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Recent Training
30th Jan	General	0mi	48:30
28th Jan	General	4.2mi	1:12:54
28th Jan	Pilates	0mi	56:04
27th Jan	General	0mi	53:56
23rd Jan	General	0mi	29:07

12 Month Benchmarks	Run	Bike
Mile	9:29	1:56
5k	32:04	7:45
5mi	1:00:26	15:05
10k	1:23:24	19:52
10mi	2:44:49	33:38
Half	3:38:27	44:55

Recent Pictures

Recent Threads
Strands (a new NYT game)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	1989	1994	2010	2011	2012	2015	2016	2017	PB	WB
5km	7				20:22 70.06	21:24 67.73		24:00 62.36	23:24 64.48	20:22 6:33/mi	70.06
5mi	1					33:50 69.17				33:50 6:46/mi	69.17
10km	1				41:53 69.76					41:53 6:44/mi	69.76
10mi	3			1:11:38 66.83	1:11:15 67.19	1:08:10 70.82				1:08:10 6:49/mi	70.82
13.1mi	6	1:19:45 72.70		1:32:07 68.74	1:39:02 64.49		1:52:58 58.02	1:52:50 58.61		1:19:45 6:05/mi	72.70
26.2mi	2		3:11:47 63.38		3:29:58 63.77					3:11:47 7:19/mi	63.77

2017		Result	WAVA	Distance
4 Jul	Thames Valley 5k series - Marlow SB	23:24	64.48	5km
13 Jun	Thames Valley 5k series - Maidenhead	23:42	63.15	5km
2016		Result	WAVA	Distance
21 Jun	Thames Valley 5k series - Maidenhead SB	24:00	62.36	5km
10 May	Thames Valley 5k series - Wargrave	24:13	61.30	5km
21 Feb	Wokingham Half Marathon SB	1:52:50	58.61	13.1mi
2015		Result	WAVA	Distance
8 Feb	Wokingham Half Marathon SB	1:52:58	58.02	13.1mi
2012		Result	WAVA	Distance
29 Dec	Cardiff Parkrun SB	21:24	67.73	5km
5 Jun	Thames Valley 5k series - Burnham	21:26	67.09	5km
22 Apr	London Marathon			26.2mi
6 Apr	Maidenhead Easter 10 PB	1:08:10	70.82	10mi
31 Mar	The National Lottery - Olympic Park Run PB	33:50	69.17	5mi
2011		Result	WAVA	Distance
20 Nov	Luton Marathon SB	3:29:58	63.77	26.2mi
6 Nov	Marlow Half Marathon SB	1:39:02	64.49	13.1mi
19 Jul	Queen Mother Reservoir 10K - Race 3 PB	41:53	69.76	10km
14 Jun	Thames Valley 5k series - Marlow PB	20:22	70.06	5km
22 Apr	Maidenhead Easter 10 SB	1:11:15	67.19	10mi
13 Feb	Wokingham Half Marathon			13.1mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon SB	1:32:07	68.74	13.1mi
11 Sep	Self Transcendence 10 SB	1:11:38	66.83	10mi
2003		Result	WAVA	Distance
25 Jul	Fuji Mountain Race	4:27:07	22.38	13.1mi
1994		Result	WAVA	Distance
31 Oct	Dublin Marathon PB	3:11:47	63.38	26.2mi
1989		Result	WAVA	Distance
20 Mar	Fleet Half Marathon PB	1:19:45	72.70	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	2	0	0	0	0	0	0	0	0	0	0	0	2
2025	17	0	0	0	0	0	0	0	0	0	0	0	17
2025	35	0	0	0	0	0	0	0	0	0	0	0	35
2024	14	12	22	20	25	8	14	44	33	14	5	7	218
2024	13	15	12	35	13	19	8	6	11	35	21	7	194
2024	101	78	130	66	199	169	59	159	135	32	0	20	1145
2023	6	16	7	5	8	7	14	5	10	14	4	0	96
2023	41	14	53	43	43	9	26	20	15	9	23	4	300
2023	0	49	168	282	170	284	112	58	157	75	48	95	1498
2022	80	57	45	31	33	26	10	35	38	18	11	1	387
2022	0	17	34	44	50	55	21	29	44	11	25	12	343
2022	7	0	5	36	168	185	32	174	69	28	41	11	755
2021	24	9	12	15	10	25	29	28	35	2	3	23	215
2021	0	5	26	17	30	44	46	28	7	0	1	0	205
2021	10	12	12	21	23	40	18	86	8	0	0	0	228
2020	5	6	8	2	3	15	5	24	9	6	5	6	94
2020	69	62	52	92	104	38	59	36	27	13	26	12	589
2020	11	8	17	58	94	54	47	7	38	20	13	25	391
2019	7	3	3	7	4	0	4	18	0	0	0	6	53
2019	83	75	56	47	16	17	60	41	23	39	44	17	519
2019	4	0	9	48	39	30	8	0	45	56	0	3	241
2018	0	3	5	0	4	0	15	11	9	2	3	9	61
2018	29	53	58	47	74	39	60	50	19	33	93	49	604
2018	0	0	0	0	26	9	18	6	6	19	5	10	100
2017	0	0	0	0	0	0	6	4	0	5	2	0	18
2017	55	95	67	78	71	106	63	55	109	79	72	38	888
2017	7	3	9	25	52	11	0	0	0	4	0	4	116
2016	0	0	0	0	0	0	0	55	102	78	91	42	368
2016	0	0	0	0	0	0	0	0	28	9	0	1	39
2014	147	49	0	0	0	0	0	0	0	0	0	0	197
2013	1	0	10	0	0	0	0	0	0	0	0	0	10
2013	148	61	28	61	155	148	119	36	96	157	162	93	1265
2013	4	0	0	0	0	0	0	0	0	0	0	0	4
2012	0	0	0	0	2	0	0	0	0	0	0	0	2
2012	194	175	202	122	87	81	77	26	129	206	191	83	1574
2012	0	0	0	0	0	0	5	0	0	2	0	0	7
2011	102	145	160	119	127	161	218	193	189	229	161	218	2023
2010	0	0	0	0	0	0	0	0	0	120	77	60	258

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
-	0mi, 49:08 Run - General Add a comment	1.2mi, 22:24 Walk - General 1) 1km - 12:23(12:23/km) 121/126bpm [1498b/km] 116cal 55/60rpm 2) 0.87km - 10:01(11:34/km) 106/120bpm [1225b/km] 67cal 58/63rpm Add a comment 3.1mi, 48:33 Run - General 1) 1km - 9:15(9:15/km) 116/130bpm [1073b/km] 86cal 258/427W 2) 1km - 9:41(9:41/km) 118/131bpm [1142b/km] 82cal 200/321W 3) 1km - 9:22(9:22/km) 120/130bpm [1125b/km] 83cal 223/403W 4) 1km - 9:40(9:40/km) 124/136bpm [1198b/km] 86cal 228/362W 5) 1km - 10:32(10:32/km) 126/135bpm [1328b/km] 95cal 223/408W 6) 0km - 3(9:43/km) 125/125bpm [1215b/km] 232/234W Add a comment 0mi, 56:07 Cross - Pilates Add a comment	-	0mi, 38:30 Run - General 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
-	0mi, 39:03 Run - General Add a comment	3.6mi, 55:50 Run - General 1) 0.01km - 1:49(2:58:31/km) 93/101bpm [16603b/km] 11cal 2) 0.49km - 3:28(7:03/km) 129/139bpm [909b/km] 43cal 320/522W 3) 0.8km - 5:21(6:43/km) 142/148bpm [954b/km] 77cal 357/442W 4) 0.46km - 3:49(8:18/km) 146/150bpm [1211b/km] 52cal 289/444W 5) 0.57km - 4:13(7:25/km) 146/150bpm [1083b/km] 55cal 320/469W 6) 1km - 8:56(8:56/km) 159/186bpm [1419b/km] 120cal 250/409W 7) 0.15km - 1:47(11:39/km) 156/159bpm [1818b/km] 25cal 165/262W 8) 0.39km - 4:17(11:06/km) 155/160bpm [1721b/km] 63cal 172/211W 9) 0.6km - 7:23(12:13/km) 154/159bpm [1880b/km] 108cal 142/207W 10) 0.37km - 4:14(11:29/km) 155/158bpm [1780b/km] 61cal 144/215W 11) 0.53km - 6:17(11:53/km) 154/158bpm [1830b/km] 90cal 145/223W 12) 0.36km - 4:17(11:58/km) 154/157bpm [1842b/km] 61cal 147/191W Add a comment 0mi, 1:03:49 Cross - Pilates Add a comment	-	0mi, 37:44 Run - General 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
1.2mi, 1:06:23 Walk - General 1) 1km - 19:40(19:40/km) 111/131bpm [2183b/km] 137cal 40/80rpm 2) 0.85km - 46:43(55:03/km) 96/122bpm [5286b/km] 206cal 12/80rpm Add a comment 34.9mi, 3:17:03 Bike - General 1) 5km - 14:43(2:57/km) 124/136bpm [365b/km] 174cal 72/94rpm 2) 5km - 14:23(2:53/km) 136/145bpm [391b/km] 187cal 76/92rpm 3) 5km - 15:24(3:05/km) 143/172bpm [440b/km] 190cal 68/91rpm 4) 5km - 25:11(5:02/km) 148/168bpm [745b/km] 310cal 67/92rpm 5) 5km - 16:47(3:21/km) 124/134bpm [416b/km] 74cal 76/90rpm 6) 5km - 17:47(3:33/km) 120/133bpm [427b/km] 72cal 73/96rpm 7) 5km - 18:32(3:42/km) 121/135bpm [449b/km] 92cal 73/96rpm 8) 5km - 17:39(3:32/km) 131/142bpm [462b/km] 164cal 73/96rpm 9) 5km - 17:46(3:33/km) 125/137bpm [444b/km] 115cal 68/94rpm 10) 5km - 18:49(3:46/km) 133/139bpm [500b/km] 180cal 71/92rpm 11) 5km - 14:54(2:59/km) 132/140bpm [393b/km] 128cal 73/93rpm 12) 1.15km - 5:09(4:29/km) 134/142bpm [602b/km] 47cal 64/87rpm Add a comment	0mi, 44:07 Cross - Pilates Add a comment	6.2mi, 1:45:29 Run - General 1) 1km - 9:40(9:40/km) 123/131bpm [1189b/km] 98cal 262/400W 2) 1km - 12:09(12:09/km) 131/141bpm [1591b/km] 124cal 224/330W 3) 1km - 11:27(11:27/km) 126/142bpm [1442b/km] 94cal 166/256W 4) 1km - 11:41(11:41/km) 132/176bpm [1542b/km] 111cal 176/360W 5) 1km - 10:47(10:47/km) 120/131bpm [1294b/km] 79cal 174/297W 6) 1km - 9:27(9:27/km) 121/128bpm [1144b/km] 80cal 210/246W 7) 1km - 10:17(10:17/km) 123/131bpm [1264b/km] 87cal 210/361W 8) 1km - 10:18(10:18/km) 127/132bpm [1308b/km] 88cal 208/300W 9) 1km - 9:55(9:55/km) 125/128bpm [1240b/km] 85cal 209/254W 10) 1km - 9:45(9:45/km) 122/128bpm [1190b/km] 80cal 198/281W 11) 0.01km - 2(7:12/km) 126/126bpm [908b/km] 247/247W Add a comment 0mi, 1:00:43 Cross - Pilates Add a comment	-	0mi, 29:07 Run - General 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
-	0mi, 53:56 Run - General Add a comment	4.2mi, 1:12:54 Run - General 1) 0.28km - 2:43(9:40/km) 119/134bpm [1150b/km] 28cal 306/504W 2) 0.58km - 6:40(11:28/km) 132/139bpm [1513b/km] 73cal 174/463W 3) 1km - 9:33(9:33/km) 136/148bpm [1298b/km] 111cal 217/454W 4) 1km - 8:48(8:48/km) 147/184bpm [1294b/km] 99cal 264/377W 5) 0.22km - 2:11(9:58/km) 144/148bpm [1434b/km] 23cal 240/314W 6) 0.32km - 3:32(11:08/km) 145/148bpm [1614b/km] 38cal 177/304W 7) 0.17km - 2:13(12:51/km) 146/150bpm [1876b/km] 26cal 128/444W 8) 0.76km - 7:33(9:58/km) 145/152bpm [1445b/km] 84cal 202/435W 9) 0.34km - 4:44(13:58/km) 173/183bpm [2417b/km] 76cal 113/301W 10) 0.11km - 1:27(13:19/km) 170/172bpm [2264b/km] 23cal 91/174W 11) 0.29km - 3:30(11:55/km) 171/178bpm [2039b/km] 57cal 171/284W 12) 0.38km - 4:38(12:13/km) 169/177bpm [2065b/km] 72cal 175/279W 13) 0.56km - 7:18(13:07/km) 164/183bpm [2152b/km] 113cal 128/236W 14) 0.52km - 6:17(12:08/km) 166/172bpm [2015b/km] 97cal 141/266W 15) 0.18km - 1:47(10:06/km) 168/173bpm [1697b/km] 29cal 164/241W Add a comment 0mi, 56:04 Cross - Pilates Add a comment	-	0mi, 48:30 Run - General Add a comment	-	-

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