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Recent Training
22nd Jan	General	4.4mi	50:01
21st Jan	General	3.9mi	40:02
19th Jan	General	3.2mi	36:03
18th Jan	General	4.8mi	55:01
12th Jan	General	6.5mi	1:15:02

12 Month Benchmarks	Run
Mile	8:56
5k	28:59
5mi	55:58
10k	1:11:17
10mi	2:24:07
Half	3:15:35
20mi	5:19:23
Mara	7:16:46

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Best Times
Best WAVA

Dist	Races	2014	PB	WB
5km	1	23:42 59.28	23:42 7:38/mi	59.28
4mi	1	32:43 55.63	32:43 8:11/mi	55.63
5mi	3	41:06 55.58	41:06 8:13/mi	55.58

2024		Result	WAVA	Distance
6 Jul	Salomon Serpent Trail 50K			50km
11 May	Ultra Trail Snowdonia 25			25km
17 Mar	The Cub			9mi
2023		Result	WAVA	Distance
1 Jul	Salomon Serpent Trail 50K			50km
2017		Result	WAVA	Distance
29 May	Vitality London 10,000			10km
12 Mar	The Grizzly			20mi
2016		Result	WAVA	Distance
23 Oct	Peter Driver Memorial Fleet 10k			10km
9 Oct	Rushmoor Wellesley 10k			10km
19 Jun	City of London Mile			1mi
2015		Result	WAVA	Distance
25 May	Vitality London 10,000			10km
17 May	Woodland Woggle 10k			10km
24 Jan	Southern XC Championships			15km
18 Jan	TVXC League - Bracknell			5.5mi
17 Jan	Frimley Lodge parkrun			5km
14 Jan	Sandhurst Joggers Handicap			4mi
11 Jan	TVXC League - Tadley	46:10	49.48	5mi
1 Jan	Box Hill Knacker Cracker			10km
2014		Result	WAVA	Distance
21 Dec	TVXC League - Reading PB	41:06	55.58	5mi
20 Dec	Frimley Lodge parkrun PB	23:42	59.28	5km
14 Dec	TVXC League - Metros	54:23	42.00	5mi
13 Dec	SEAA Masters Cross Country Championships - Men	50:03	56.96	10km
10 Dec	Sandhurst Joggers Handicap PB	32:43	55.63	4mi
23 Mar	Sandhurst Joggers Canal Run			20mi
2012		Result	WAVA	Distance
22 Apr	London Marathon			26.2mi

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	44	0	0	0	0	0	0	0	0	0	0	0	44
2024	6	5	0	0	7	1	24	2	7	0	0	0	52
2024	63	49	91	83	53	36	71	35	45	37	51	46	658
2024	13	0	0	0	0	0	0	0	0	0	0	0	13
2023	22	18	4	2	3	3	14	1	0	0	13	0	80
2023	24	24	45	36	53	40	42	36	41	36	19	70	465
2023	0	0	0	0	33	0	15	10	0	0	5	0	63
2022	50	65	20	3	0	0	0	12	0	11	18	6	184
2022	42	29	20	16	19	63	72	48	33	15	22	40	419
2022	37	23	130	211	247	63	23	6	21	6	13	0	780
2021	0	0	0	0	12	99	74	3	0	0	0	10	198
2021	59	32	36	53	42	60	75	43	37	55	32	18	541
2021	9	116	129	160	176	108	59	230	72	19	0	57	1135
2020	21	22	7	26	21	18	25	20	32	46	2	19	260
2020	17	0	137	47	214	273	320	380	238	60	87	169	1941
2019	49	7	0	0	3	11	0	14	13	17	25	16	155
2019	0	8	88	197	287	349	301	250	181	67	36	0	1764
2018	42	48	70	19	47	31	14	34	12	11	9	15	353
2018	0	0	0	139	109	165	293	72	162	27	6	75	1048
2017	69	44	48	19	64	56	23	25	25	39	13	32	457
2017	0	15	14	42	40	70	135	71	158	84	64	0	693
2016	110	94	75	93	59	69	40	34	59	74	70	12	789
2016	0	0	30	0	10	4	125	0	0	0	15	0	184
2015	78	70	76	55	70	61	30	50	58	71	76	52	748
2015	24	12	14	41	85	127	237	46	13	0	0	0	599
2014	85	112	102	0	0	0	0	0	0	0	64	42	405
2014	20	14	0	0	0	0	0	0	0	0	20	43	97
2013	122	98	114	100	90	96	65	48	79	69	39	12	932
2013	0	0	0	0	0	0	7	0	18	0	0	0	25
2012	133	138	140	97	116	106	90	81	103	101	76	70	1250
2012	0	0	0	0	0	0	0	0	0	6	0	0	6
2011	113	100	107	114	116	73	115	93	107	96	99	74	1208
2011	0	0	0	0	58	16	0	0	32	0	0	0	106
2010	0	70	90	19	0	11	2	0	14	27	45	57	335
2009	0	64	142	96	69	77	25	125	133	55	40	0	826
2009	0	0	0	0	26	18	0	0	0	0	0	0	44

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, 43:51 Cross - Strength	3.8mi, 43:02 Run - General 1) 1mi - 11:19(11:19/mi) 132/147bpm [1494b/mi] 145cal 329/393W 2) 1mi - 11:13(11:13/mi) 146/154bpm [1638b/mi] 148cal 332/412W 3) 1mi - 11:04(11:04/mi) 142/148bpm [1572b/mi] 140cal 310/371W 4) 0.83mi - 9:24(11:19/mi) 145/148bpm [1642b/mi] 118cal 314/344W 5) 0mi - 2(11:04/mi) 145/146bpm [1604b/mi] 1cal 304/305W	2.7mi, 30:06 Run - General 1) 1mi - 11:13(11:13/mi) 138/147bpm [1548b/mi] 145cal 331/376W 2) 1mi - 11:09(11:09/mi) 143/148bpm [1595b/mi] 144cal 316/380W 3) 0.69mi - 7:38(11:03/mi) 142/146bpm [1570b/mi] 98cal 316/348W 4) 0.01mi - 6(11:04/mi) 144/144bpm [1593b/mi] 1cal 318/319W	-	4.3mi, 45:02 Run - General 1) 0.88mi - 10:00(11:24/mi) 135/149bpm [1538b/mi] 126cal 324/400W 2) 1mi - 9:37(9:37/mi) 151/157bpm [1452b/mi] 139cal 381/464W 3) 1mi - 9:44(9:44/mi) 156/159bpm [1519b/mi] 143cal 383/477W 4) 0.59mi - 5:39(9:38/mi) 156/157bpm [1502b/mi] 83cal 371/428W 5) 0.87mi - 10:00(11:27/mi) 147/157bpm [1682b/mi] 125cal 323/389W 6) 0mi - 2(6:49/mi) 146/146bpm [996b/mi] 1cal 299/300W	-	4.4mi, 49:02 Run - General 1) 1mi - 11:13(11:13/mi) 138/152bpm [1547b/mi] 142cal 307/454W 2) 1mi - 11:07(11:07/mi) 146/151bpm [1623b/mi] 149cal 331/445W 3) 1mi - 11:23(11:23/mi) 147/154bpm [1674b/mi] 150cal 340/440W 4) 1mi - 11:10(11:10/mi) 146/151bpm [1630b/mi] 144cal 319/427W 5) 0.36mi - 4:07(11:25/mi) 149/154bpm [1700b/mi] 53cal 345/412W 6) 0mi - 2(15:07/mi) 152/152bpm [2297b/mi] 306/306W
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
-	3.5mi, 40:03 Run - General 1) 1mi - 11:30(11:30/mi) 129/151bpm [1484b/mi] 144cal 330/394W 2) 1mi - 11:11(11:11/mi) 146/151bpm [1634b/mi] 147cal 322/388W 3) 1mi - 11:22(11:22/mi) 146/151bpm [1659b/mi] 148cal 324/407W 4) 0.54mi - 5:57(11:01/mi) 146/149bpm [1607b/mi] 79cal 337/404W 5) 0mi - 3(13:14/mi) 149/149bpm [1972b/mi] 1cal 399/401W	2.9mi, 33:02 Run - General 1) 1mi - 11:32(11:32/mi) 134/152bpm [1545b/mi] 146cal 341/459W 2) 1mi - 11:20(11:20/mi) 146/152bpm [1655b/mi] 149cal 331/451W 3) 0.91mi - 10:08(11:09/mi) 146/150bpm [1628b/mi] 133cal 310/415W 4) 0mi - 2(9:49/mi) 147/147bpm [1444b/mi] 316/317W	-	3.8mi, 40:01 Run - General 1) 0.87mi - 10:00(11:28/mi) 138/151bpm [1582b/mi] 127cal 316/501W 2) 0.46mi - 4:00(8:46/mi) 154/158bpm [1351b/mi] 61cal 392/448W 3) 0.15mi - 2:00(13:27/mi) 144/155bpm [1936b/mi] 24cal 265/404W 4) 0.45mi - 4:00(8:56/mi) 152/157bpm [1357b/mi] 59cal 395/449W 5) 0.16mi - 2:00(12:45/mi) 146/156bpm [1862b/mi] 23cal 284/424W 6) 0.45mi - 4:00(8:57/mi) 153/158bpm [1369b/mi] 60cal 405/497W 7) 0.15mi - 2:00(13:31/mi) 144/157bpm [1946b/mi] 22cal 274/398W 8) 0.45mi - 4:00(8:56/mi) 154/158bpm [1377b/mi] 60cal 400/458W 9) 0.67mi - 8:01(11:54/mi) 146/156bpm [1736b/mi] 103cal 340/433W	2.9mi, 33:02 Run - General 1) 1mi - 11:24(11:24/mi) 134/150bpm [1528b/mi] 144cal 323/487W 2) 1mi - 11:20(11:20/mi) 141/148bpm [1599b/mi] 151cal 340/410W 3) 0.9mi - 10:15(11:20/mi) 141/151bpm [1599b/mi] 133cal 327/507W 4) 0mi - 2(8:54/mi) 142/142bpm [1265b/mi] 332/334W	3.9mi, 40:01 Run - General 1) 0.91mi - 10:00(11:02/mi) 134/142bpm [1479b/mi] 123cal 306/428W 2) 0.45mi - 4:00(8:56/mi) 151/158bpm [1350b/mi] 58cal 410/474W 3) 0.15mi - 2:00(13:32/mi) 145/156bpm [1961b/mi] 22cal 270/393W 4) 0.45mi - 4:00(8:54/mi) 150/158bpm [1335b/mi] 59cal 399/500W 5) 0.15mi - 2:00(13:00/mi) 145/151bpm [1885b/mi] 23cal 284/471W 6) 0.45mi - 4:00(8:52/mi) 147/154bpm [1303b/mi] 56cal 391/510W 7) 0.16mi - 2:00(12:34/mi) 147/152bpm [1848b/mi] 24cal 295/434W 8) 0.44mi - 4:00(9:00/mi) 152/156bpm [1368b/mi] 59cal 398/478W 9) 0.69mi - 8:01(11:32/mi) 142/156bpm [1639b/mi] 101cal 327/414W
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
-	-	6.5mi, 1:15:02 Run - General 1) 1mi - 11:37(11:37/mi) 131/157bpm [1522b/mi] 143cal 320/387W 2) 1mi - 11:36(11:36/mi) 141/159bpm [1636b/mi] 145cal 307/417W 3) 1mi - 11:28(11:28/mi) 141/146bpm [1617b/mi] 143cal 308/388W 4) 1mi - 11:31(11:31/mi) 143/145bpm [1647b/mi] 147cal 311/348W 5) 1mi - 11:39(11:39/mi) 143/151bpm [1667b/mi] 144cal 320/450W 6) 1mi - 11:45(11:45/mi) 142/146bpm [1669b/mi] 139cal 300/417W 7) 0.46mi - 5:23(11:45/mi) 141/143bpm [1657b/mi] 62cal 297/321W 8) 0mi - 2(16:25/mi) 142/142bpm [2332b/mi] 310/310W	-	-	-	-
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
-	4.8mi, 55:01 Run - General 1) 1mi - 11:16(11:16/mi) 135/150bpm [1521b/mi] 145cal 330/400W 2) 1mi - 11:15(11:15/mi) 146/153bpm [1643b/mi] 152cal 338/412W 3) 1mi - 11:37(11:37/mi) 146/153bpm [1695b/mi] 153cal 319/497W 4) 1mi - 11:20(11:20/mi) 144/148bpm [1632b/mi] 144cal 317/353W 5) 0.66mi - 7:32(11:26/mi) 145/149bpm [1657b/mi] 98cal 317/406W 6) 0.17mi - 2:01(11:31/mi) 142/144bpm [1636b/mi] 25cal 311/326W	3.2mi, 36:03 Run - General 1) 1mi - 11:38(11:38/mi) 128/147bpm [1490b/mi] 144cal 329/396W 2) 1mi - 11:27(11:27/mi) 140/146bpm [1602b/mi] 145cal 318/372W 3) 1mi - 11:04(11:04/mi) 141/147bpm [1560b/mi] 142cal 320/410W 4) 0.16mi - 1:51(11:16/mi) 141/143bpm [1589b/mi] 23cal 314/326W 5) 0.01mi - 3(8:10/mi) 141/142bpm [1151b/mi] 1cal 328/331W	-	3.9mi, 40:02 Run - General 1) 0.88mi - 10:00(11:24/mi) 130/150bpm [1482b/mi] 126cal 332/458W 2) 1mi - 9:38(9:38/mi) 146/150bpm [1407b/mi] 138cal 355/409W 3) 1mi - 9:34(9:34/mi) 150/154bpm [1434b/mi] 140cal 376/454W 4) 0.08mi - 48(9:38/mi) 151/151bpm [1456b/mi] 12cal 366/380W 5) 0.9mi - 10:00(11:06/mi) 145/151bpm [1610b/mi] 132cal 340/506W 6) 0mi - 2(9:00/mi) 146/146bpm [1313b/mi] 1cal 330/330W	4.4mi, 50:01 Run - General 1) 1mi - 11:21(11:21/mi) 136/150bpm [1543b/mi] 145cal 336/462W 2) 1mi - 11:19(11:19/mi) 143/151bpm [1617b/mi] 151cal 355/475W 3) 1mi - 11:27(11:27/mi) 145/152bpm [1661b/mi] 152cal 344/505W 4) 1mi - 11:21(11:21/mi) 136/145bpm [1543b/mi] 129cal 287/427W 5) 0.4mi - 4:34(11:26/mi) 145/149bpm [1657b/mi] 61cal 354/440W	-

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