ktok

About Me
Started running in 2008 in what can only be called early midlife crisis and this running nonsense is getting more and more exciting... Show More...

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Recent Training
7th Nov	General	11mi	48:21
5th Nov	General	7.2mi	33:40
3rd Nov	General	20mi	7:40:29
2nd Nov	General	20.3mi	7:42:46
1st Nov	General	15.6mi	5:58:22

12 Month Benchmarks	Run	Bike
Mile	9:47	2:16
5k	32:13	9:16
5mi	52:45	16:24
10k	1:05:28	21:28

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Buddies (1)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	PB	WB
5km	4		22:37 57.44		22:49 58.02				22:37 7:17/mi	58.02
3.5mi	3			25:54 57.37	25:30 58.68			28:55 52.89	25:30 7:17/mi	58.68
5mi	1		38:35 55.19						38:35 7:43/mi	55.19
10km	5	49:25 53.73	47:31 56.07	45:07 59.29	46:32 57.76			52:33 52.14	45:07 7:16/mi	59.29
10mi	2		1:17:02 57.18	1:14:50 59.08					1:14:50 7:29/mi	59.08
13.1mi	7		1:44:18 55.89	1:41:38 57.56	1:42:34 57.27	1:45:39 55.88	1:57:50 50.40		1:41:38 7:45/mi	57.56
26.2km	1			2:12:55 55.49					2:12:55 8:10/mi	55.49
26.2mi	1		3:53:22 52.38						3:53:22 8:54/mi	52.38

2014		Result	WAVA	Distance
19 Oct	Cabbage Patch 10			10mi
20 Jul	Elmbridge 10K SB	52:33	52.14	10km
10 Jul	JP Morgan Corporate Challenge SB	28:55	52.89	3.5mi
2013		Result	WAVA	Distance
17 Mar	Reading Half Marathon SB	1:57:50	50.40	13.1mi
2012		Result	WAVA	Distance
1 Apr	Reading Half Marathon SB	1:45:39	55.88	13.1mi
2011		Result	WAVA	Distance
11 Sep	The London Duathlon- 10k run/20k bike/5k run	1:59:23		0km/20km/15km
7 Jul	JP Morgan Corporate Challenge PB	25:30	58.68	3.5mi
25 Jun	Bushy parkrun SB	22:49	58.02	5km
19 Jun	Ranelagh Harriers Richmond 10K SB	46:32	57.76	10km
8 May	Bracknell Half Marathon	1:43:54	56.53	13.1mi
23 Apr	Old Deer Park parkrun	22:51	57.94	5km
20 Mar	Reading Half Marathon SB	1:42:34	57.27	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cabbage Patch 10 PB	1:14:50	59.08	10mi
7 Jul	JP Morgan Corporate Challenge SB	25:54	57.37	3.5mi
20 Jun	Ranelagh Harriers Richmond 10K PB	45:07	59.29	10km
16 May	Ranelagh Richmond Half Marathon PB	1:41:38	57.56	13.1mi
14 Mar	Kilomathon - England PB	2:12:55	55.49	26.2km
2009		Result	WAVA	Distance
13 Sep	Wroclaw Marathon PB	3:53:22	52.38	26.2mi
9 Aug	Newark Half Marathon SB	1:44:18	55.89	13.1mi
31 Jul	Heanor 5 PB	38:35	55.19	5mi
30 Jun	Derby Midweek 5k	22:44	57.44	5km
24 May	Burton 10 SB	1:17:02	57.18	10mi
19 Apr	Derby 10K SB	47:31	56.07	10km
29 Mar	Reading Half Marathon	1:48:34	53.70	13.1mi
14 Jan	Derby Midweek 5k PB	22:37	57.43	5km
2008		Result	WAVA	Distance
14 Dec	Bolsover 10k SB	49:25	53.73	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	14	0	14	20	6	12	0	7	92	17	56	0	237
2024	0	0	0	0	0	3	9	0	0	3	0	0	15
2024	204	199	325	200	317	220	79	102	60	145	18	0	1870
2023	53	31	30	27	69	50	33	0	47	156	27	0	525
2023	32	0	29	27	19	24	0	0	15	15	42	7	210
2023	190	343	141	263	456	162	98	83	115	7	77	198	2133
2022	0	0	0	0	0	0	0	0	0	74	320	31	425
2022	10	8	0	0	0	0	0	0	0	27	5	36	86
2022	297	293	501	426	436	305	493	352	588	256	98	30	4075
2021	0	0	0	0	0	0	3	0	0	0	0	0	3
2021	0	0	0	0	0	44	27	187	126	53	202	95	733
2020	0	0	0	0	8	31	21	17	0	0	0	0	77
2018	0	0.5	0	0	0	0	0	0	0	0	0	0	0.5
2018	0	0	6	0	0	0	0	0	0	0	0	0	6
2016	0	0	0	0	0	0	0	5	0	0	0	0	5
2016	26	0	68	0	0	0	38	5	0	0	0	0	138
2015	0	0	0	0	0	0	3.8	0	0	0	0	0	3.8
2015	4	11	6	0	0	3	10	18	21	8	0	0	80
2015	0	113	172	11	146	157	99	68	0	0	0	0	765
2014	0	0	0	0	0	0	0	0.9	1.7	0	0	0	2.6
2014	0	26	38	11	14	12	64	40	57	13	40	3	317
2014	0	0	0	0	145	168	0	0	177	18	0	0	509
2013	10	0	54	0	0	0	0	0	0	0	5	0	69
2013	0	0	0	0	0	0	0	0	0	0	44	0	44
2012	92	75	75	34	61	24	26	23	13	55	17	28	524
2012	246	259	202	115	231	0	185	105	8	85	15	0	1451
2011	124	43	113	146	105	76	94	60	73	50	61	28	974
2011	97	112	99	161	136	167	216	151	218	116	236	54	1763
2010	114	94	139	87	90	60	84	122	171	120	98	107	1285
2010	4	0	0	0	0	0	0	0	0	127	114	112	356
2009	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
2009	192	92	124	124	173	171	219	212	127	108	112	138	1791
2009	0	0	0	0	0	0	91	89	68	0	0	0	248
2008	0	0	0	0	0	41	70	109	94	117	158	155	746

Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18
-	26.3mi, 2:14:33 Bike - General 1) 3.11mi - 18:02(5:48/mi) 126/143bpm [732b/mi] 157cal 2) 3.11mi - 15:47(5:05/mi) 131/150bpm [666b/mi] 132cal 3) 3.11mi - 14:01(4:31/mi) 128/143bpm [577b/mi] 103cal 4) 3.11mi - 16:24(5:17/mi) 134/150bpm [708b/mi] 131cal 5) 3.11mi - 18:41(6:01/mi) 129/146bpm [776b/mi] 113cal 6) 3.11mi - 15:26(4:58/mi) 140/153bpm [696b/mi] 135cal 7) 3.11mi - 14:48(4:46/mi) 143/160bpm [681b/mi] 131cal 8) 3.11mi - 14:38(4:43/mi) 144/166bpm [679b/mi] 129cal 9) 1.42mi - 6:45(4:45/mi) 145/155bpm [689b/mi] 60cal Add a comment 12.6mi, 1:04:02 Bike - General 1) 3.11mi - 16:37(5:21/mi) 118/142bpm [631b/mi] 128cal 2) 3.11mi - 15:17(4:55/mi) 133/153bpm [654b/mi] 137cal 3) 3.11mi - 15:29(4:59/mi) 137/158bpm [683b/mi] 141cal 4) 3.11mi - 15:17(4:55/mi) 135/149bpm [664b/mi] 119cal 5) 0.13mi - 1:21(10:38/mi) 120/126bpm [1277b/mi] 5cal Add a comment	-	-	-	11mi, 52:07 Bike - General 1) 3.11mi - 17:05(5:30/mi) 126/142bpm [693b/mi] 149cal 2) 3.11mi - 13:45(4:26/mi) 139/149bpm [615b/mi] 138cal 3) 3.11mi - 13:59(4:30/mi) 139/148bpm [626b/mi] 131cal 4) 1.72mi - 7:17(4:14/mi) 142/148bpm [600b/mi] 70cal Add a comment	1.6mi, 11:01 Bike - General 1) 1.62mi - 11:01(6:49/mi) 116/134bpm [791b/mi] 83cal Add a comment
Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25
8mi, 2:33:21 Walk - General 1) 0.62mi - 11:33(18:35/mi) 108/131bpm [2008b/mi] 71cal 56/113rpm 2) 0.62mi - 10:43(17:14/mi) 110/120bpm [1896b/mi] 71cal 55/111rpm 3) 0.62mi - 10:46(17:19/mi) 107/115bpm [1853b/mi] 70cal 55/113rpm 4) 0.62mi - 11:25(18:22/mi) 108/118bpm [1983b/mi] 72cal 54/112rpm 5) 0.62mi - 11:25(18:22/mi) 109/124bpm [2003b/mi] 70cal 54/80rpm 6) 0.62mi - 12:08(19:32/mi) 106/117bpm [2071b/mi] 70cal 51/55rpm 7) 0.62mi - 12:30(20:08/mi) 113/145bpm [2274b/mi] 80cal 51/77rpm 8) 0.62mi - 13:23(21:33/mi) 106/128bpm [2284b/mi] 76cal 47/54rpm 9) 0.62mi - 12:40(20:24/mi) 102/122bpm [2081b/mi] 71cal 51/55rpm 10) 0.62mi - 12:07(19:30/mi) 101/114bpm [1969b/mi] 70cal 52/56rpm 11) 0.62mi - 12:37(20:19/mi) 111/125bpm [2255b/mi] 88cal 51/55rpm 12) 0.62mi - 12:26(20:00/mi) 98/118bpm [1960b/mi] 71cal 51/112rpm 13) 0.55mi - 9:37(17:21/mi) 96/129bpm [1665b/mi] 58cal 60/116rpm Add a comment	-	11mi, 51:37 Bike - General 1) 3.11mi - 15:56(5:08/mi) 115/136bpm [590b/mi] 114cal 2) 3.11mi - 14:33(4:41/mi) 136/148bpm [637b/mi] 142cal 3) 3.11mi - 13:16(4:16/mi) 140/154bpm [598b/mi] 130cal 4) 1.64mi - 7:53(4:49/mi) 142/159bpm [684b/mi] 73cal Add a comment	1.7mi, 30:51 Walk - General 1) 0.62mi - 11:25(18:22/mi) 93/110bpm [1708b/mi] 69cal 53/109rpm 2) 0.62mi - 11:23(18:19/mi) 92/106bpm [1685b/mi] 72cal 52/55rpm 3) 0.43mi - 8:03(18:56/mi) 94/109bpm [1779b/mi] 47cal 52/56rpm Add a comment 13.3mi, 53:48 Bike - General 1) 3.11mi - 14:24(4:38/mi) 129/169bpm [598b/mi] 125cal 73/107rpm 2) 3.11mi - 10:47(3:28/mi) 165/180bpm [573b/mi] 138cal 77/104rpm 3) 3.11mi - 12:14(3:56/mi) 162/174bpm [638b/mi] 153cal 78/96rpm 4) 3.11mi - 12:41(4:05/mi) 153/168bpm [625b/mi] 138cal 66/98rpm 5) 0.88mi - 3:42(4:12/mi) 154/166bpm [646b/mi] 40cal 62/88rpm Add a comment	12.1mi, 56:49 Bike - General 1) 5mi - 23:54(4:47/mi) 254cal 12.55/19.7mph 2) 5mi - 23:06(4:37/mi) 247cal 12.99/19.56mph 3) 2.13mi - 9:50(4:37/mi) 107cal 12.97/19.22mph Add a comment	12.2mi, 1:03:56 Bike - General 1) 3.11mi - 17:55(5:46/mi) 119/160bpm [686b/mi] 141cal 2) 3.11mi - 14:44(4:45/mi) 144/159bpm [683b/mi] 164cal 3) 3.11mi - 15:13(4:54/mi) 148/174bpm [725b/mi] 160cal 4) 2.9mi - 16:03(5:33/mi) 136/151bpm [754b/mi] 120cal Add a comment	-
Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1
-	6.2mi, 32:58 Bike - General 1) 3.11mi - 18:37(6:00/mi) 119/146bpm [713b/mi] 151cal 2) 3.11mi - 13:58(4:30/mi) 128/140bpm [576b/mi] 118cal 3) 0.01mi - 23(44:52/mi) 115/116bpm [5159b/mi] 1cal Add a comment 7.3mi, 2:49:53 Walk - General 1) 0.62mi - 12:19(19:49/mi) 100/116bpm [1981b/mi] 72cal 49/59rpm 2) 0.62mi - 11:38(18:43/mi) 98/104bpm [1833b/mi] 70cal 53/57rpm 3) 0.62mi - 16:51(27:07/mi) 94/105bpm [2549b/mi] 83cal 33/68rpm 4) 0.62mi - 15:37(25:07/mi) 97/129bpm [2437b/mi] 85cal 39/73rpm 5) 0.62mi - 14:40(23:37/mi) 104/129bpm [2456b/mi] 95cal 46/77rpm 6) 0.62mi - 13:26(21:37/mi) 91/102bpm [1967b/mi] 70cal 50/54rpm 7) 0.62mi - 14:34(23:27/mi) 93/107bpm [2181b/mi] 78cal 47/54rpm 8) 0.62mi - 15:24(24:48/mi) 87/97bpm [2157b/mi] 72cal 44/55rpm 9) 0.62mi - 14:06(22:41/mi) 95/112bpm [2155b/mi] 81cal 49/54rpm 10) 0.62mi - 13:37(21:54/mi) 94/109bpm [2059b/mi] 73cal 49/55rpm 11) 0.62mi - 13:15(21:19/mi) 89/100bpm [1898b/mi] 68cal 51/65rpm 12) 0.47mi - 14:26(31:02/mi) 87/96bpm [2700b/mi] 64cal 32/57rpm Add a comment	-	-	-	-	15.6mi, 5:58:22 Walk - General 1) 15.64mi - 5:58:22(22:55/mi) 116/163bpm [2658b/mi] 1931cal 38/97rpm Add a comment
Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8
20.3mi, 7:42:46 Walk - General 1) 20.27mi - 7:42:46(22:50/mi) 112/156bpm [2557b/mi] 2325cal 41/116rpm Add a comment	20mi, 7:40:29 Walk - General 1) 19.96mi - 7:40:29(23:04/mi) 119/172bpm [2746b/mi] 2566cal 40/124rpm Add a comment	-	7.2mi, 33:40 Bike - General 1) 3.11mi - 14:50(4:46/mi) 116/136bpm [554b/mi] 112cal 2) 3.11mi - 13:38(4:23/mi) 139/156bpm [610b/mi] 141cal 3) 0.97mi - 5:12(5:20/mi) 129/156bpm [689b/mi] 38cal Add a comment	-	11mi, 48:21 Bike - General 1) 3.11mi - 15:28(4:59/mi) 104/129bpm [518b/mi] 91cal 2) 3.11mi - 13:12(4:15/mi) 137/153bpm [582b/mi] 134cal 3) 3.11mi - 12:28(4:01/mi) 153/164bpm [614b/mi] 150cal 4) 1.71mi - 7:13(4:12/mi) 155/164bpm [652b/mi] 86cal Add a comment	-

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