jmk4

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Recent Training
30th Jan	Rowing - Indoor	0mi	5:07
30th Jan	Elliptical	0mi	30:10
5th Jan	General	2.1mi	41:24
4th Jan	General	4mi	1:26:26
3rd Jan	Treadmill	1.2mi	21:03

12 Month Benchmarks	Run
Mile	11:19
5k	36:33
5mi	59:41

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Best Times
Best WAVA

Dist	Races	2009	2011	2012	2013	2015	2020	PB	WB
5km	3			19:32 70.84	19:27 71.69			19:27 6:16/mi	71.69
10mi	1		1:09:40 65.94					1:09:40 6:58/mi	65.94
13.1mi	4	1:50:25 53.79	1:35:17 63.23		1:35:14 64.30		1:44:12 62.36	1:35:14 7:16/mi	64.30
26.2mi	3			3:19:47 63.75	3:20:42 64.51	3:55:29 55.44		3:19:47 7:38/mi	64.51

2020		Result	WAVA	Distance
8 Feb	Run Through Victoria Park half marathon SB	1:44:12	62.36	13.1mi
2015		Result	WAVA	Distance
14 Mar	Thames Meander Spring Marathon SB	3:55:29	55.44	26.2mi
2013		Result	WAVA	Distance
29 Sep	Robin Hood Marathon SB	3:20:42	64.51	26.2mi
13 Jul	Barking parkrun PB	19:27	71.69	5km
14 Apr	East London Half Marathon PB	1:35:14	64.30	13.1mi
2012		Result	WAVA	Distance
15 Sep	Barking parkrun SB	19:32	70.84	5km
1 Sep	Barking parkrun	19:51	69.71	5km
29 Apr	Milton Keynes Marathon PB	3:19:47	63.75	26.2mi
2011		Result	WAVA	Distance
10 Sep	Self Transcendence 10m PB	1:09:40	65.94	10mi
8 May	Richmond Half Marathon SB	1:35:17	63.23	13.1mi
2009		Result	WAVA	Distance
10 May	Ranelagh Richmond Half Marathon SB	1:50:25	53.79	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
2025	12	0	0	0	0	0	0	0	0	0	0	0	12
2025	1	0	0	0	0	0	0	0	0	0	0	0	1
2024	19	0	16	20	24	11	32	33	8	0	15	12	190
2024	2	0	15	7	18	14	10	9	19	0	0	7	100
2023	2	7	12	56	38	27	5	10	48	29	10	21	264
2023	13	19	5	42	18	20	0	2	2	6	0	0	128
2022	7	4	10	2	0	9	38	11	27	12	16	8	144
2022	7	7	11	40	0	16	19	25	51	51	1	10	238
2021	0	7	0	0	0	0	0	0	0	0	13	2	21
2021	25	13	3	8	68	116	153	79	57	21	23	38	604
2021	0	0	0	0	0	0	0	0	0	0	0	3	3
2020	201	126	10	41	58	44	0	7	24	31	89	91	722
2019	0	2	124	175	176	130	102	200	112	181	146	172	1520
2018	231	195	232	134	132	133	85	90	131	30	0	0	1393
2017	68	48	102	142	84	85	99	86	79	57	76	168	1094
2016	137	30	44	154	251	150	225	157	203	176	0	0	1526
2015	0	0	0	0	0	0	0	2	0	0	0	0	2
2015	264	283	306	238	258	236	206	180	123	149	82	102	2427
2014	124	165	214	245	170	273	262	302	236	151	153	228	2523
2013	103	152	177	236	223	286	355	358	305	129	114	102	2540
2012	305	287	352	277	169	212	256	238	263	210	246	219	3036
2011	160	175	102	217	176	171	252	232	243	254	290	220	2491
2011	0	0	0	17	112	30	0	0	0	0	0	0	160
2010	100	115	152	152	130	147	14	25	80	148	147	142	1352
2010	0	0	0	0	0	0	0	0	30	0	0	0	30
2009	5	28	103	134	128	92	94	82	5	20	16	89	797
2008	0	0	0	0	0	0	0	102	85	0	0	0	187

Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	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
1.2mi, 21:03 Run - Treadmill 1) 1mi - 17:10(17:10/mi) 123/132bpm [2111b/mi] 153cal 139/154W 2) 0.19mi - 3:54(20:39/mi) 120/123bpm [2478b/mi] 30cal 115/151W Add a comment 0mi, 10:13 Cross - Rowing - Indoor 1) 0mi - 10:13(0/mi) 133/143bpm [INFb/mi] 108cal 29/31rpm Add a comment 0mi, 30:54 Cross - Elliptical 1) 0mi - 30:54(0/mi) 130/154bpm [INFb/mi] 298cal 62/69rpm Add a comment	4mi, 1:26:26 Walk - General 1) 1mi - 19:09(19:09/mi) 99/113bpm [1895b/mi] 106cal 55/59rpm 2) 1mi - 20:29(20:29/mi) 93/107bpm [1905b/mi] 114cal 54/57rpm 3) 1mi - 20:51(20:51/mi) 85/104bpm [1773b/mi] 114cal 53/58rpm 4) 1mi - 25:54(25:54/mi) 55/69bpm [1424b/mi] 118cal 44/58rpm 5) 0mi - 3(12:27/mi) 46/46bpm [573b/mi] 53/53rpm Add a comment	2.1mi, 41:24 Walk - General 1) 1mi - 19:56(19:56/mi) 95/117bpm [1894b/mi] 120cal 53/58rpm 2) 1mi - 19:53(19:53/mi) 111/123bpm [2208b/mi] 131cal 52/108rpm 3) 0.08mi - 1:35(19:01/mi) 105/115bpm [1997b/mi] 10cal 53/58rpm Add a comment	-	-	-	-
Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	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	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	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
-	-	-	-	-	-	0mi, 5:07 Cross - Rowing - Indoor 1) 0mi - 5:07(0/mi) 124/132bpm [INFb/mi] 48cal 29/31rpm Add a comment 0mi, 30:10 Cross - Elliptical 1) 0mi - 30:10(0/mi) 125/144bpm [INFb/mi] 266cal 62/68rpm Add a comment

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