug	Cambridge Olympic Triathlon	2:33:00		1.5km/40km/10km
1 Jul	Cleveland Steelman Middle Distance Triathlon	6:00:00		1.2mi/56mi/13.1mi
21 May	Redditch Sprint Triathlon	1:17:24		0.75km/20km/5km
14 May	Waveney Sprint Triathlon	58:22		0.4km/20km/3.5km
16 Apr	The Norwich Union Trowse 10km SB	43:51	61.64	10km
2005		Result	WAVA	Distance
14 Aug	Great Yarmouth Half Marathon	1:35:00	61.49	13.1mi
16 Jul	Norwich Olympic Triathlon	2:34:37		1.5km/38km/10km
9 Jul	Ripon Olympic Triathlon	2:51:09		1.5km/43km/10km
12 Jun	City of Norwich 1/2 Marathon SB	1:29:57	64.94	13.1mi
22 May	Redditch Sprint Triathlon	1:22:45		0.75km/20km/5km
13 May	Waveney Sprint Triathlon	58:37		0.4km/20km/3.5km
10 Apr	Trowse Spring 10K SB	44:18	60.67	10km
3 Apr	Bungay Half	1:38:50	59.10	13.1mi
2004		Result	WAVA	Distance
17 Oct	Yarmouth 10K SB	41:30	64.46	10km
5 Sep	Clacton Olympic Triathlon	2:36:39		1.5km/42km/10km
29 Aug	Lowestoft Scores SB	32:28	62.55	4.75mi
10 Jul	Ripon Olympic Distance Triathlon	2:47:49		1.5km/40km/10km
15 May	Waveney Sprint Triathlon	59:14		0.4km/20km/3.5km
4 Apr	Bungay Blackdog Half Marathon SB	1:35:00	61.18	13.1mi
2003		Result	WAVA	Distance
31 Aug	Lowestoft Scores PB	31:54	63.32	4.75mi
17 Aug	Stowmarket Triathlon	1:44:22		0.8km/20km/10km
18 May	Waveney Triathlon	1:03:00		0.4km/20km/3.5km
11 May	East Grinstead Triathlon	1:33:09		0.5km/27km/5km
11 May	Tadcaster Triathlon	1:13:19		0.5km/15km/5km
27 Apr	cambridge duathlon	2:17:00		0km/35km/15km
30 Mar	Bungay Blackdog Half Marathon SB	1:36:30	59.99	13.1mi
2002		Result	WAVA	Distance
12 May	Leeds Half Marathon	1:37:00	59.49	13.1mi
6 May	Wigginton 10K SB	39:42	66.89	10km
27 Jan	Brass Monkey Half Marathon SB	1:28:54	64.77	13.1mi
2001		Result	WAVA	Distance
2 Dec	Scarborough Christmas Cracker 10k SB	41:20	64.08	10km
16 Sep	Great North Run	1:45:00	54.83	13.1mi
9 Sep	Pocklington 3 Villages Half Marathon	1:31:41	62.80	13.1mi
10 May	Norwich Half Marathon	2:04:28	46.26	13.1mi
22 Apr	London Marathon SB	3:29:44	57.45	26.2mi
25 Feb	Snake Lane PB	1:05:10	66.42	10mi
28 Jan	Brass Monkey Half Marathon PB	1:26:53	66.18	13.1mi
2000		Result	WAVA	Distance
22 Oct	Great North Run SB	1:41:00	56.93	13.1mi
5 Mar	Tadcaster duathlon	2:15:46		0km/40km/10km
20 Feb	Snake Lane 10 SB	1:08:54	62.78	10mi
1998		Result	WAVA	Distance
1 Nov	Great Yarmouth 10 k SB	39:40	66.55	10km
26 Jul	Culford Sprint Triathlon	50:37		0.3km/14km/4km
26 Apr	London Marathon SB	3:38:39	55.11	26.2mi
1994		Result	WAVA	Distance
3 Jul	Norwich Half Marathon SB	1:31:30	62.81	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	10	0	4	0	0	0	0	0	0	0	0	0	14
2025	4.3	10.4	0	0	0	0	0	0	0	0	0	0	14.7
2025	47	37	42	0	0	0	0	0	0	0	0	0	126
2025	20	3	5	0	0	0	0	0	0	0	0	0	28
2025	28	54	167	0	0	0	0	0	0	0	0	0	250
2024	21	48	13	0	50	37	0	12	0	12	2	22	217
2024	8.1	5	2	2.5	3.8	5.8	3.1	5.5	3.5	3.3	9	0	51.4
2024	19	34	47	64	50	46	72	63	54	33	17	62	562
2024	5	0	22	24	5	9	14	19	0	11	0	12	122
2024	154	59	71	67	273	185	125	200	33	0	26	58	1251
2023	3	0	9	7	0	0	3	19	2	21	14	18	96
2023	4.1	5.6	4.4	1.2	4.7	8.2	12.4	8.4	2.3	7.5	3.9	0	62.7
2023	80	92	88	112	30	21	106	49	57	42	61	11	749
2023	0	6	6	18	0	0	4	0	18	0	0	6	58
2023	91	138	110	102	356	288	393	144	48	0	20	3	1692
2022	12	0	0	19	41	0	0	0	1	0	8	5	87
2022	4.7	2.4	2.3	7	6.4	6.2	11.5	4.5	12.2	6	3.6	4.9	71.7
2022	101	77	81	46	49	7	58	82	55	98	66	92	812
2022	8	0	4	20	3	13	16	14	12	0	0	7	97
2022	86	105	168	366	298	358	237	180	29	174	17	0	2018
2021	0	0	8	3	0	0	0	0	0	0	0	1	11
2021	0	0	0	0	0	0.8	6.6	6.5	5.3	5.3	6.6	7.6	38.6
2021	63	79	70	59	52	46	121	135	97	60	81	53	916
2021	3	0	0	22	11	0	6	15	6	6	0	6	73
2021	107	210	251	472	661	481	330	392	148	50	96	40	3239
2020	0	0	0	0	0	0	0	13	56	0	0	7	76
2020	0	0	2.6	0	0	1.2	4.8	2.3	1.4	8.7	1.2	0	22.2
2020	170	97	113	71	61	23	35	49	42	88	96	108	952
2020	0	0	0	0	0	5	15	0	6	6	101	11	144
2020	44	14	153	464	550	435	518	459	370	13	151	179	3351
2019	1.3	4.3	2.5	2.2	3.5	10.2	2.7	1.9	1.4	0	0	0	29.8
2019	93	99	120	81	53	52	32	52	55	45	80	119	881
2019	0	0	0	0	0	0	6	2	14	0	0	0	22
2019	98	49	65	128	423	376	444	562	233	32	132	32	2574
2018	0	7	0.8	7.8	4.4	9.6	6.9	1.4	9.1	0	0	0	47
2018	166	126	62	120	160	123	137	69	69	65	44	99	1239
2018	0	0	11	0	0	0	0	4	2	0	0	0	17
2018	20	98	302	97	127	359	123	91	87	93	244	144	1784
2017	5.7	2.5	6.2	3.7	5.5	4.4	6.5	1.3	10.8	0	0	0	46.7
2017	66	45	68	55	53	65	92	93	54	141	109	123	964
2017	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	96	61	64	129	170	120	34	151	40	35	40	28	969
2016	4.9	5	1.2	2.1	3.5	4.7	5.2	3.7	2.2	0.2	2.8	2.6	38
2016	84	28	64	54	58	111	50	83	64	124	85	55	860
2016	0	0	0	0	0	0	7	0	0	0	0	0	7
2016	51	68	160	306	373	131	236	264	138	109	50	61	1946
2015	3.6	9.4	8.4	3.8	3.1	8.2	4.5	2	3.7	2.5	1.2	2.5	52.9
2015	141	101	141	116	68	126	157	160	68	58	60	76	1270
2015	0	0	0	0	3	0	0	0	6	0	0	0	9
2015	39	114	31	397	864	265	216	234	19	19	0	100	2299
2014	3.6	5.3	1.6	4.1	4.3	8.5	4.3	0	0	0	0	0	31.6
2014	86	115	99	76	36	60	45	46	125	74	60	77	900
2014	0	0	107	276	232	466	228	113	49	66	35	41	1614
2013	4.5	4.8	2.6	0	2.9	10.7	13.1	10.2	5.1	0	0	0	53.8
2013	74	80	119	102	25	15	66	76	60	110	84	59	870
2013	75	11	34	189	403	690	418	228	126	71	9	26	2280
2012	0	0.5	0	1.2	4	7.4	2.4	5.9	0.9	2.5	3.7	2.7	31.4
2012	84	60	22	50	86	43	34	88	69	59	82	37	712
2012	0	0	0	0	0	7	0	0	0	0	0	0	7
2012	192	157	78	194	347	171	99	470	313	123	19	121	2282
2011	2.5	0	0	0	3	3.4	9.7	8.7	3	0.1	1.6	0	31.9
2011	75	85	45	7	37	47	59	62	74	42	56	44	632
2011	32	11	79	171	221	196	79	89	45	3	117	135	1177
2010	8	8	5.1	2.9	8.2	11.1	10.4	9.8	6.8	1.6	3.6	0	75.3
2010	26	10	38	108	69	88	109	47	38	53	66	20	671
2010	11	25	89	93	243	434	348	152	53	31	0	0	1479
2009	12	8.1	6.2	4.1	2.5	4	7.9	6.7	3.2	2.4	6	4.3	67.4
2009	15	77	96	132	127	34	36	79	76	92	98	40	903
2009	44	34	14	144	0	125	63	150	77	41	17	0	709
2008	10.6	8.6	6.9	10.6	15.6	17.9	4.5	3.3	4.5	5.8	4.1	0	92.3
2008	104	117	138	78	112	70	52	51	59	50	58	14	902
2008	35	75	18	119	404	472	166	26	53	0	29	0	1396
2007	0	0	0	0	7.3	3.8	7.9	2.7	4.6	6.9	8	6.3	47.5
2007	18	52	28	22	56	24	30	47	26	52	59	62	475
2007	15	0	57	84	167	60	178	150	40	47	40	23	862
2006	8	0	6	30	12	28	17	15	4	4	4	4	131
2006	37	0	17	114	168	323	379	594	1061	0	27	0	2720
2005	4	9	53	32	14	16	30	39	0	0	0	7	204
2005	54	0	0	81	130	178	88	221	122	0	35	0	909
2004	11	10	38	29	6	6	17	29	6	29	8	19	207
2004	0	0	0	63	79	119	120	32	88	0	0	0	501
2003	19	48	55	36	23	36	24	34	12	12	18	6	322
2003	0	0	0	0	0	94	97	96	63	0	0	0	350
2002	52	10	3	48	38	10	10	14	0	0	0	0	186
2001	98	86	77	116	48	6	30	19	49	15	26	13	583
2000	23	10	17	9	3	3	0	3	50	27	34	17	196

Tue 25th Feb Feb 25	Wed 26th Feb Feb 26	Thu 27th Feb Feb 27	Fri 28th Feb Feb 28	Sat 1st Mar Mar 1	Sun 2nd Mar Mar 2	Mon 3rd Mar Mar 3
0.3mi, 22:31 Walk - General 0.2mi, 55:59 Swim - Open Water 0.4mi, 27:20 Swim - Open Water	0.4mi, 36:19 Swim - Open Water 0.3mi, 15:00 Swim - Open Water	0.3mi, 51:24 Swim - Open Water 0.5mi, 38:28 Swim - Open Water	0.6mi, 40:58 Swim - Open Water 0.2mi, 1:01:46 Swim - Open Water	-	4mi, 45:08 Run - General	3.5mi, 1:15:37 Walk - General
Tue 4th Mar Mar 4	Wed 5th Mar Mar 5	Thu 6th Mar Mar 6	Fri 7th Mar Mar 7	Sat 8th Mar Mar 8	Sun 9th Mar Mar 9	Mon 10th Mar Mar 10
6.4mi, 57:48 Run - General	0mi, 1:00:42 Cross - Strength	3.3mi, 30:56 Run - General 0mi, 49:34 Cross - Strength	20.3mi, 1:13:02 Bike - Road Biking 3.4mi, 19:54 Bike - Road Biking	5.4mi, 3:22:07 Cross - Golf 3.2mi, 24:43 Run - parkrun	33.9mi, 2:15:49 Bike - Road Biking	0mi, 40:09 Cross - Strength
Tue 11th Mar Mar 11	Wed 12th Mar Mar 12	Thu 13th Mar Mar 13	Fri 14th Mar Mar 14	Sat 15th Mar Mar 15	Sun 16th Mar Mar 16	Mon 17th Mar Mar 17
2.1mi, 21:02 Run - General	6.2mi, 48:46 Run - Race	0mi, 46:43 Cross - Strength	21.5mi, 1:22:01 Bike - Road Biking 2.4mi, 11:03 Bike - Road Biking 3.5mi, 39:53 Run - General	-	20.9mi, 1:29:28 Bike - Road Biking	0mi, 50:47 Cross - Strength
Tue 18th Mar Mar 18	Wed 19th Mar Mar 19	Thu 20th Mar Mar 20	Fri 21st Mar Mar 21	Sat 22nd Mar Mar 22	Sun 23rd Mar Mar 23	Mon 24th Mar Mar 24
21.8mi, 1:21:17 Bike - Road Biking 3.4mi, 17:15 Bike - Road Biking 3.8mi, 34:39 Run - General	0mi, 1:00:34 Cross - Strength	0mi, 49:32 Cross - Strength	20.5mi, 1:16:27 Bike - Road Biking	3.1mi, 23:03 Run - parkrun	3mi, 23:30 Run - Race 19.5mi, 1:00:19 Bike - Race 3.3mi, 24:16 Run - Race	-

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