decembers_spawn

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Recent Training
25th Nov	General	6.4mi	57:27
18th Nov	General	26.4mi	3:49:45
15th Nov	General	26.4mi	4:20:19
10th Nov	General	26.5mi	4:08:32
7th Nov	General	6.2mi	57:12

12 Month Benchmarks	Run
Mile	6:05
5k	19:32
5mi	37:36
10k	47:18
10mi	1:18:26
Half	1:44:03
20mi	2:43:04
Mara	3:37:00
50k	4:43:22

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2024 Targets	Set your targets
Run 1200

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Buddies (3)

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2013	PB	WB
10km	5	42:38 61.92	41:54 63.01		56:01 47.20	41:54 6:45/mi	63.01
10mi	2		1:07:49 64.51	1:12:11 60.61		1:07:49 6:47/mi	64.51
13.1mi	6	1:31:05 63.65	1:29:00 65.14	1:28:02 65.86		1:28:02 6:43/mi	65.86
15mi	1	2:01:17 55.14				2:01:17 8:06/mi	55.14
30km	1		2:31:01 55.95			2:31:01 8:06/mi	55.95
26.2mi	5	3:44:33 54.13	3:27:02 58.71	3:24:30 59.44		3:24:30 7:48/mi	59.44

2013		Result	WAVA	Distance
21 Jul	Dinosaur 10k SB	56:01	47.20	10km
2011		Result	WAVA	Distance
4 Dec	Thanet Coastal 10 SB	1:12:11	60.61	10mi
8 May	Halstead & Essex Marathon	3:37:35	55.87	26.2mi
10 Apr	Brighton Marathon PB	3:24:30	59.44	26.2mi
13 Mar	Lydd Half-Marathon PB	1:28:02	65.86	13.1mi
2010		Result	WAVA	Distance
21 Aug	10km du Touquet PB	41:54	63.01	10km
20 Jun	North Downs Run PB	2:31:01	55.95	30km
23 May	Canterbury Half Marathon	1:37:40	59.36	13.1mi
25 Apr	London Marathon	3:43:46	54.32	26.2mi
18 Apr	Brighton Marathon SB	3:27:02	58.71	26.2mi
7 Mar	Llanelli Waterside Half Marathon SB	1:29:00	65.14	13.1mi
31 Jan	Barretts Canterbury 10 Mile Road Race PB	1:07:49	64.51	10mi
2009		Result	WAVA	Distance
15 Nov	Gosport Half Marathon SB	1:31:05	63.65	13.1mi
18 Oct	Amsterdam Marathon SB	3:44:33	54.13	26.2mi
20 Sep	Great North Run	1:37:35	59.41	13.1mi
22 Aug	10km du Touquet SB	42:38	61.92	10km
5 Jul	Bewl 15 PB	2:01:17	55.14	14.98mi
14 Jun	sherunsheruns Bluewater 10K	46:15	57.08	10km
24 May	Canterbury Half Marathon	1:51:09	52.16	13.1mi
4 May	Whitstable 10k	48:06	54.89	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	0	0	0	0	3	0	0	0	0	0	0	0	3
2024	0	0	0	0	0	0	0.1	0.6	1	0	0	0	1.6
2024	87	20	90	143	250	154	210	161	169	145	129	0	1558
2023	0	0	0	0	0	18	8	8	3	2	0	1	40
2023	36	0	0	6	30	139	240	204	64	152	86	167	1124
2023	0	0	0	0	0	0	0	0	0	2	0	0	2
2022	4	4	3	0	2	15	19	6	6	3	6	13	80
2021	16	46	112	133	71	90	87	10	3	6	21	0	594
2020	105	42	52	75	36	16	10	4	24	6	59	34	465
2019	18	3	0	26	0	22	35	0	34	33	7	4	182
2018	14	20	50	18	22	9	22	0	8	0	0	7	169
2017	6	0	0	5	0	0	2	0	0	0	0	0	13
2017	0	0	0	0	7	17	10	0	0	0	0	0	34
2016	0	0	0	0	0	0	0	0	0	3	0	0	3
2015	0	0	0	0	7	0	0	0	0	0	0	0	7
2014	22	0	3	0	0	0	0	4	0	0	0	0	29
2013	0	0	0	0	0	0	21	0	0	0	0	5	26
2012	96	79	0	7	9	0	0	0	0	0	0	0	190
2012	0	0	0	0	0	0	0	58	21	0	0	0	80
2011	136	135	132	105	71	90	62	32	38	21	25	43	890
2011	0	0	0	22	4	0	0	0	0	0	0	0	26
2010	2	0	0	0	0	0	0	0	0	0	0	0	2
2010	124	152	90	93	63	103	152	81	56	49	102	47	1111
2010	0	0	0	0	0	0	0	0	32	43	14	0	89
2009	0	0	0	0	0	0	3	0	0	0.5	0	0	3.5
2009	22	29	105	109	122	132	178	154	145	115	100	61	1271

Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4
-	13.4mi, 2:19:10 Run - General 1) 1mi - 10:48(10:48/mi) 122cal 251/350W 2) 1mi - 10:28(10:28/mi) 122cal 261/323W 3) 1mi - 10:13(10:13/mi) 122cal 265/277W 4) 1mi - 10:22(10:22/mi) 122cal 251/264W 5) 1mi - 10:29(10:29/mi) 122cal 255/276W 6) 1mi - 10:34(10:34/mi) 122cal 260/277W 7) 1mi - 10:35(10:35/mi) 123cal 256/281W 8) 1mi - 10:07(10:07/mi) 121cal 255/301W 9) 1mi - 10:41(10:41/mi) 121cal 244/306W 10) 1mi - 10:14(10:14/mi) 121cal 255/274W 11) 1mi - 10:06(10:06/mi) 121cal 256/268W 12) 1mi - 10:19(10:19/mi) 122cal 250/277W 13) 1mi - 10:08(10:08/mi) 121cal 255/296W 14) 0.41mi - 4:05(9:55/mi) 49cal 265/334W Add a comment	-	26.5mi, 3:45:58 Run - General 1) 1mi - 8:42(8:42/mi) 117cal 302/388W 2) 1mi - 8:43(8:43/mi) 117cal 292/403W 3) 1mi - 8:42(8:42/mi) 117cal 295/331W 4) 1mi - 8:37(8:37/mi) 117cal 298/365W 5) 1mi - 8:44(8:44/mi) 118cal 297/377W 6) 1mi - 8:44(8:44/mi) 117cal 294/407W 7) 1mi - 8:39(8:39/mi) 117cal 297/354W 8) 1mi - 8:45(8:45/mi) 117cal 300/363W 9) 1mi - 8:41(8:41/mi) 117cal 293/425W 10) 1mi - 8:45(8:45/mi) 117cal 291/326W 11) 1mi - 8:47(8:47/mi) 117cal 297/374W 12) 1mi - 8:39(8:39/mi) 118cal 299/399W 13) 1mi - 8:30(8:30/mi) 117cal 299/427W 14) 1mi - 8:21(8:21/mi) 118cal 305/384W 15) 1mi - 8:49(8:49/mi) 117cal 291/373W 16) 1mi - 8:20(8:20/mi) 118cal 311/402W 17) 1mi - 8:21(8:21/mi) 118cal 307/380W 18) 1mi - 8:32(8:32/mi) 117cal 299/393W 19) 1mi - 8:35(8:35/mi) 118cal 303/346W 20) 1mi - 8:36(8:36/mi) 117cal 299/422W 21) 1mi - 8:34(8:34/mi) 117cal 296/337W 22) 1mi - 8:33(8:33/mi) 117cal 306/387W 23) 1mi - 8:26(8:26/mi) 117cal 310/463W 24) 1mi - 8:19(8:19/mi) 118cal 307/435W 25) 1mi - 8:11(8:11/mi) 118cal 311/348W 26) 1mi - 7:57(7:57/mi) 118cal 325/389W 27) 0.46mi - 3:27(7:33/mi) 55cal 352/392W Add a comment	-	10.9mi, 1:51:48 Run - General 1) 1mi - 9:45(9:45/mi) 118cal 260/288W 2) 1mi - 9:38(9:38/mi) 120cal 278/392W 3) 1mi - 11:02(11:02/mi) 121cal 264/468W 4) 1mi - 11:30(11:30/mi) 116cal 249/345W 5) 1mi - 10:35(10:35/mi) 119cal 282/558W 6) 1mi - 11:05(11:05/mi) 120cal 258/407W 7) 1mi - 10:32(10:32/mi) 119cal 263/423W 8) 1mi - 10:20(10:20/mi) 118cal 259/441W 9) 1mi - 9:31(9:31/mi) 119cal 259/361W 10) 1mi - 9:39(9:39/mi) 120cal 280/479W 11) 0.86mi - 8:11(9:30/mi) 101cal 268/292W Add a comment	-
Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11
-	-	6.2mi, 57:12 Run - General 1) 1mi - 9:06(9:06/mi) 119cal 288/360W 2) 1mi - 9:30(9:30/mi) 121cal 286/427W 3) 1mi - 9:31(9:31/mi) 121cal 285/376W 4) 1mi - 9:28(9:28/mi) 120cal 283/408W 5) 1mi - 9:09(9:09/mi) 121cal 283/326W 6) 1mi - 8:57(8:57/mi) 119cal 289/385W 7) 0.21mi - 1:30(7:10/mi) 24cal 342/405W Add a comment	-	-	26.5mi, 4:08:32 Run - General 1) 1mi - 9:25(9:25/mi) 119cal 273/386W 2) 1mi - 9:19(9:19/mi) 120cal 275/302W 3) 1mi - 9:24(9:24/mi) 119cal 275/302W 4) 1mi - 9:16(9:16/mi) 120cal 280/391W 5) 1mi - 9:32(9:32/mi) 119cal 274/349W 6) 1mi - 9:21(9:21/mi) 120cal 282/290W 7) 1mi - 9:17(9:17/mi) 120cal 280/361W 8) 1mi - 9:19(9:19/mi) 120cal 276/342W 9) 1mi - 9:23(9:23/mi) 121cal 275/389W 10) 1mi - 9:21(9:21/mi) 119cal 277/299W 11) 1mi - 9:17(9:17/mi) 119cal 280/310W 12) 1mi - 9:19(9:19/mi) 119cal 279/321W 13) 1mi - 9:20(9:20/mi) 119cal 284/326W 14) 1mi - 9:15(9:15/mi) 120cal 276/348W 15) 1mi - 9:22(9:22/mi) 120cal 274/371W 16) 1mi - 9:22(9:22/mi) 120cal 273/382W 17) 1mi - 9:55(9:55/mi) 119cal 258/294W 18) 1mi - 9:21(9:21/mi) 119cal 278/306W 19) 1mi - 9:21(9:21/mi) 120cal 280/299W 20) 1mi - 9:24(9:24/mi) 119cal 274/384W 21) 1mi - 10:52(10:52/mi) 121cal 235/358W 22) 1mi - 9:00(9:00/mi) 119cal 285/330W 23) 1mi - 9:23(9:23/mi) 120cal 275/313W 24) 1mi - 9:28(9:28/mi) 120cal 276/331W 25) 1mi - 9:25(9:25/mi) 120cal 281/308W 26) 1mi - 9:15(9:15/mi) 120cal 288/328W 27) 0.46mi - 3:38(7:55/mi) 53cal 327/478W Add a comment	-
Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18
-	-	-	26.4mi, 4:20:19 Run - General 1) 1mi - 9:27(9:27/mi) 119cal 294/340W 2) 1mi - 9:15(9:15/mi) 119cal 280/337W 3) 1mi - 9:18(9:18/mi) 119cal 273/315W 4) 1mi - 9:20(9:20/mi) 120cal 272/351W 5) 1mi - 9:22(9:22/mi) 119cal 294/328W 6) 1mi - 9:20(9:20/mi) 121cal 293/412W 7) 1mi - 9:05(9:05/mi) 120cal 294/381W 8) 1mi - 9:09(9:09/mi) 120cal 276/323W 9) 1mi - 9:09(9:09/mi) 119cal 276/312W 10) 1mi - 9:27(9:27/mi) 120cal 288/356W 11) 1mi - 9:18(9:18/mi) 121cal 296/392W 12) 1mi - 9:35(9:35/mi) 120cal 287/335W 13) 1mi - 9:12(9:12/mi) 119cal 275/316W 14) 1mi - 10:53(10:53/mi) 114cal 225/326W 15) 1mi - 9:23(9:23/mi) 121cal 283/346W 16) 1mi - 10:31(10:31/mi) 120cal 262/361W 17) 1mi - 10:43(10:43/mi) 118cal 263/348W 18) 1mi - 10:01(10:01/mi) 119cal 258/313W 19) 1mi - 9:42(9:42/mi) 121cal 263/317W 20) 1mi - 9:49(9:49/mi) 121cal 261/327W 21) 1mi - 10:52(10:52/mi) 113cal 250/319W 22) 1mi - 12:39(12:39/mi) 110cal 211/315W 23) 1mi - 10:37(10:37/mi) 119cal 250/306W 24) 1mi - 10:01(10:01/mi) 121cal 255/298W 25) 1mi - 9:54(9:54/mi) 120cal 256/325W 26) 1mi - 10:28(10:28/mi) 118cal 261/334W 27) 0.43mi - 3:50(8:53/mi) 51cal 308/482W Add a comment	-	-	26.4mi, 3:49:45 Run - General 1) 1mi - 8:47(8:47/mi) 119cal 298/334W 2) 1mi - 8:47(8:47/mi) 119cal 292/310W 3) 1mi - 8:43(8:43/mi) 119cal 297/316W 4) 1mi - 8:45(8:45/mi) 119cal 297/310W 5) 1mi - 8:38(8:38/mi) 120cal 305/329W 6) 1mi - 8:31(8:31/mi) 120cal 306/322W 7) 1mi - 8:58(8:58/mi) 71/71bpm [636b/mi] 120cal 286/333W 8) 1mi - 8:57(8:57/mi) 71/71bpm [635b/mi] 120cal 290/327W 9) 1mi - 8:33(8:33/mi) 71/71bpm [607b/mi] 120cal 303/318W 10) 1mi - 8:45(8:45/mi) 71/71bpm [621b/mi] 120cal 298/318W 11) 1mi - 8:52(8:52/mi) 71/71bpm [629b/mi] 119cal 289/339W 12) 1mi - 8:51(8:51/mi) 71/71bpm [629b/mi] 120cal 294/337W 13) 1mi - 8:41(8:41/mi) 71/71bpm [616b/mi] 119cal 299/324W 14) 1mi - 9:18(9:18/mi) 71/71bpm [660b/mi] 120cal 277/320W 15) 1mi - 8:50(8:50/mi) 71/71bpm [627b/mi] 120cal 295/315W 16) 1mi - 8:48(8:48/mi) 71/71bpm [625b/mi] 120cal 293/319W 17) 1mi - 8:41(8:41/mi) 71/71bpm [617b/mi] 120cal 298/321W 18) 1mi - 8:45(8:45/mi) 71/71bpm [621b/mi] 119cal 296/318W 19) 1mi - 8:42(8:42/mi) 71/71bpm [618b/mi] 119cal 297/312W 20) 1mi - 9:24(9:24/mi) 71/71bpm [668b/mi] 119cal 275/318W 21) 1mi - 8:44(8:44/mi) 71/71bpm [620b/mi] 120cal 298/328W 22) 1mi - 8:43(8:43/mi) 71/71bpm [619b/mi] 120cal 298/315W 23) 1mi - 8:37(8:37/mi) 71/71bpm [612b/mi] 120cal 301/342W 24) 1mi - 8:24(8:24/mi) 71/71bpm [596b/mi] 120cal 305/328W 25) 1mi - 8:10(8:10/mi) 71/71bpm [580b/mi] 121cal 317/338W 26) 1mi - 7:52(7:52/mi) 71/71bpm [559b/mi] 123cal 331/360W 27) 0.43mi - 3:00(6:56/mi) 71/71bpm [492b/mi] 51cal 353/426W Add a comment
Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25
-	-	-	-	-	-	6.4mi, 57:27 Run - General 1) 1mi - 9:11(9:11/mi) 119cal 306/369W 2) 1mi - 9:02(9:02/mi) 120cal 302/332W 3) 1mi - 9:09(9:09/mi) 120cal 298/324W 4) 1mi - 8:58(8:58/mi) 120cal 282/345W 5) 1mi - 8:42(8:42/mi) 80/91bpm [696b/mi] 114cal 292/349W 6) 1mi - 8:41(8:41/mi) 100/113bpm [868b/mi] 97cal 288/305W 7) 0.44mi - 3:45(8:29/mi) 115/118bpm [975b/mi] 41cal 297/311W Add a comment

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