iainsw

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Recent Blogs
Run for Rotary Winter Trio	Oct 2017
Start of Twelvehalves Blog	Jul 2012
Comfortable 10 miles!	Jan 2010
Snow and Injury!	Jan 2010
London Calling !	Jan 2010

My parkrun
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Recent Training
29th Jan	General	3.2mi	42:44
27th Jan	General	10.1mi	2:14:19
20th Jan	General	1.3mi	40:52
20th Jan	Elliptical	0mi	27:18
18th Jan	General	16.4mi	3:43:59

12 Month Benchmarks	Run	Bike
Mile	10:10	2:36
5k	34:11	10:12
5mi	59:38	30:16
10k	1:14:08	55:59
10mi	2:08:44	0
Half	2:50:44	0
20mi	4:41:39	0

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Best Times
Best WAVA

Dist	Races	2012	2016	2018	2019	PB	WB
10km	2		1:03:25 50.70	1:07:54 48.23		1:03:25 10:12/mi	50.70
13.1mi	4	2:32:00 44.70			2:39:00 45.64	2:32:00 11:36/mi	45.64
26.2mi	2				5:21:31 47.32	5:21:31 12:16/mi	47.32

2019		Result	WAVA	Distance
6 Oct	Baxters Loch Ness Marathon			26.2mi
24 Aug	Islandsbanki Reykjavik Marathon PB	5:21:31	47.32	26.2mi
11 Aug	Rock 'n' Roll Dublin Half Marathon SB	2:39:00	45.64	13.1mi
14 Apr	Brighton Marathon	5:42:00	44.49	26.2mi
17 Feb	Run for Rotary Winter Trio			10km
2018		Result	WAVA	Distance
25 Nov	Run for Rotary Winter Trio			10km
20 May	Rock ‘n' Roll Liverpool Marathon			26.2mi
18 Feb	Run for Rotary Winter Trio SB	1:07:54	48.23	10km
2017		Result	WAVA	Distance
19 Nov	Run for Rotary Winter Trio			10km
8 Oct	Bournemouth Marathon			26.2mi
1 Oct	Run for Rotary Winter Trio			10km
19 Feb	Valentine 10k			10km
2016		Result	WAVA	Distance
25 Sep	Run for Rotary PB	1:03:25	50.70	10km
24 Apr	London Marathon			26.2mi
13 Mar	Silverstone Half Marathon			13.1mi
2014		Result	WAVA	Distance
28 Sep	Run for Rotary 10K			10km
2013		Result	WAVA	Distance
15 Sep	Run for Rotary10k Fun-Run			10km
2012		Result	WAVA	Distance
21 Oct	Race for Rotary 10K Run			10km
14 Oct	Henley Half Marathon			13.1mi
16 Sep	Great North Run Half Marathon			13.1mi
19 Aug	Burnham Beeches Half Marathon	2:42:00	41.94	13.1mi
8 Jul	NSPCC Milton Keynes Half Marathon PB	2:32:00	44.70	13.1mi
29 Apr	Shakespeare Half Marathon	2:38:31	42.86	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	10	0	0	0	0	0	0	0	0	0	0	0	10
2025	70	0	0	0	0	0	0	0	0	0	0	0	70
2024	46	72	58	34	6	23	44	72	46	42	7	30	481
2024	0	0	0	0	0	0	0	0	0	0	0.2	0	0.2
2024	59	66	43	75	3	0	0	69	3	49	27	57	451
2024	0	0	8	0	0	0	0	0	0	0	0	0	8
2023	32	47	48	45	75	57	61	31	34	52	41	57	579
2023	5	3	29	75	103	59	48	35	24	24	30	41	475
2023	13	0	0	0	0	3	0	0	0	0	0	0	15
2022	56	33	56	26	72	35	26	69	56	46	32	35	542
2022	0	0	0	0	0	0.4	0.5	0	0	0	0	0	0.9
2022	101	124	114	122	75	60	23	67	72	81	56	28	923
2022	0	0	0	0	8	0	0	0	0	0	0	0	8
2021	66	28	99	46	47	33	55	51	34	49	35	62	606
2021	78	89	99	72	102	59	75	53	88	88	88	63	953
2021	0	0	0	0	0	0	0	0	0	5	0	3	8
2020	51	31	61	126	164	136	42	54	30	34	33	47	809
2020	1.5	2.3	0	0	0	0	0	0	0	0	0	0	3.9
2020	68	32	5	20	51	43	74	122	87	123	111	83	819
2020	0	0	0	0	0	0	4	0	12	0	0	0	16
2019	16	21	23	33	66	59	68	47	42	27	34	68	503
2019	3.1	4.8	2.3	2.3	5.3	5	1.5	2.3	3.9	4.4	3.8	4.9	43.7
2019	54	64	93	75	79	74	49	89	68	64	79	97	883
2019	0	4	0	0	0	0	0	51	0	0	0	0	55
2018	2	13	73	45	0	1	19	17	11	10	1	21	214
2018	7.1	3.1	5.2	3.9	4.3	4.7	4.1	5.9	4.9	7.1	5.8	2.5	58.6
2018	85	57	46	69	84	97	75	56	97	62	75	41	843
2018	0	0	0	0	0	5	25	68	0	0	5	0	104
2017	0	0	0	0	0	0	0	69	8	0	0	1	77
2017	5.8	4.9	6.1	0.8	2	5.1	3	3.4	4.6	1.6	1.9	3.4	42.7
2017	60	81	104	82	117	66	60	38	70	46	25	40	789
2017	0	0	0	0	0	37	0	15	0	0	0	0	52
2016	0	0	0	0	0	0	0	0	0	0	2.1	4.8	6.9
2016	0	65	106	85	75	29	0	0	0	0	14	97	471
2012	0	0	0	0	43	7	0	0	21	0	0	0	70
2010	38	0	0	0	0	0	0	0	0	0	0	0	38
2009	65	0	0	0	0	0	0	0	0	0	0	10	75

Thu 2nd Jan Jan 2	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
4mi, 1:20:48 Walk - General 1) 1mi - 18:24(18:24/mi) 97/109bpm [1785b/mi] 54cal 57/61rpm 2) 1mi - 19:35(19:35/mi) 94/103bpm [1841b/mi] 51cal 53/83rpm 3) 1mi - 18:29(18:29/mi) 102/109bpm [1885b/mi] 54cal 56/60rpm 4) 1mi - 23:52(23:52/mi) 95/112bpm [2267b/mi] 57cal 41/75rpm 5) 0.01mi - 14(17:27/mi) 86/87bpm [1501b/mi] 6) 0.01mi - 13(43:07/mi) 87/94bpm [3751b/mi] Add a comment 0mi, 37:00 Cross - Elliptical 1) 0mi - 37:00(0/mi) 112/132bpm [INFb/mi] 136cal 46/74rpm Add a comment	-	10.4mi, 2:23:12 Run - General 1) 1mi - 15:17(15:17/mi) 112/138bpm [1711b/mi] 59cal 18/32W 2) 1mi - 13:23(13:23/mi) 126/138bpm [1687b/mi] 59cal 23/32W 3) 1mi - 13:22(13:22/mi) 126/134bpm [1685b/mi] 55cal 21/28W 4) 1mi - 13:51(13:51/mi) 132/144bpm [1828b/mi] 62cal 22/32W 5) 1mi - 12:56(12:56/mi) 134/142bpm [1733b/mi] 60cal 21/29W 6) 1mi - 13:57(13:57/mi) 131/145bpm [1827b/mi] 59cal 21/30W 7) 1mi - 13:16(13:16/mi) 131/137bpm [1738b/mi] 55cal 22/34W 8) 1mi - 13:55(13:55/mi) 138/151bpm [1920b/mi] 63cal 23/35W 9) 1mi - 13:54(13:54/mi) 135/146bpm [1877b/mi] 56cal 21/32W 10) 1mi - 13:50(13:50/mi) 134/143bpm [1853b/mi] 55cal 21/30W 11) 0.4mi - 5:31(13:55/mi) 135/141bpm [1879b/mi] 23cal 21/29W Add a comment	-	0.7mi, 15:17 Walk - General 1) 0.74mi - 15:17(20:45/mi) 98/113bpm [2034b/mi] 43cal 52/58rpm Add a comment 0mi, 43:44 Cross - Elliptical 1) 0mi - 43:44(0/mi) 99/129bpm [INFb/mi] 124cal 29/77rpm Add a comment	4mi, 52:33 Run - General 1) 1mi - 13:33(13:33/mi) 120/141bpm [1626b/mi] 61cal 20/36W 2) 1mi - 13:12(13:12/mi) 125/139bpm [1651b/mi] 62cal 23/41W 3) 1mi - 12:28(12:28/mi) 123/138bpm [1533b/mi] 55cal 23/34W 4) 1mi - 13:00(13:00/mi) 126/143bpm [1638b/mi] 58cal 25/43W 5) 0.03mi - 20(12:04/mi) 129/130bpm [1557b/mi] 1cal 23/25W Add a comment	1mi, 33:28 Walk - General 1) 1mi - 33:23(33:23/mi) 95/132bpm [3172b/mi] 79cal 25/76rpm 2) 0mi - 5(33:25/mi) 70/71bpm [2340b/mi] Add a comment 0.7mi, 12:48 Walk - General 1) 0.73mi - 12:48(17:37/mi) 98/113bpm [1726b/mi] 41cal 60/63rpm Add a comment 0mi, 46:38 Cross - Elliptical 1) 0mi - 46:38(0/mi) 94/130bpm [INFb/mi] 114cal 18/83rpm Add a comment
Thu 9th Jan Jan 9	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
1.2mi, 15:35 Run - General 1) 1mi - 13:29(13:29/mi) 121/134bpm [1632b/mi] 58cal 22/36W 2) 0.15mi - 2:06(13:51/mi) 125/131bpm [1732b/mi] 9cal 23/29W Add a comment	-	13.3mi, 3:10:24 Run - General 1) 1mi - 15:59(15:59/mi) 114/132bpm [1822b/mi] 62cal 19/35W 2) 1mi - 13:33(13:33/mi) 121/130bpm [1639b/mi] 58cal 22/33W 3) 1mi - 12:36(12:36/mi) 119/129bpm [1499b/mi] 53cal 22/29W 4) 1mi - 16:21(16:21/mi) 115/132bpm [1881b/mi] 58cal 18/29W 5) 1mi - 13:15(13:15/mi) 117/126bpm [1550b/mi] 53cal 21/34W 6) 1mi - 16:09(16:09/mi) 114/131bpm [1841b/mi] 58cal 17/33W 7) 1mi - 13:48(13:48/mi) 123/135bpm [1697b/mi] 56cal 20/32W 8) 1mi - 13:11(13:11/mi) 127/134bpm [1673b/mi] 56cal 22/33W 9) 1mi - 13:23(13:23/mi) 127/141bpm [1701b/mi] 55cal 21/33W 10) 1mi - 15:47(15:47/mi) 130/145bpm [2051b/mi] 65cal 19/33W 11) 1mi - 14:09(14:09/mi) 126/141bpm [1784b/mi] 55cal 20/31W 12) 1mi - 13:34(13:34/mi) 129/136bpm [1750b/mi] 54cal 21/29W 13) 1mi - 14:04(14:04/mi) 128/138bpm [1800b/mi] 57cal 21/32W 14) 0.26mi - 4:35(17:38/mi) 124/137bpm [2186b/mi] 15cal 14/28W Add a comment	-	0mi, 43:16 Cross - Elliptical 1) 0mi - 43:16(0/mi) 97/120bpm [INFb/mi] 115cal 37/72rpm Add a comment	4.1mi, 50:34 Run - General 1) 1mi - 13:02(13:02/mi) 115/135bpm [1499b/mi] 57cal 21/41W 2) 1mi - 12:30(12:30/mi) 132/141bpm [1649b/mi] 63cal 24/37W 3) 1mi - 11:59(11:59/mi) 127/141bpm [1523b/mi] 57cal 25/36W 4) 1mi - 12:20(12:20/mi) 132/141bpm [1628b/mi] 61cal 26/42W 5) 0.07mi - 43(10:38/mi) 134/139bpm [1426b/mi] 4cal 29/34W Add a comment	0mi, 31:06 Cross - Elliptical 1) 0mi - 31:06(0/mi) 114/144bpm [INFb/mi] 122cal 41/72rpm Add a comment
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
4.1mi, 53:00 Run - General 1) 1mi - 13:35(13:35/mi) 112/130bpm [1521b/mi] 55cal 20/35W 2) 1mi - 13:02(13:02/mi) 123/134bpm [1603b/mi] 60cal 23/34W 3) 1mi - 12:31(12:31/mi) 120/132bpm [1503b/mi] 54cal 23/33W 4) 1mi - 13:06(13:06/mi) 124/134bpm [1624b/mi] 56cal 24/47W 5) 0.07mi - 47(11:55/mi) 125/132bpm [1489b/mi] 4cal 31/41W Add a comment	1.7mi, 1:28:54 Walk - General 1) 1mi - 59:52(59:52/mi) 78/95bpm [4670b/mi] 100cal 11/83rpm 2) 0.73mi - 29:02(39:37/mi) 83/110bpm [3289b/mi] 56cal 9/78rpm Add a comment	16.4mi, 3:43:59 Run - General 1) 1mi - 12:30(12:30/mi) 124/135bpm [1550b/mi] 59cal 22/29W 2) 1mi - 20:39(20:39/mi) 112/137bpm [2313b/mi] 66cal 12/30W 3) 1mi - 12:23(12:23/mi) 124/131bpm [1536b/mi] 59cal 24/36W 4) 1mi - 12:38(12:38/mi) 127/137bpm [1605b/mi] 59cal 24/32W 5) 1mi - 12:45(12:45/mi) 129/139bpm [1644b/mi] 58cal 23/36W 6) 1mi - 12:55(12:55/mi) 126/136bpm [1628b/mi] 59cal 23/34W 7) 1mi - 12:56(12:56/mi) 128/135bpm [1656b/mi] 56cal 22/29W 8) 1mi - 13:06(13:06/mi) 130/145bpm [1704b/mi] 57cal 22/28W 9) 1mi - 13:23(13:23/mi) 130/138bpm [1741b/mi] 58cal 22/30W 10) 1mi - 13:38(13:38/mi) 132/139bpm [1800b/mi] 58cal 21/31W 11) 1mi - 13:19(13:19/mi) 133/143bpm [1771b/mi] 58cal 22/32W 12) 1mi - 14:36(14:36/mi) 126/139bpm [1839b/mi] 52cal 16/33W 13) 1mi - 12:46(12:46/mi) 139/146bpm [1775b/mi] 60cal 23/32W 14) 1mi - 12:55(12:55/mi) 140/152bpm [1808b/mi] 61cal 23/32W 15) 1mi - 13:40(13:40/mi) 133/143bpm [1818b/mi] 56cal 22/31W 16) 1mi - 13:03(13:03/mi) 137/148bpm [1787b/mi] 56cal 22/34W 17) 0.38mi - 6:45(17:47/mi) 130/144bpm [2311b/mi] 22cal 15/29W Add a comment	-	1.3mi, 40:52 Walk - General 1) 1mi - 19:22(19:22/mi) 86/103bpm [1665b/mi] 53cal 50/59rpm 2) 0.34mi - 21:30(1:02:52/mi) 71/97bpm [4464b/mi] 25cal 3/75rpm Add a comment 0mi, 27:18 Cross - Elliptical 1) 0mi - 27:18(0/mi) 82/139bpm [INFb/mi] 53cal 5/100rpm Add a comment	-	-
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
-	-	-	-	10.1mi, 2:14:19 Run - General 1) 1mi - 12:37(12:37/mi) 111/130bpm [1401b/mi] 57cal 21/31W 2) 1mi - 12:50(12:50/mi) 123/136bpm [1578b/mi] 60cal 27/44W 3) 1mi - 12:46(12:46/mi) 130/144bpm [1659b/mi] 60cal 28/42W 4) 1mi - 12:43(12:43/mi) 126/139bpm [1603b/mi] 55cal 27/40W 5) 1mi - 15:49(15:49/mi) 120/137bpm [1898b/mi] 60cal 17/35W 6) 1mi - 12:47(12:47/mi) 140/148bpm [1791b/mi] 63cal 26/41W 7) 1mi - 13:03(13:03/mi) 138/149bpm [1802b/mi] 61cal 20/32W 8) 1mi - 12:45(12:45/mi) 139/146bpm [1773b/mi] 60cal 23/36W 9) 1mi - 12:55(12:55/mi) 139/147bpm [1796b/mi] 60cal 28/46W 10) 1mi - 14:02(14:02/mi) 139/148bpm [1951b/mi] 60cal 25/47W 11) 0.14mi - 2:01(14:28/mi) 143/149bpm [2068b/mi] 9cal 28/42W Add a comment	-	3.2mi, 42:44 Run - General 1) 1mi - 13:21(13:21/mi) 115/133bpm [1536b/mi] 57cal 21/36W 2) 1mi - 13:43(13:43/mi) 125/139bpm [1714b/mi] 60cal 22/36W 3) 1mi - 13:10(13:10/mi) 123/138bpm [1620b/mi] 55cal 23/46W 4) 0.18mi - 2:29(13:47/mi) 126/131bpm [1736b/mi] 10cal 26/46W Add a comment

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