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Pootle

Last on at 7pm, 2nd Jan 2025

F45

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Recent Blogs
I don't like to brag, but...	Aug 2011
R.I.P.	Jun 2011
I've been offered a new job :-/	Jun 2011
It's all over	Apr 2011
I've refound my mojo!	Mar 2011

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Recent Training
30th Jan	General	1.9mi	26:09
30th Jan	General	4.3mi	44:11
29th Jan	Rowing - Indoor	0mi	25:14
29th Jan	Strength	0mi	39:13
29th Jan	Rowing - Indoor	0mi	5:06

12 Month Benchmarks	Run	Bike
Mile	4:19	2:58
5k	13:37	12:01
5mi	23:08	20:51
10k	28:46	26:00

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	PB	WB
1mi	1					15:00 28.38	15:00 15:00/mi	28.38
5km	11		25:41 57.50	26:18 56.25	26:25 56.14		25:41 8:16/mi	57.50
3.5mi	1	28:52 57.63					28:52 8:15/mi	57.63
8km	2	54:34 43.60					54:34 10:59/mi	43.60
10km	5	56:02 53.46	57:09 52.42		56:24 53.45	58:11 52.02	56:02 9:01/mi	53.46
10mi	1		1:35:12 51.76				1:35:12 9:31/mi	51.76
13.1mi	11	2:01:21 53.36	2:05:23 51.64	1:56:45 55.59	1:59:12 54.61	2:10:26 50.08	1:56:45 8:55/mi	55.59
14mi	1		2:28:27 46.81				2:28:27 10:36/mi	46.81
20mi	1		3:19:31 50.71				3:19:31 9:59/mi	50.71
26.2mi	4		4:31:27 49.39	4:16:28 52.34	4:17:50 52.16	4:52:03 46.17	4:16:28 9:47/mi	52.34

2023		Result	WAVA	Distance
26 Mar	Oakley 20			20mi
2020		Result	WAVA	Distance
19 Jan	Fred Hughes 10			10mi
2019		Result	WAVA	Distance
31 Oct	Cattle Creepy			10km
2014		Result	WAVA	Distance
22 Jun	H3M - Hitchin Hard Half Marathon			13.1mi
16 Feb	Baldock Beast Half Marathon			13.1mi
2013		Result	WAVA	Distance
23 Jun	Flitton Potato Race PB	15:00	28.38	1mi
9 Jun	St Albans Half Marathon SB	2:10:26	50.08	13.1mi
6 May	Milton Keynes Marathon SB	4:52:03	46.17	26.2mi
14 Apr	Flitwick 10k SB	58:11	52.02	10km
24 Feb	Baldock Half Marathon	2:11:35	49.65	13.1mi
2012		Result	WAVA	Distance
8 Jul	H3M - Hitchin Hard Half Marathon	2:03:12	52.84	13.1mi
30 Jun	Bushy Park parkrun SB	26:25	56.14	5km
10 Jun	St Albans Half Marathon	2:06:08	51.61	13.1mi
2 Jun	Milton Keynes parkrun	26:27	56.07	5km
29 Apr	Milton Keynes Marathon SB	4:17:50	52.16	26.2mi
15 Apr	Flitwick 10k SB	56:24	53.45	10km
18 Mar	Baldock Half Marathon SB	1:59:12	54.61	13.1mi
11 Mar	The Friends of Mick'n'Phil Half Marathon	2:02:39	53.08	13.1mi
2011		Result	WAVA	Distance
23 Oct	Ampthill Trophy	51:55	46.04	8km
14 Jul	Standard Chartered Great City Race SB	26:18	56.25	5km
12 Jun	St Albans Half Marathon	2:00:28	53.88	13.1mi
10 Apr	Brighton Marathon PB	4:16:28	52.34	26.2mi
13 Mar	Nike Milton Keynes Half Marathon PB	1:56:45	55.59	13.1mi
2010		Result	WAVA	Distance
28 Aug	Milton Keynes parkrun	26:12	56.36	5km
21 Aug	Race the Train PB	2:28:27	46.81	14mi
5 Jun	Otmoor Challenge	2:17:42	47.02	13.1mi
5 May	BHF London jogs trilogy Tower of london	1:00:55	49.18	10km
1 May	Milton Keynes parkrun	27:58	52.80	5km
25 Apr	London Marathon SB	4:31:27	49.39	26.2mi
18 Apr	Flitwick 10K SB	57:09	52.42	10km
17 Apr	Milton Keynes parkrun	26:19	56.11	5km
10 Apr	Milton Keynes parkrun	26:35	55.55	5km
28 Mar	Oakley 20 PB	3:19:31	50.71	20mi
13 Mar	Milton Keynes parkrun PB	25:41	57.50	5km
7 Mar	Nike Milton Keynes Half Marathon SB	2:05:23	51.64	13.1mi
27 Feb	Milton Keynes parkrun	26:29	55.76	5km
20 Feb	Milton Keynes parkrun	27:58	52.80	5km
13 Feb	Milton Keynes parkrun	26:07	56.54	5km
8 Feb	The Fetch Fez: Hats for Haiti	28:41	49.62	3mi
6 Feb	Milton Keynes parkrun	29:31	55.30	3.43mi
24 Jan	Fred Hughes 10 PB	1:35:12	51.76	10mi
2009		Result	WAVA	Distance
13 Dec	Bedford Harriers Half Marathon SB	2:01:21	53.36	13.1mi
29 Nov	RNLI Bedfordshire Reindeer Run PB	56:02	53.46	10km
18 Oct	Ampthill Trophy PB	54:34	43.60	8km
9 Jul	JP Morgan Corporate Challenge PB	28:52	57.63	3.5mi

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	4	0	0	0	0	0	0	0	0	0	0	0	4
2025	0.7	0	0	0	0	0	0	0	0	0	0	0	0.7
2025	56	0	0	0	0	0	0	0	0	0	0	0	56
2024	1	0	6	1	5	0	1	9	12	1	3	0	39
2024	0	0	0	0	0	0.8	0	1.3	0	0	0	0	2.1
2024	63	25	40	59	45	55	50	54	40	44	26	21	522
2024	0	0	0	0	0	0	0	0	9	0	0	0	9
2023	4	0	0	7	13	5	0	0	6	3	3	3	43
2023	0	0	1.2	2.5	0.8	0.7	0	0	0	0	0	0	5
2023	79	89	128	56	65	85	81	96	83	83	20	18	882
2023	0	0	0	0	4	0	0	0	0	0	26	0	30
2022	15	0	6	0	0	5	12	0	15	0	0	3	56
2022	1.9	0.7	0	0.7	0.8	0.7	3.2	4.8	4	2.8	2.7	0	22.2
2022	0	0	2	2	3	0	27	40	47	52	64	96	333
2022	0	0	23	0	0	0	0	0	9	0	0	0	32
2021	0	39	5	5	0	0	6	0	38	12	8	8	121
2021	0	0	0	0.8	0	0	0	0	0	0	0	0	0.8
2021	0	0	0	1	0	5	7	6	3	10	9	1	42
2020	0	0	0	0	0	0	7	1	0	0	19	3	30
2020	0	0	0	0	0	0	0	1	0.5	0.9	0.8	0	3.2
2020	27	16	34	71	30	17	33	13	14	15	16	1	285
2019	0	3	3	0	4	0	0	29	18	22	23	26	127
2015	9	0	0	11	0	0	0	0	0	0	0	0	21
2014	19	22	24	59	50	6	0	0	5	9	0	0	194
2013	37	23	22	6	26	36	0	6	10	0	9	0	176
2012	0	0	0	0	0	0	0	0	0	0	0	2	2
2012	56	71	88	106	69	82	50	65	55	44	26	31	744
2011	94	113	126	76	99	98	63	54	44	57	55	30	910
2010	0.9	0	0	0	0	0	0	0	0	0	0	0	0.9
2010	81	125	119	105	97	49	76	112	88	112	72	64	1100
2009	0	0	0	0	0	0	0	0	0	0	2	0	2
2009	72	53	63	67	64	50	29	39	46	56	80	100	719

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	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
0mi, 22:06 Cross - Yoga Add a comment	0mi, 40:17 Cross - Strength Add a comment 0mi, 20:27 Cross - Rowing - Indoor 1) 0mi - 20:27(0/mi) 138/150bpm [INFb/mi] 178cal 32/40rpm Add a comment 3.2mi, 32:23 Run - General 1) 1mi - 10:07(10:07/mi) 153/174bpm [1548b/mi] 99cal 2) 1mi - 10:13(10:13/mi) 161/173bpm [1646b/mi] 105cal 3) 1mi - 10:27(10:27/mi) 172/182bpm [1798b/mi] 118cal 4) 0.15mi - 1:36(10:18/mi) 171/175bpm [1760b/mi] 17cal Add a comment	0mi, 20:19 Cross - Yoga Add a comment 0mi, 49:28 Bike - General 1) 0mi - 49:28(0/mi) 142/163bpm [INFb/mi] 427cal Add a comment 0mi, 26:34 Cross - Rowing - Indoor 1) 0mi - 26:34(0/mi) 130/148bpm [INFb/mi] 211cal 32/48rpm Add a comment	0mi, 25:18 Cross - Elliptical 1) 0mi - 25:18(0/mi) 139/150bpm [INFb/mi] 220cal 58/69rpm Add a comment	0mi, 42:52 Cross - Strength Add a comment 0mi, 20:47 Cross - Yoga Add a comment 4.2mi, 42:33 Run - General 1) 1mi - 10:01(10:01/mi) 158/174bpm [1582b/mi] 100cal 2) 1mi - 10:10(10:10/mi) 161/171bpm [1638b/mi] 102cal 3) 1mi - 10:05(10:05/mi) 159/168bpm [1604b/mi] 101cal 4) 1mi - 10:15(10:15/mi) 166/174bpm [1702b/mi] 109cal 5) 0.2mi - 2:02(10:03/mi) 174/179bpm [1750b/mi] 23cal Add a comment	0mi, 34:03 Cross - Strength Add a comment 0mi, 10:30 Cross - Elliptical 1) 0mi - 10:30(0/mi) 138/145bpm [INFb/mi] 91cal 55/68rpm Add a comment 0mi, 30:08 Cross - Rowing - Indoor 1) 0mi - 30:08(0/mi) 127/137bpm [INFb/mi] 220cal 31/38rpm Add a comment	3.2mi, 28:35 Run - General 1) 1mi - 9:15(9:15/mi) 163/180bpm [1507b/mi] 97cal 2) 1mi - 9:06(9:06/mi) 177/184bpm [1610b/mi] 108cal 3) 1mi - 9:01(9:01/mi) 184/191bpm [1660b/mi] 110cal 4) 0.15mi - 1:14(8:06/mi) 189/191bpm [1530b/mi] 15cal Add a comment
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
0mi, 20:07 Cross - Yoga Add a comment	0mi, 15:08 Cross - Rowing - Indoor 1) 0mi - 15:08(0/mi) 145/161bpm [INFb/mi] 138cal 32/34rpm Add a comment 0mi, 50:52 Cross - Strength Add a comment 0mi, 5:07 Cross - Rowing - Indoor 1) 0mi - 5:07(0/mi) 135/153bpm [INFb/mi] 43cal 33/42rpm Add a comment 4.2mi, 41:19 Run - General 1) 1mi - 9:42(9:42/mi) 153/172bpm [1485b/mi] 93cal 2) 1mi - 9:40(9:40/mi) 160/168bpm [1546b/mi] 96cal 3) 1mi - 9:43(9:43/mi) 166/174bpm [1614b/mi] 102cal 4) 1mi - 10:00(10:00/mi) 168/178bpm [1679b/mi] 107cal 5) 0.21mi - 2:15(10:49/mi) 169/177bpm [1829b/mi] 24cal Add a comment	0mi, 20:02 Cross - Yoga Add a comment 0mi, 5:25 Cross - Elliptical 1) 0mi - 5:25(0/mi) 129/155bpm [INFb/mi] 38cal 56/65rpm Add a comment 0mi, 41:01 Cross - Strength Add a comment 0mi, 20:17 Cross - Elliptical 1) 0mi - 20:17(0/mi) 140/152bpm [INFb/mi] 175cal 57/67rpm Add a comment 0mi, 25:15 Cross - Rowing - Indoor 1) 0mi - 25:15(0/mi) 124/139bpm [INFb/mi] 181cal 32/35rpm Add a comment	0.7mi, 11:46 Walk - General 1) 0.69mi - 11:46(17:00/mi) 95/116bpm [1615b/mi] 66cal 65/71rpm Add a comment 0mi, 38:56 Cross - Strength Add a comment 0mi, 18:46 Cross - Rowing - Indoor 1) 0mi - 18:46(0/mi) 133/146bpm [INFb/mi] 155cal 32/40rpm Add a comment 0mi, 20:13 Cross - Elliptical 1) 0mi - 20:13(0/mi) 137/149bpm [INFb/mi] 172cal 56/64rpm Add a comment	0mi, 21:40 Cross - Yoga Add a comment 6.2mi, 1:03:24 Run - General 1) 1mi - 10:18(10:18/mi) 127/144bpm [1308b/mi] 80cal 2) 1mi - 10:19(10:19/mi) 152/165bpm [1567b/mi] 98cal 3) 1mi - 10:30(10:30/mi) 154/162bpm [1617b/mi] 100cal 4) 1mi - 10:08(10:08/mi) 155/164bpm [1571b/mi] 97cal 5) 1mi - 9:56(9:56/mi) 156/165bpm [1550b/mi] 96cal 6) 1mi - 10:09(10:09/mi) 153/161bpm [1554b/mi] 96cal 7) 0.2mi - 2:04(10:18/mi) 155/158bpm [1596b/mi] 19cal Add a comment	0mi, 46:06 Cross - Strength Add a comment 0mi, 12:39 Bike - General 1) 0mi - 12:39(0/mi) 129/138bpm [INFb/mi] 102cal Add a comment 0mi, 25:17 Cross - Rowing - Indoor 1) 0mi - 25:17(0/mi) 128/149bpm [INFb/mi] 189cal 31/42rpm Add a comment 0mi, 20:14 Cross - Elliptical 1) 0mi - 20:14(0/mi) 129/140bpm [INFb/mi] 154cal 57/113rpm Add a comment	3.1mi, 30:22 Run - General 1) 1mi - 9:32(9:32/mi) 150/161bpm [1430b/mi] 91cal 2) 1mi - 9:39(9:39/mi) 158/167bpm [1526b/mi] 97cal 3) 1mi - 9:56(9:56/mi) 159/164bpm [1579b/mi] 100cal 4) 0.13mi - 1:15(9:14/mi) 161/166bpm [1487b/mi] 12cal Add a comment
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
0mi, 20:34 Cross - Yoga Add a comment	0mi, 47:53 Cross - Strength Add a comment 0mi, 15:08 Cross - Rowing - Indoor 1) 0mi - 15:08(0/mi) 123/146bpm [INFb/mi] 111cal 33/36rpm Add a comment 4.2mi, 42:48 Run - General 1) 1mi - 10:03(10:03/mi) 155/174bpm [1557b/mi] 100cal 2) 1mi - 10:12(10:12/mi) 165/172bpm [1682b/mi] 106cal 3) 1mi - 10:09(10:09/mi) 167/177bpm [1694b/mi] 110cal 4) 1mi - 10:16(10:16/mi) 173/182bpm [1775b/mi] 118cal 5) 0.21mi - 2:10(10:15/mi) 168/176bpm [1723b/mi] 23cal Add a comment	0mi, 50:07 Bike - General 1) 0mi - 50:07(0/mi) 126/151bpm [INFb/mi] 351cal Add a comment 0mi, 14:31 Cross - Strength Add a comment 0mi, 15:08 Cross - Rowing - Indoor 1) 0mi - 15:08(0/mi) 126/142bpm [INFb/mi] 117cal 32/44rpm Add a comment	0.7mi, 1:01:13 Swim - General 1) 0.73mi - 1:01:13(1:23:51/mi) 119/171bpm [9978b/mi] 230cal 24/rpm Add a comment	1.6mi, 26:08 Walk - General 1) 1mi - 15:04(15:04/mi) 123/137bpm [1853b/mi] 101cal 70/80rpm 2) 0.58mi - 11:05(19:07/mi) 120/136bpm [2293b/mi] 60cal 53/75rpm Add a comment 6.3mi, 1:04:49 Run - General 1) 1mi - 9:59(9:59/mi) 156/172bpm [1558b/mi] 99cal 2) 1mi - 10:06(10:06/mi) 159/173bpm [1606b/mi] 102cal 3) 1mi - 10:11(10:11/mi) 166/173bpm [1691b/mi] 108cal 4) 1mi - 10:11(10:11/mi) 168/173bpm [1712b/mi] 109cal 5) 1mi - 10:45(10:45/mi) 165/175bpm [1774b/mi] 112cal 6) 1mi - 10:39(10:39/mi) 175/190bpm [1864b/mi] 122cal 7) 0.3mi - 2:57(9:56/mi) 169/174bpm [1678b/mi] 32cal Add a comment	0mi, 47:02 Cross - Strength Add a comment 0mi, 30:08 Cross - Rowing - Indoor 1) 0mi - 30:08(0/mi) 135/150bpm [INFb/mi] 249cal 32/48rpm Add a comment 0mi, 20:21 Cross - Elliptical 1) 0mi - 20:21(0/mi) 142/153bpm [INFb/mi] 182cal 56/65rpm Add a comment	3.2mi, 28:18 Run - General 1) 1mi - 8:53(8:53/mi) 147/155bpm [1306b/mi] 83cal 2) 1mi - 9:08(9:08/mi) 159/172bpm [1453b/mi] 92cal 3) 1mi - 9:08(9:08/mi) 169/188bpm [1545b/mi] 101cal 4) 0.15mi - 1:08(7:41/mi) 187/190bpm [1438b/mi] 14cal Add a comment
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	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1
-	0mi, 8:40 Cross - Rowing - Indoor 1) 0mi - 8:40(0/mi) 136/147bpm [INFb/mi] 76cal 33/48rpm Add a comment 0mi, 47:17 Cross - Strength Add a comment 0mi, 12:07 Cross - Rowing - Indoor 1) 0mi - 12:07(0/mi) 134/151bpm [INFb/mi] 103cal 34/36rpm Add a comment 4.3mi, 43:28 Run - General 1) 1mi - 10:03(10:03/mi) 142/159bpm [1428b/mi] 92cal 2) 1mi - 10:07(10:07/mi) 155/166bpm [1568b/mi] 98cal 3) 1mi - 10:14(10:14/mi) 159/173bpm [1628b/mi] 104cal 4) 1mi - 10:31(10:31/mi) 166/176bpm [1746b/mi] 114cal 5) 0.27mi - 2:32(9:27/mi) 169/173bpm [1596b/mi] 28cal Add a comment	0mi, 10:57 Cross - Strength Add a comment 0mi, 20:39 Cross - Elliptical 1) 0mi - 20:39(0/mi) 134/140bpm [INFb/mi] 173cal 55/66rpm Add a comment 0mi, 40:28 Cross - Rowing - Indoor 1) 0mi - 40:28(0/mi) 127/146bpm [INFb/mi] 291cal 32/40rpm Add a comment	0mi, 25:14 Cross - Rowing - Indoor 1) 0mi - 25:14(0/mi) 131/139bpm [INFb/mi] 204cal 31/42rpm Add a comment 0mi, 39:13 Cross - Strength Add a comment 0mi, 5:06 Cross - Rowing - Indoor 1) 0mi - 5:06(0/mi) 142/156bpm [INFb/mi] 47cal 33/46rpm Add a comment 0mi, 30:21 Cross - Elliptical 1) 0mi - 30:21(0/mi) 134/145bpm [INFb/mi] 251cal 55/115rpm Add a comment	1.9mi, 26:09 Walk - General 1) 1mi - 13:43(13:43/mi) 142/157bpm [1947b/mi] 111cal 70/89rpm 2) 0.85mi - 12:26(14:40/mi) 135/155bpm [1980b/mi] 84cal 67/77rpm Add a comment 4.3mi, 44:11 Run - General 1) 1mi - 9:47(9:47/mi) 153/175bpm [1496b/mi] 96cal 2) 1mi - 9:59(9:59/mi) 155/172bpm [1548b/mi] 97cal 3) 1mi - 10:14(10:14/mi) 163/173bpm [1667b/mi] 106cal 4) 1mi - 10:03(10:03/mi) 172/183bpm [1728b/mi] 113cal 5) 0.32mi - 4:09(13:06/mi) 150/173bpm [1965b/mi] 33cal Add a comment	-	-

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