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
20th Jan	General	16.4mi	1:29:48
19th Jan	General	24.3mi	2:02:16
11th Jan	General	11.5mi	1:04:28
10th Jan	General	9mi	49:16
4th Jan	General	11.1mi	59:19

12 Month Benchmarks	Run	Bike
Mile	10:44	2:20

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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
2025	72	0	0	0	0	0	0	0	0	0	0	0	72
2024	14	0	14	20	6	12	0	7	92	17	56	4	242
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	101	29	1981
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

Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2
-	0mi, 34:27 Cross - General 1) 0mi - 34:27(0/mi) 102/122bpm [INFb/mi] 173cal 1/61rpm Add a comment	0mi, 42:20 Cross - General 1) 0mi - 42:20(0/mi) 133/150bpm [INFb/mi] 392cal 4/80rpm Add a comment	-	-	-	-
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
-	11.1mi, 59:19 Bike - General 1) 3.11mi - 17:57(5:47/mi) 136/153bpm [786b/mi] 183cal 2) 3.11mi - 16:05(5:11/mi) 143/151bpm [740b/mi] 170cal 3) 3.11mi - 15:06(4:51/mi) 148/163bpm [719b/mi] 163cal 4) 1.77mi - 10:11(5:44/mi) 145/160bpm [832b/mi] 95cal 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
9mi, 49:16 Bike - General 1) 3.11mi - 17:52(5:45/mi) 123/139bpm [708b/mi] 149cal 2) 3.11mi - 16:12(5:13/mi) 129/137bpm [673b/mi] 134cal 3) 2.78mi - 15:11(5:28/mi) 127/137bpm [694b/mi] 107cal Add a comment	11.5mi, 1:04:28 Bike - General 1) 3.11mi - 19:06(6:09/mi) 136/154bpm [836b/mi] 194cal 2) 3.11mi - 16:38(5:21/mi) 139/150bpm [745b/mi] 160cal 3) 3.11mi - 15:15(4:54/mi) 142/150bpm [697b/mi] 148cal 4) 2.2mi - 13:29(6:07/mi) 132/144bpm [808b/mi] 85cal Add a comment	-	-	-	-	-
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
-	-	24.3mi, 2:02:16 Bike - General 1) 3.11mi - 16:32(5:19/mi) 140/158bpm [745b/mi] 179cal 2) 3.11mi - 14:26(4:39/mi) 158/166bpm [734b/mi] 178cal 3) 3.11mi - 16:08(5:12/mi) 158/173bpm [821b/mi] 196cal 4) 3.11mi - 16:11(5:13/mi) 155/169bpm [807b/mi] 175cal 5) 3.11mi - 13:41(4:24/mi) 161/178bpm [709b/mi] 156cal 6) 3.11mi - 14:49(4:46/mi) 159/173bpm [759b/mi] 162cal 7) 3.11mi - 15:41(5:03/mi) 155/175bpm [782b/mi] 145cal 8) 2.51mi - 14:47(5:53/mi) 151/169bpm [889b/mi] 112cal Add a comment	16.4mi, 1:29:48 Bike - General 1) 3.11mi - 17:13(5:32/mi) 121/134bpm [670b/mi] 138cal 2) 3.11mi - 16:48(5:24/mi) 122/135bpm [660b/mi] 120cal 3) 3.11mi - 20:25(6:34/mi) 118/133bpm [775b/mi] 129cal 4) 3.11mi - 14:59(4:49/mi) 129/145bpm [622b/mi] 130cal 5) 3.11mi - 15:15(4:55/mi) 133/157bpm [653b/mi] 127cal 6) 0.88mi - 5:07(5:51/mi) 125/134bpm [732b/mi] 30cal Add a comment	-	-	-

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