Southern Exile

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Recent Training
16th Nov	General	2.7mi	25:20
10th Nov	General	3.2mi	27:09
9th Nov	General	6.4mi	51:40
8th Nov	General	13.3mi	56:15
7th Nov	General	3.1mi	27:09

12 Month Benchmarks	Run	Bike
Mile	5:31	1:35
5k	18:52	7:13
5mi	34:15	12:37
10k	42:39	16:00
10mi	1:18:32	26:21

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Best Times
Best WAVA

Dist	Races	2000	2003	2007	2008	2009	2010	2011	2016	2017	2018	2019	PB	WB
10km	11		39:50 66.28	41:12 64.08	40:07 65.83	40:01 66.19	38:22 69.04	40:15 66.19		38:40 71.41	39:15 70.35	38:08 72.98	38:08 6:08/mi	72.98
10mi	1						1:07:10 65.25						1:07:10 6:43/mi	65.25
13.1mi	3	1:32:20 62.79							1:28:39 66.99		2:23:02 42.12		1:28:39 6:46/mi	66.99
26.2mi	2										3:19:40 63.78	3:30:32 60.49	3:19:40 7:37/mi	63.78

2019		Result	WAVA	Distance
19 May	ASICS Windermere Marathon SB	3:30:32	60.49	26.2mi
7 Apr	The Port of Blyth 10k PB	38:08	72.98	10km
2018		Result	WAVA	Distance
14 Oct	Yorkshire Marathon PB	3:19:40	63.78	26.2mi
18 Jul	Run Northumberland Wallington 10k SB	39:15	70.35	10km
14 Jan	High Fells of Hedgehope HM SB	2:23:02	42.12	13.1mi
2017		Result	WAVA	Distance
29 Oct	Hexham 10k SB	38:40	71.41	10km
2016		Result	WAVA	Distance
25 Sep	Redcar Half Marathon PB	1:28:39	66.99	13.1mi
2011		Result	WAVA	Distance
13 Nov	Heaton Harriers Town Moor Memorial 10k SB	40:15	66.19	10km
2010		Result	WAVA	Distance
5 Sep	Tynedale 10 Mile Jelly Road Race PB	1:07:10	65.25	10mi
18 Jul	Bupa Great North 10k	38:37	68.59	10km
25 Apr	Port of Blyth 10k SB	38:22	69.04	10km
6 Mar	Clumber Park Duathlon	2:19:00		0km/25mi/15km
2009		Result	WAVA	Distance
11 Nov	Heaton Harriers Town Moor Memorial 10K SB	40:01	66.19	10km
5 Jul	Holten Triathlon, Holland	2:27:00		1.5km/25mi/10km
21 Jun	One Life Standard Distance Triathlon	2:17:10		1.5km/25mi/8.5km
15 Apr	Ampleforth Triathlom	2:13:05		750m/25mi/10km
2008		Result	WAVA	Distance
9 Nov	Town Moor Memorial 10k	41:33	63.63	10km
12 Jul	Ripon Triathlon	2:29:30		1.5km/25mi/10km
2 Jul	Tynedale 10K SB	40:07	65.83	10km
26 Jun	Ripon Triathlon			1500m/25mi/10km
9 May	Alnwick Triathlon			500m/12.5mi/5km
2007		Result	WAVA	Distance
7 Aug	Morpeth 10k Road Race SB	41:12	64.08	10km
2003		Result	WAVA	Distance
8 Jun	Two Castles Run SB	39:50	66.28	10km
2000		Result	WAVA	Distance
22 Oct	Great North Run SB	1:32:20	62.79	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
2024	0	0	0	0	0	0	0	0	2	0	0	0	2
2024	0	0	0	0	0.2	0.3	0	1.4	0	1.5	0	0	3.4
2024	100	76	96	79	41	59	82	81	44	58	24	0	740
2024	72	130	203	157	185	206	208	216	364	149	53	0	1943
2023	0	0	0	0	0	0	0	0	11	0	0	0	11
2023	0	0	0	0	0.3	0.5	4.3	1.5	0.1	0	0	0	6.7
2023	94	49	82	90	102	35	38	63	39	75	37	29	731
2023	55	18	42	28	106	108	208	54	97	196	272	43	1227
2022	1.4	0	0	0	0	0.2	0.3	1.7	2.1	4.6	3.9	0	14.2
2022	120	155	75	134	138	40	102	23	87	100	92	72	1136
2022	30	0	54	80	53	171	175	54	188	147	127	55	1133
2021	0	0	0	0	0	0	1.2	0	0.2	0	0	0	1.3
2021	67	100	139	145	167	189	185	228	202	95	107	147	1770
2021	89	23	17	0	0	0	0	0	0	0	75	26	230
2020	8.3	8.8	2.5	0	0	0	0	0.8	4.2	1.8	0.2	0	26.6
2020	81	47	59	129	161	160	121	112	122	119	101	101	1312
2020	84	132	62	5	0	0	5	26	190	98	107	58	767
2019	2.4	1.9	2.2	0.5	0.4	0	0	1.4	3.8	2.3	2	1.2	18
2019	118	105	141	164	86	53	62	63	43	36	67	66	1003
2019	0	0	0	0	0	9	146	78	202	310	111	0	856
2018	80	60	26	95	68	113	144	146	159	81	59	75	1106
2018	54	182	5	13	41	24	0	1	9	0	9	0	338
2017	8.3	6.6	7.9	2.8	9.4	7.4	2.8	0	0.5	0	0	0	45.6
2017	46	60	40	52	80	55	45	48	100	92	95	77	787
2017	156	152	176	83	218	294	305	0	129	59	0	29	1603
2016	5	0	2.5	2.8	6.1	10.2	6	0	4	1.2	3.9	4.9	46.7
2016	38	10	31	56	53	53	24	71	84	36	46	47	549
2016	166	131	212	96	137	172	210	26	179	131	218	163	1839
2015	0	0	0	0	0	0	0	0	2.8	5.9	3	1.2	12.9
2015	18	20	5	8	19	17	17	25	88	31	16	8	272
2015	270	198	80	55	182	293	151	59	330	190	181	75	2064
2014	0	0	0	1.4	0	0	0.9	0.5	1.2	2.7	0	0	6.7
2014	41	26	32	32	10	6	34	56	25	11	12	22	307
2014	234	237	385	219	351	377	218	43	442	173	217	158	3053
2013	5.2	5.6	3.7	0.9	5.9	8.1	3.4	0	0	1.9	0.9	0	35.7
2013	62	66	38	36	53	49	21	66	75	60	36	19	581
2013	140	130	115	87	173	219	182	29	216	175	265	272	2004
2012	4.3	0.9	0	1	3.2	1.9	0.5	3.7	4.9	3.1	4.7	3	31.1
2012	62	64	55	50	40	42	59	33	49	49	56	55	612
2012	98	148	127	127	140	107	116	129	98	117	125	143	1475
2011	0.9	1.2	0	0	0	0	0	3.6	0.8	2.9	2.6	1.9	13.9
2011	20	30	53	14	6	4	6	24	42	54	42	39	332
2011	60	26	84	97	0	40	133	25	261	76	91	107	1001
2010	0	0	0	0	0	0	0	0	0	0.6	0	3.3	3.9
2010	49	43	58	97	76	120	46	72	73	58	47	18	755
2010	117	114	75	0	25	0	13	65	91	110	101	17	728
2009	5.9	5.9	9.6	3.5	7.3	9.1	2.9	1.3	4.6	2.1	1.9	1.6	55.6
2009	26	30	21	40	53	57	17	18	10	29	53	27	380
2009	188	233	212	154	374	264	87	53	251	262	190	148	2416
2008	8.1	7	4.7	6.8	6.1	9	6.6	1.2	0	0	7	1.6	58.1
2008	4	7	16	23	20	30	59	20	10	37	13	13	252
2008	6	85	229	170	204	261	144	126	226	148	255	66	1920
2007	0	0	0	0	0	0	0	0	0	0	13	0	13

Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	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
13.1mi, 54:04 Bike - General 1) 5mi - 23:28(4:42/mi) 106/131bpm [498b/mi] 214cal 2) 5mi - 18:45(3:45/mi) 116/134bpm [435b/mi] 186cal 3) 3.07mi - 11:50(3:51/mi) 118/129bpm [455b/mi] 116cal Add a comment 13.2mi, 53:14 Bike - General 1) 5mi - 20:39(4:08/mi) 113/136bpm [467b/mi] 215cal 2) 5mi - 19:27(3:53/mi) 118/132bpm [459b/mi] 198cal 3) 3.19mi - 13:08(4:07/mi) 126/138bpm [519b/mi] 148cal Add a comment	13.3mi, 51:51 Bike - General 1) 5mi - 21:51(4:22/mi) 106/130bpm [463b/mi] 201cal 2) 5mi - 17:54(3:35/mi) 119/142bpm [426b/mi] 190cal 3) 3.29mi - 12:06(3:40/mi) 120/132bpm [441b/mi] 122cal Add a comment 13.2mi, 52:32 Bike - General 1) 5mi - 20:25(4:05/mi) 118/144bpm [482b/mi] 228cal 2) 5mi - 19:43(3:57/mi) 121/140bpm [477b/mi] 199cal 3) 3.2mi - 12:24(3:52/mi) 120/137bpm [464b/mi] 118cal Add a comment	6.2mi, 51:07 Run - General 1) 1mi - 8:22(8:22/mi) 125/142bpm [1045b/mi] 107cal 305/413W 2) 1mi - 7:52(7:52/mi) 134/140bpm [1054b/mi] 109cal 329/376W 3) 1mi - 8:09(8:09/mi) 133/145bpm [1085b/mi] 110cal 311/437W 4) 1mi - 8:13(8:13/mi) 140/146bpm [1151b/mi] 118cal 344/487W 5) 1mi - 8:32(8:32/mi) 146/153bpm [1245b/mi] 125cal 375/518W 6) 1mi - 8:10(8:10/mi) 144/154bpm [1176b/mi] 117cal 310/393W 7) 0.23mi - 1:48(7:49/mi) 144/149bpm [1126b/mi] 26cal 370/427W Add a comment	-	3.1mi, 27:01 Run - General 1) 1mi - 9:16(9:16/mi) 116/124bpm [1075b/mi] 107cal 280/329W 2) 1mi - 8:30(8:30/mi) 129/134bpm [1097b/mi] 112cal 305/355W 3) 1mi - 8:21(8:21/mi) 132/137bpm [1103b/mi] 112cal 315/406W 4) 0.1mi - 54(9:01/mi) 128/132bpm [1153b/mi] 11cal 272/301W Add a comment	0.1mi, 5:16 Swim - General 1) 0.11mi - 5:16(47:27/mi) 103/120bpm [4888b/mi] 44cal 26/32rpm Add a comment	0.3mi, 11:29 Swim - General 1) 0.28mi - 11:25(40:13/mi) 118/139bpm [4745b/mi] 126cal 27/34rpm 2) 0mi - 4(34:01/mi) 112/112bpm [3809b/mi] 1cal 20/22rpm Add a comment
Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	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
0.1mi, 7:28 Swim - General 1) 0.13mi - 7:28(59:28/mi) 105/126bpm [6243b/mi] 66cal Add a comment	0.2mi, 11:00 Swim - General 1) 0.21mi - 11:00(53:03/mi) 102/114bpm [5410b/mi] 91cal 20/43rpm Add a comment	0.5mi, 12:18 Swim - General 1) 0.19mi - 4:31(24:14/mi) 106/121bpm [2569b/mi] 43cal 23/rpm 2) 0mi - 23(0/mi) 112/115bpm [INFb/mi] 2cal 3) 0.03mi - 43(22:50/mi) 122/127bpm [2786b/mi] 10cal 24/rpm 4) 0mi - 29(0/mi) 111/124bpm [INFb/mi] 5cal 5) 0.14mi - 3:06(22:09/mi) 127/143bpm [2813b/mi] 38cal 26/rpm 6) 0mi - 15(0/mi) 133/137bpm [INFb/mi] 2cal 7) 0mi - 11(0/mi) 85/87bpm [INFb/mi] 1cal 8) 0.05mi - 1:10(25:12/mi) 110/123bpm [2772b/mi] 10cal 25/rpm 9) 0.06mi - 1:20(21:25/mi) 107/135bpm [2292b/mi] 20cal 26/rpm 10) 0mi - 10(0/mi) 107/135bpm [INFb/mi] 1cal Add a comment 0.3mi, 11:52 Swim - General 1) 0.28mi - 11:31(40:33/mi) 130/153bpm [5272b/mi] 149cal 2) 0.01mi - 20(1:08:18/mi) 122/123bpm [8333b/mi] 4cal Add a comment	3.3mi, 30:00 Run - Treadmill 1) 1mi - 7:45(7:45/mi) 118/142bpm [915b/mi] 88cal 325/404W 2) 1mi - 6:20(6:20/mi) 148/154bpm [938b/mi] 94cal 390/442W 3) 1mi - 6:29(6:29/mi) 150/166bpm [974b/mi] 98cal 378/483W 4) 1mi - 6:34(6:34/mi) 154/166bpm [1012b/mi] 104cal 378/441W 5) 0.28mi - 2:51(10:13/mi) 144/160bpm [1471b/mi] 40cal 241/382W Add a comment	-	-	5.1mi, 43:03 Run - General 1) 1mi - 8:50(8:50/mi) 123/138bpm [1087b/mi] 108cal 305/444W 2) 1mi - 8:18(8:18/mi) 138/144bpm [1145b/mi] 117cal 346/466W 3) 1mi - 8:11(8:11/mi) 137/144bpm [1122b/mi] 112cal 319/418W 4) 1mi - 8:09(8:09/mi) 135/143bpm [1101b/mi] 109cal 311/451W 5) 1mi - 8:29(8:29/mi) 136/140bpm [1154b/mi] 114cal 295/393W 6) 0.12mi - 1:05(8:39/mi) 137/139bpm [1185b/mi] 15cal 324/369W Add a comment
Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	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
13.2mi, 56:18 Bike - General 1) 5mi - 21:39(4:20/mi) 121/145bpm [524b/mi] 255cal 2) 5mi - 19:45(3:57/mi) 128/142bpm [506b/mi] 239cal 3) 3.22mi - 14:53(4:37/mi) 122/139bpm [564b/mi] 139cal Add a comment 12.9mi, 58:55 Bike - General 1) 5mi - 26:53(5:23/mi) 98/127bpm [527b/mi] 201cal 2) 5mi - 19:50(3:58/mi) 113/128bpm [448b/mi] 188cal 3) 2.94mi - 12:12(4:09/mi) 116/129bpm [481b/mi] 114cal Add a comment 13.2mi, 54:35 Bike - General 1) 5mi - 21:43(4:21/mi) 111/139bpm [482b/mi] 219cal 2) 5mi - 19:45(3:57/mi) 119/138bpm [470b/mi] 199cal 3) 3.24mi - 13:07(4:03/mi) 124/145bpm [502b/mi] 138cal Add a comment	-	3.1mi, 27:09 Run - General 1) 1mi - 9:07(9:07/mi) 118/126bpm [1075b/mi] 108cal 280/343W 2) 1mi - 8:35(8:35/mi) 130/134bpm [1116b/mi] 115cal 307/386W 3) 1mi - 8:21(8:21/mi) 134/142bpm [1118b/mi] 115cal 319/392W 4) 0.14mi - 1:06(8:08/mi) 136/137bpm [1107b/mi] 15cal 308/327W Add a comment	13.3mi, 56:15 Bike - General 1) 5mi - 23:47(4:45/mi) 103/130bpm [490b/mi] 199cal 2) 5mi - 19:17(3:51/mi) 117/134bpm [451b/mi] 196cal 3) 3.34mi - 13:11(3:57/mi) 119/133bpm [470b/mi] 132cal Add a comment	6.4mi, 51:40 Run - General 1) 1mi - 8:44(8:44/mi) 129/142bpm [1126b/mi] 114cal 302/427W 2) 1mi - 8:19(8:19/mi) 143/149bpm [1189b/mi] 118cal 340/486W 3) 1mi - 8:07(8:07/mi) 146/153bpm [1184b/mi] 118cal 350/432W 4) 1mi - 8:00(8:00/mi) 147/153bpm [1176b/mi] 114cal 329/406W 5) 1mi - 7:40(7:40/mi) 145/155bpm [1111b/mi] 110cal 318/451W 6) 1mi - 7:59(7:59/mi) 149/154bpm [1190b/mi] 116cal 320/409W 7) 0.35mi - 2:52(8:17/mi) 147/150bpm [1217b/mi] 41cal 320/368W Add a comment	3.2mi, 27:09 Run - General 1) 1mi - 8:44(8:44/mi) 122/131bpm [1065b/mi] 107cal 292/350W 2) 1mi - 8:15(8:15/mi) 133/141bpm [1097b/mi] 112cal 316/414W 3) 1mi - 8:14(8:14/mi) 136/146bpm [1119b/mi] 111cal 322/474W 4) 0.23mi - 1:56(8:22/mi) 141/145bpm [1179b/mi] 28cal 347/412W Add a comment	-
Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18
-	-	-	-	2.7mi, 25:20 Run - General 1) 1mi - 9:13(9:13/mi) 122/132bpm [1124b/mi] 113cal 280/333W 2) 1mi - 9:00(9:00/mi) 127/132bpm [1143b/mi] 116cal 290/352W 3) 0.71mi - 7:07(9:58/mi) 131/140bpm [1305b/mi] 90cal 280/424W Add a comment	-	-

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