RichardC

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My parkrun
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Recent Training
20th Dec	General	0.9mi	33:00
19th Dec	General	1.2mi	21:48
18th Dec	General	1.2mi	19:12
18th Dec	General	0.6mi	40:00
17th Dec	Rowing - Indoor	0mi	20:28

12 Month Benchmarks	Run
Mile	6:53
5k	23:26
5mi	40:21
10k	49:53

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Best Times
Best WAVA

Dist	Races	2007	2017	PB	WB
5km	2	17:45 73.17	19:55 69.48	17:45 5:43/mi	73.17
10km	1	36:35 72.40		36:35 5:53/mi	72.40
13.1mi	1	1:23:27 69.56		1:23:27 6:22/mi	69.56
26.2mi	1	3:02:48 66.58		3:02:48 6:59/mi	66.58

2017		Result	WAVA	Distance
1 Jan	Woodley parkrun SB	19:55	69.48	5km
2007		Result	WAVA	Distance
12 Aug	Wimbledon 5K PB	17:45	73.17	5km
29 Apr	Shakespeare Marathon PB	3:02:48	66.58	26.2mi
18 Mar	Silverstone Half Marathon PB	1:23:27	69.56	13.1mi
11 Mar	Wimbledon Audi 10k PB	36:35	72.40	10km

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	9	8	11	14	21	5	0	11	11	2	0	4	97
2024	0	2.3	7.6	7.7	7.8	6	5.3	9.4	5	9.5	6.6	5.4	72.6
2024	69	60	69	67	60	39	40	43	52	44	34	11	587
2023	0	0	0	16	34	25	23	21	25	9	10	4	166
2023	4.1	6.1	4.3	3	6.7	3.9	5.1	3.9	7.1	4.2	3.1	3.2	54.8
2023	63	65	89	80	62	69	64	51	61	65	39	23	731
2022	0	0	0	3	0	2	0	0	0	0	0	0	5
2022	0.5	2.2	5.1	5.2	5.1	4.1	3.8	6.9	5.8	4.9	4.1	2.1	49.8
2022	75	61	70	76	75	62	25	52	52	56	60	40	706
2022	0	0	0	0	0	0	7	0	0	0	0	0	7
2021	3	5	3	14	0	7	2	6	2	6	0	0	49
2021	0	0	0	0	0	0	0	3	0	0	0	0	3
2021	38	65	75	36	24	58	42	40	53	40	60	75	607
2020	37	24	44	47	38	70	87	90	91	68	87	35	719
2020	2	0	0	0	0	0	21	11	0	0	0	0	33
2019	38	41	40	38	46	45	62	55	56	58	35	36	549
2018	0	20	34	44	59	46	36	41	8	39	46	48	423
2018	0	6	11	46	0	9	0	6	0	0	0	0	79
2017	86	70	70	53	52	45	4	0	0	0	0	0	381
2017	0	8	0	0	0	5	0	0	0	0	0	0	13
2016	0	0	0	0	0	0	0	0	0	0	0	20	20
2014	0	0	0	9	0	6	6	6	0	6	0	0	34
2013	0	0	0	13	6	0	5	0	0	6	0	0	30
2012	0	0	0	13	0	0	0	3	6	0	0	0	22
2009	22	86	101	81	6	7	0	0	0	0	0	0	303
2009	0	0	0	0	0	0	9	14	13	31	8	0	75
2007	5	5	6	0	3	5	42	0	11	0	0	0	77
2007	0	0	0	0	0	0	4	0	0	0	0	0	4
2006	0	0	0	45	12	0	6	8	0	24	7	9	112
2005	0	8	13	6	18	9	9	6	6	22	0	0	98

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
0.9mi, 32:31 Swim - General 1) 0.93mi - 32:31(34:54/mi) 106/122bpm [3699b/mi] 300cal 28/rpm Add a comment	4mi, 41:01 Run - General 1) 1mi - 9:59(9:59/mi) 125/141bpm [1248b/mi] 107cal 2) 1mi - 10:20(10:20/mi) 136/144bpm [1406b/mi] 118cal 3) 1mi - 10:33(10:33/mi) 138/142bpm [1456b/mi] 124cal 4) 0.76mi - 7:54(10:26/mi) 139/145bpm [1451b/mi] 93cal 5) 0.24mi - 2:14(9:15/mi) 145/150bpm [1341b/mi] 28cal Add a comment	-	-	-	0.9mi, 33:21 Swim - General 1) 0.93mi - 33:21(35:46/mi) 118/154bpm [4221b/mi] 300cal 27/rpm Add a comment	3.9mi, 36:01 Run - Treadmill 1) 3.98mi - 36:01(9:02/mi) 142/162bpm [1284b/mi] 456cal Add a comment
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
0.8mi, 28:56 Swim - General 1) 0.06mi - 1:43(27:45/mi) 95/109bpm [2636b/mi] 20cal 29/rpm 2) 0mi - 22(0/mi) 97/101bpm [INFb/mi] 3) 0.06mi - 1:58(31:39/mi) 110/118bpm [3481b/mi] 20cal 29/rpm 4) 0mi - 22(0/mi) 109/116bpm [INFb/mi] 5) 0.06mi - 2:00(32:10/mi) 118/126bpm [3795b/mi] 20cal 28/rpm 6) 0mi - 23(0/mi) 115/119bpm [INFb/mi] 7) 0.06mi - 1:59(32:03/mi) 120/125bpm [3845b/mi] 20cal 27/rpm 8) 0mi - 22(0/mi) 118/123bpm [INFb/mi] 9) 0.06mi - 2:00(32:12/mi) 122/129bpm [3928b/mi] 20cal 28/rpm 10) 0mi - 24(0/mi) 117/120bpm [INFb/mi] 11) 0.06mi - 2:01(32:20/mi) 144/157bpm [4655b/mi] 20cal 29/rpm 12) 0mi - 31(0/mi) 151/157bpm [INFb/mi] 13) 0.06mi - 2:04(33:09/mi) 144/148bpm [4773b/mi] 20cal 28/rpm 14) 0mi - 31(0/mi) 144/148bpm [INFb/mi] 15) 0.06mi - 2:00(32:07/mi) 146/151bpm [4688b/mi] 20cal 28/rpm 16) 0mi - 32(0/mi) 146/149bpm [INFb/mi] 17) 0.06mi - 2:00(32:15/mi) 151/158bpm [4869b/mi] 20cal 28/rpm 18) 0mi - 30(0/mi) 147/151bpm [INFb/mi] 19) 0.06mi - 2:04(33:18/mi) 152/157bpm [5061b/mi] 20cal 28/rpm 20) 0mi - 31(0/mi) 151/157bpm [INFb/mi] 21) 0.06mi - 2:08(34:20/mi) 149/157bpm [5115b/mi] 20cal 28/rpm 22) 0mi - 37(0/mi) 149/154bpm [INFb/mi] 23) 0.06mi - 1:54(30:41/mi) 151/158bpm [4632b/mi] 20cal 31/rpm Add a comment	3.1mi, 30:02 Run - Treadmill 1) 3.13mi - 30:02(9:36/mi) 142/161bpm [1363b/mi] 382cal Add a comment	-	0mi, 4:35 Run - General 1) 0mi - 31(0/mi) 60/65bpm [INFb/mi] 1cal 2) 0mi - 34(0/mi) 62/66bpm [INFb/mi] 1cal 3) 0mi - 35(0/mi) 63/67bpm [INFb/mi] 1cal 4) 0mi - 36(0/mi) 61/68bpm [INFb/mi] 1cal 5) 0mi - 36(0/mi) 64/68bpm [INFb/mi] 1cal 6) 0mi - 36(0/mi) 71/75bpm [INFb/mi] 2cal 7) 0mi - 34(0/mi) 70/75bpm [INFb/mi] 2cal 8) 0mi - 34(0/mi) 68/73bpm [INFb/mi] 1cal Add a comment	3.8mi, 36:02 Run - Treadmill 1) 3.72mi - 36:02(9:41/mi) 144/157bpm [1395b/mi] 489cal Add a comment	0.9mi, 32:53 Swim - General 1) 0.93mi - 32:53(35:17/mi) 93/106bpm [3281b/mi] 343cal 29/rpm 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
-	1.4mi, 24:18 Walk - General 1) 1mi - 16:45(16:45/mi) 109/120bpm [1826b/mi] 129cal 60/83rpm 2) 0.44mi - 7:33(17:15/mi) 111/119bpm [1916b/mi] 50cal 40/65rpm Add a comment 0.4mi, 7:38 Walk - General 1) 0.42mi - 7:38(18:12/mi) 76/86bpm [1384b/mi] 56cal 55/73rpm Add a comment 2.1mi, 22:09 Cross - GPS Error 1) 1mi - 16:12(16:12/mi) 103/115bpm [1668b/mi] 114cal 62/68rpm 2) 1mi - 5:53(5:53/mi) 117/144bpm [688b/mi] 49cal 50/83rpm 3) 0.09mi - 4(41/mi) 94/94bpm [64b/mi] Add a comment	-	-	1.2mi, 45:12 Swim - General 1) 1.24mi - 45:12(36:23/mi) 127/151bpm [4620b/mi] 450cal 27/rpm Add a comment	0mi, 20:28 Cross - Rowing - Indoor 1) 0mi - 20:28(0/mi) 129/164bpm [INFb/mi] 232cal 26/30rpm Add a comment	1.2mi, 19:12 Walk - General 1) 1mi - 15:33(15:33/mi) 96/113bpm [1493b/mi] 109cal 64/68rpm 2) 0.24mi - 3:39(15:22/mi) 105/113bpm [1614b/mi] 27cal 65/68rpm Add a comment 0.6mi, 40:00 Swim - General 1) 0.25mi - 8:20(33:30/mi) 106/117bpm [3551b/mi] 95cal 26/rpm 2) 0mi - 1:34(0/mi) 108/115bpm [INFb/mi] 3) 0.03mi - 1:39(53:09/mi) 125/136bpm [6643b/mi] 4) 0mi - 1:06(0/mi) 111/123bpm [INFb/mi] 5) 0.03mi - 2:44(1:28:11/mi) 114/125bpm [10053b/mi] 6) 0mi - 1:25(0/mi) 94/106bpm [INFb/mi] 7) 0.03mi - 1:11(37:51/mi) 114/127bpm [4314b/mi] 8) 0mi - 58(0/mi) 116/126bpm [INFb/mi] 9) 0.03mi - 1:39(53:13/mi) 128/136bpm [6813b/mi] 10) 0mi - 1:01(0/mi) 113/121bpm [INFb/mi] 11) 0.03mi - 52(28:05/mi) 118/132bpm [3313b/mi] 12cal 26/rpm 12) 0mi - 1:38(0/mi) 118/134bpm [INFb/mi] 13) 0.03mi - 51(27:28/mi) 114/134bpm [3131b/mi] 12cal 28/rpm 14) 0mi - 1:44(0/mi) 121/138bpm [INFb/mi] 15) 0.03mi - 52(28:00/mi) 124/147bpm [3471b/mi] 12cal 28/rpm 16) 0mi - 2:01(0/mi) 119/147bpm [INFb/mi] 17) 0.03mi - 50(26:42/mi) 121/136bpm [3231b/mi] 12cal 28/rpm 18) 0mi - 1:47(0/mi) 121/146bpm [INFb/mi] 19) 0.06mi - 1:54(30:32/mi) 135/151bpm [4121b/mi] 24cal 28/rpm 20) 0mi - 2:38(0/mi) 118/148bpm [INFb/mi] 21) 0.06mi - 1:43(27:33/mi) 135/160bpm [3720b/mi] 24cal 33/rpm 22) 0mi - 1:33(0/mi) 140/156bpm [INFb/mi] Add a comment
Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25
1.2mi, 21:48 Walk - General 1) 1mi - 17:23(17:23/mi) 104/112bpm [1807b/mi] 107cal 59/64rpm 2) 0.24mi - 4:25(18:39/mi) 102/106bpm [1903b/mi] 24cal 57/61rpm Add a comment	0.9mi, 33:00 Swim - General 1) 0.93mi - 33:00(35:24/mi) 111/129bpm [3930b/mi] 341cal 28/rpm Add a comment	-	-	-	-	-

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