Pootle

Last on at 4pm, 15th Oct 2024

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
21st Dec	General	3.2mi	29:43
14th Dec	General	3.2mi	28:35
13th Dec	Elliptical	0mi	20:33
13th Dec	Rowing - Indoor	0mi	40:19
12th Dec	General	0mi	10:13

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
10mi	1:40:38	0

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Read Everyone!

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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
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	18	519
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 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
-	0.9mi, 10:44 Run - Treadmill 1) 0.89mi - 10:44(12:03/mi) 146/161bpm [1759b/mi] 102cal Add a comment 0.4mi, 5:10 Run - Treadmill 1) 0.42mi - 5:10(12:20/mi) 161/176bpm [1985b/mi] 55cal Add a comment 0mi, 15:08 Cross - Rowing - Indoor 1) 0mi - 15:08(0/mi) 153/171bpm [INFb/mi] 151cal 32/35rpm Add a comment 0mi, 15:16 Cross - Elliptical 1) 0mi - 15:16(0/mi) 159/166bpm [INFb/mi] 159cal 60/68rpm Add a comment 1.3mi, 15:10 Run - Treadmill 1) 0mi - 0(0/mi) 2) 0.27mi - 3:09(11:37/mi) 169/174bpm [1964b/mi] 35cal Add a comment	0mi, 30:27 Cross - Rowing - Indoor 1) 0mi - 30:27(0/mi) 136/161bpm [INFb/mi] 268cal 31/42rpm Add a comment 0mi, 30:37 Cross - Elliptical 1) 0mi - 30:37(0/mi) 139/153bpm [INFb/mi] 274cal 58/68rpm Add a comment	-	3.4mi, 55:43 Walk - General 1) 1mi - 16:05(16:05/mi) 115/131bpm [1850b/mi] 98cal 67/73rpm 2) 1mi - 17:42(17:42/mi) 114/133bpm [2019b/mi] 103cal 60/71rpm 3) 1mi - 15:25(15:25/mi) 122/142bpm [1881b/mi] 95cal 67/73rpm 4) 0.41mi - 6:31(15:56/mi) 120/126bpm [1913b/mi] 38cal 61/73rpm Add a comment	-	3.2mi, 28:46 Run - General 1) 1mi - 9:08(9:08/mi) 157/177bpm [1433b/mi] 95cal 2) 1mi - 9:12(9:12/mi) 166/174bpm [1528b/mi] 101cal 3) 1mi - 9:19(9:19/mi) 174/181bpm [1621b/mi] 108cal 4) 0.15mi - 1:08(7:34/mi) 184/191bpm [1392b/mi] 14cal Add a comment
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
-	-	5.9mi, 1:00:21 Run - General 1) 1mi - 9:28(9:28/mi) 162/178bpm [1534b/mi] 102cal 2) 1mi - 10:32(10:32/mi) 164/180bpm [1727b/mi] 112cal 3) 1mi - 10:44(10:44/mi) 173/191bpm [1857b/mi] 125cal 4) 1mi - 10:20(10:20/mi) 174/186bpm [1798b/mi] 122cal 5) 1mi - 10:25(10:25/mi) 159/181bpm [1657b/mi] 97cal 6) 0.88mi - 8:52(10:04/mi) 175/183bpm [1762b/mi] 106cal Add a comment 0.6mi, 5:09 Run - General 1) 0.57mi - 5:09(8:58/mi) 144/167bpm [1291b/mi] 46cal Add a comment	-	-	-	-
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
-	0mi, 25:03 Cross - Strength Add a comment 0mi, 30:17 Cross - Rowing - Indoor 1) 0mi - 30:17(0/mi) 146/153bpm [INFb/mi] 285cal 31/44rpm Add a comment 2.7mi, 30:16 Run - Treadmill 1) 1mi - 11:49(11:49/mi) 125/144bpm [1478b/mi] 91cal 2) 1mi - 11:14(11:14/mi) 142/156bpm [1596b/mi] 103cal 3) 0.65mi - 7:12(11:06/mi) 144/149bpm [1599b/mi] 66cal Add a comment	-	-	0mi, 10:13 Bike - General 1) 0mi - 10:13(0/mi) 135/143bpm [INFb/mi] 90cal Add a comment 0mi, 30:35 Cross - Elliptical 1) 0mi - 30:35(0/mi) 151/159bpm [INFb/mi] 296cal 54/112rpm Add a comment 2.5mi, 30:33 Run - Treadmill 1) 1mi - 12:23(12:23/mi) 121/133bpm [1498b/mi] 91cal 2) 1mi - 11:56(11:56/mi) 144/159bpm [1718b/mi] 110cal 3) 0.52mi - 6:14(12:01/mi) 154/161bpm [1851b/mi] 61cal Add a comment	0mi, 20:33 Cross - Elliptical 1) 0mi - 20:33(0/mi) 148/158bpm [INFb/mi] 194cal 59/70rpm Add a comment 0mi, 40:19 Cross - Rowing - Indoor 1) 0mi - 40:19(0/mi) 136/155bpm [INFb/mi] 342cal 32/40rpm Add a comment	3.2mi, 28:35 Run - General 1) 1mi - 8:58(8:58/mi) 143/153bpm [1282b/mi] 82cal 2) 1mi - 9:19(9:19/mi) 151/160bpm [1406b/mi] 91cal 3) 1mi - 9:02(9:02/mi) 153/162bpm [1383b/mi] 89cal 4) 0.15mi - 1:15(8:09/mi) 156/163bpm [1270b/mi] 12cal Add a comment
Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21
-	-	-	-	-	-	3.2mi, 29:43 Run - General 1) 1mi - 9:12(9:12/mi) 149/160bpm [1371b/mi] 91cal 2) 1mi - 9:30(9:30/mi) 156/165bpm [1483b/mi] 99cal 3) 1mi - 9:40(9:40/mi) 158/165bpm [1528b/mi] 100cal 4) 0.15mi - 1:20(8:53/mi) 157/162bpm [1395b/mi] 13cal Add a comment

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