shirlgirl

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Recent Training
22nd Jan	General	5.7mi	1:07:26
21st Jan	General	3.9mi	47:55
19th Jan	General	11.5mi	2:23:47
18th Jan	General	6.6mi	1:29:25
17th Jan	General	4mi	51:55

12 Month Benchmarks	Run	Bike
Mile	4:29	3:12
5k	16:58	15:38
5mi	31:19	26:47
10k	37:44	34:01
10mi	1:33:01	1:00:31
Half	1:57:20	1:18:19
20mi	4:02:02	2:12:11
Mara	5:26:53	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	PB	WB
10km	13	1:13:00 47.21	59:00 59.09	56:00 62.99	57:00 62.62	53:00 68.16	56:00 65.30	53:00 8:32/mi	68.16
10mi	3			1:34:49 61.38	1:33:39 62.90			1:33:39 9:22/mi	62.90
13.1mi	6		2:04:00 61.01	2:03:00 61.50	2:08:00 60.58	1:55:00 68.28		1:55:00 8:47/mi	68.28
20mi	3					3:16:00 62.77	3:07:00 65.96	3:07:00 9:21/mi	65.96
21mi	2					3:20:00 64.75	3:19:00 65.95	3:19:00 9:29/mi	65.95
26.2mi	3		5:20:00 49.02	4:50:00 54.81		4:45:55 57.08		4:45:55 10:55/mi	57.08

2015		Result	WAVA	Distance
15 Feb	Bramley 10/20			10mi
2011		Result	WAVA	Distance
20 Mar	Cranleigh 21 PB	3:19:00	65.95	21mi
13 Mar	Surrey Spitfire 20	3:09:00	65.96	20mi
6 Mar	Richmond Old Deer Park 10k SB	56:00	65.30	10km
20 Feb	Bramley 20 PB	3:07:00	65.79	20mi
2010		Result	WAVA	Distance
21 Nov	Gosport Half Marathon PB	1:55:00	68.28	13.1mi
16 Oct	Run Richmond Riverside 10k PB	53:00	68.16	10km
12 Sep	Alice Holt Forest 10K	57:46	62.54	10km
30 May	Ropley 10k	57:00	63.38	10km
8 May	Run Richmond Park 10k Race 3	57:00	63.38	10km
25 Apr	London Marathon PB	4:45:55	57.08	26.2mi
28 Mar	Cranleigh 21 SB	3:20:00	64.75	21mi
14 Mar	Surrey Spitfire 20 SB	3:16:00	62.77	20mi
7 Mar	Newham London Run	55:00	65.68	10km
2009		Result	WAVA	Distance
25 Oct	Great South Run PB	1:33:39	62.90	10mi
11 Oct	Royal Parks Half Marathon	2:08:00	60.58	13.1mi
13 Sep	Alice Holt Forest 10K	58:00	61.54	10km
24 May	Wokingham Half Marathon SB	2:08:00	60.58	13.1mi
10 May	Alton 10	1:38:00	60.11	10mi
19 Apr	Dunsfold 10k SB	57:00	62.62	10km
2008		Result	WAVA	Distance
26 Oct	Great South Run SB	1:34:49	61.38	10mi
14 Sep	Alice Holt Forest 10K SB	56:00	62.99	10km
13 Apr	London Marathon SB	4:50:00	54.81	26.2mi
6 Apr	Dunsfold 10K	57:34	61.27	10km
10 Feb	Wokingham Half Marathon SB	2:03:00	61.50	13.1mi
2007		Result	WAVA	Distance
25 Nov	Gosport Half Marathon SB	2:04:00	61.01	13.1mi
14 Oct	Peter Driver Memorial Fleet 10K SB	59:00	59.09	10km
9 Sep	Alice Holt Forest 10K	1:00:10	57.94	10km
22 Apr	London Marathon SB	5:20:00	49.02	26.2mi
11 Mar	Fleet Half Marathon	2:19:00	54.42	13.1mi
2006		Result	WAVA	Distance
10 Sep	Alice Holt Forest 10K SB	1:13:00	47.21	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	79	0	0	0	0	0	0	0	0	0	0	79
2025	26	0	0	0	0	0	0	0	0	0	0	26
2024	0	3	115	97	116	112	124	83	86	76	80	892
2024	0	0	0	0	0	0	0	0	0	0	7	7

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
4.4mi, 1:18:25 Run - General 1) 1mi - 17:41(17:41/mi) 101/119bpm [1786b/mi] 77cal 3.39/4.97mph 2) 1mi - 15:02(15:02/mi) 118/134bpm [1775b/mi] 85cal 3.99/5.8mph 3) 1mi - 19:00(19:00/mi) 116/136bpm [2203b/mi] 92cal 3.16/5.68mph 4) 1mi - 17:31(17:31/mi) 111/132bpm [1944b/mi] 76cal 3.43/5.28mph 5) 0.4mi - 9:11(23:06/mi) 101/135bpm [2334b/mi] 33cal 2.6/5.24mph Add a comment	-	7.7mi, 2:35:38 Run - General 1) 1mi - 18:10(18:10/mi) 87/101bpm [1581b/mi] 69cal 3.3/3.65mph 2) 1mi - 25:27(25:27/mi) 98/132bpm [2495b/mi] 99cal 2.36/5.68mph 3) 1mi - 14:02(14:02/mi) 131/153bpm [1839b/mi] 91cal 4.27/6.3mph 4) 1mi - 16:19(16:19/mi) 123/146bpm [2008b/mi] 91cal 3.68/5.76mph 5) 1mi - 16:37(16:37/mi) 128/151bpm [2126b/mi] 92cal 3.61/6.18mph 6) 1mi - 16:48(16:48/mi) 132/166bpm [2218b/mi] 95cal 3.57/6.12mph 7) 1mi - 34:17(34:17/mi) 113/155bpm [3873b/mi] 111cal 1.75/6.95mph 8) 0.69mi - 13:57(20:08/mi) 110/153bpm [2215b/mi] 55cal 2.98/5.74mph Add a comment	-	4.3mi, 54:19 Run - General 1) 1mi - 11:12(11:12/mi) 139/151bpm [1556b/mi] 77cal 5.36/6.01mph 2) 1mi - 12:27(12:27/mi) 135/157bpm [1680b/mi] 81cal 4.82/7.28mph 3) 1mi - 13:12(13:12/mi) 137/156bpm [1809b/mi] 89cal 4.54/6.41mph 4) 1mi - 13:28(13:28/mi) 142/161bpm [1913b/mi] 92cal 4.45/6.59mph 5) 0.29mi - 4:00(14:01/mi) 142/162bpm [1989b/mi] 29cal 4.28/6.57mph Add a comment	3.1mi, 33:44 Run - General 1) 1mi - 10:51(10:51/mi) 142/154bpm [1542b/mi] 77cal 5.53/6.37mph 2) 1mi - 10:29(10:29/mi) 150/158bpm [1573b/mi] 83cal 5.72/6.26mph 3) 1mi - 10:58(10:58/mi) 149/158bpm [1633b/mi] 84cal 5.47/6.62mph 4) 0.14mi - 1:26(10:26/mi) 152/154bpm [1585b/mi] 11cal 5.75/5.97mph Add a comment	-
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
2.5mi, 35:02 Run - General 1) 1mi - 13:48(13:48/mi) 129/148bpm [1780b/mi] 87cal 4.35/6.39mph 2) 1mi - 14:20(14:20/mi) 120/141bpm [1721b/mi] 75cal 4.19/6.1mph 3) 0.51mi - 6:54(13:25/mi) 126/138bpm [1691b/mi] 39cal 4.47/5.91mph Add a comment	9.7mi, 2:11:28 Run - General 1) 1mi - 12:46(12:46/mi) 125/137bpm [1595b/mi] 77cal 4.7/5.68mph 2) 1mi - 12:01(12:01/mi) 132/154bpm [1587b/mi] 75cal 4.99/6.26mph 3) 1mi - 10:49(10:49/mi) 146/155bpm [1579b/mi] 81cal 5.55/6.59mph 4) 1mi - 11:22(11:22/mi) 147/157bpm [1670b/mi] 85cal 5.28/6.93mph 5) 1mi - 13:40(13:40/mi) 134/154bpm [1831b/mi] 84cal 4.39/6.74mph 6) 1mi - 16:33(16:33/mi) 121/146bpm [2002b/mi] 80cal 3.63/6.2mph 7) 1mi - 14:53(14:53/mi) 130/149bpm [1935b/mi] 81cal 4.03/6.14mph 8) 1mi - 17:21(17:21/mi) 118/143bpm [2047b/mi] 72cal 3.46/6.26mph 9) 1mi - 12:53(12:53/mi) 131/148bpm [1689b/mi] 74cal 4.66/6.41mph 10) 0.72mi - 9:11(12:47/mi) 135/148bpm [1725b/mi] 54cal 4.7/7.06mph Add a comment	5.3mi, 1:14:48 Run - General 1) 1mi - 16:02(16:02/mi) 113/135bpm [1811b/mi] 86cal 3.74/6.55mph 2) 1mi - 13:14(13:14/mi) 124/136bpm [1640b/mi] 75cal 4.54/6.22mph 3) 1mi - 14:44(14:44/mi) 125/145bpm [1843b/mi] 84cal 4.07/6.39mph 4) 1mi - 13:45(13:45/mi) 132/148bpm [1815b/mi] 83cal 4.36/7.01mph 5) 1mi - 13:10(13:10/mi) 131/145bpm [1725b/mi] 77cal 4.56/6.59mph 6) 0.31mi - 3:54(12:45/mi) 139/151bpm [1773b/mi] 26cal 4.7/6.43mph Add a comment	22.9mi, 2:50:04 Bike - General 1) 5mi - 54:30(10:54/mi) 93/123bpm [1014b/mi] 188cal 5.51/15.05mph 2) 5mi - 30:03(6:01/mi) 109/129bpm [655b/mi] 134cal 9.99/22.23mph 3) 5mi - 30:46(6:09/mi) 109/125bpm [671b/mi] 116cal 9.75/19.89mph 4) 5mi - 32:02(6:24/mi) 110/132bpm [705b/mi] 115cal 9.36/20.85mph 5) 2.91mi - 22:43(7:48/mi) 112/145bpm [873b/mi] 86cal 7.69/15.55mph Add a comment 3.1mi, 54:54 Bike - General 1) 3.11mi - 54:54(17:41/mi) 86/119bpm [1520b/mi] 158cal 3.39/15.63mph Add a comment	3.5mi, 54:27 Run - General 1) 1mi - 17:55(17:55/mi) 98/127bpm [1755b/mi] 82cal 3.35/6.45mph 2) 1mi - 13:42(13:42/mi) 110/124bpm [1506b/mi] 67cal 4.38/6.37mph 3) 1mi - 14:32(14:32/mi) 114/131bpm [1657b/mi] 76cal 4.13/6.2mph 4) 0.51mi - 8:18(16:21/mi) 100/123bpm [1635b/mi] 29cal 3.67/7.45mph Add a comment	-	-
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
4.5mi, 53:13 Run - General 1) 1mi - 10:52(10:52/mi) 138/151bpm [1500b/mi] 76cal 5.52/7.56mph 2) 1mi - 11:24(11:24/mi) 139/153bpm [1585b/mi] 81cal 5.26/6.53mph 3) 1mi - 13:39(13:39/mi) 135/154bpm [1844b/mi] 88cal 4.39/6.39mph 4) 1mi - 11:41(11:41/mi) 144/154bpm [1684b/mi] 87cal 5.13/6.59mph 5) 0.51mi - 5:36(11:00/mi) 150/159bpm [1651b/mi] 44cal 5.45/6.37mph Add a comment	5.1mi, 1:15:21 Run - General 1) 1mi - 13:52(13:52/mi) 113/132bpm [1567b/mi] 72cal 4.33/6.93mph 2) 1mi - 15:23(15:23/mi) 116/135bpm [1784b/mi] 80cal 3.9/6.91mph 3) 1mi - 13:22(13:22/mi) 124/146bpm [1657b/mi] 77cal 4.49/6.68mph 4) 1mi - 16:15(16:15/mi) 118/150bpm [1917b/mi] 79cal 3.69/6.55mph 5) 1mi - 14:06(14:07/mi) 129/146bpm [1820b/mi] 85cal 4.25/6.85mph 6) 0.14mi - 2:24(17:39/mi) 124/135bpm [2189b/mi] 13cal 3.4/7.47mph Add a comment	7.9mi, 2:05:55 Run - General 1) 1mi - 13:05(13:05/mi) 118/136bpm [1544b/mi] 75cal 4.59/6.01mph 2) 1mi - 22:02(22:02/mi) 109/146bpm [2402b/mi] 97cal 2.72/6.12mph 3) 1mi - 14:35(14:35/mi) 129/146bpm [1880b/mi] 90cal 4.12/6.87mph 4) 1mi - 18:26(18:26/mi) 114/143bpm [2102b/mi] 78cal 3.25/6.14mph 5) 1mi - 16:20(16:20/mi) 121/153bpm [1976b/mi] 82cal 3.68/6.47mph 6) 1mi - 13:15(13:15/mi) 127/151bpm [1682b/mi] 78cal 4.53/6.24mph 7) 1mi - 15:50(15:50/mi) 118/142bpm [1869b/mi] 65cal 3.79/6.59mph 8) 0.89mi - 12:22(13:57/mi) 113/126bpm [1577b/mi] 47cal 4.3/6.85mph Add a comment	-	-	5.6mi, 1:11:26 Run - General 1) 1mi - 12:01(12:01/mi) 124/137bpm [1489b/mi] 75cal 5/5.87mph 2) 1mi - 12:42(12:42/mi) 133/147bpm [1689b/mi] 85cal 4.73/6.01mph 3) 1mi - 13:14(13:14/mi) 138/156bpm [1826b/mi] 88cal 4.54/5.97mph 4) 1mi - 12:54(12:54/mi) 140/152bpm [1805b/mi] 89cal 4.65/6.28mph 5) 1mi - 12:59(12:59/mi) 138/148bpm [1791b/mi] 84cal 4.62/5.91mph 6) 0.64mi - 7:38(11:59/mi) 141/149bpm [1689b/mi] 54cal 5.01/5.95mph Add a comment	-
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
4mi, 51:55 Run - General 1) 1mi - 13:03(13:03/mi) 126/141bpm [1645b/mi] 81cal 4.59/6.01mph 2) 1mi - 12:50(12:50/mi) 137/148bpm [1758b/mi] 89cal 4.68/6.05mph 3) 1mi - 12:31(12:31/mi) 133/144bpm [1665b/mi] 82cal 4.79/6.95mph 4) 1mi - 13:09(13:09/mi) 136/153bpm [1788b/mi] 88cal 4.56/6.8mph 5) 0.03mi - 22(14:27/mi) 142/144bpm [2051b/mi] 2cal 4.15/6.01mph Add a comment	6.6mi, 1:29:25 Run - General 1) 1mi - 14:09(14:09/mi) 120/137bpm [1698b/mi] 86cal 4.24/6.66mph 2) 1mi - 12:09(12:09/mi) 123/136bpm [1495b/mi] 74cal 4.93/6.32mph 3) 1mi - 12:16(12:16/mi) 127/142bpm [1558b/mi] 75cal 4.89/6.37mph 4) 1mi - 12:07(12:07/mi) 131/138bpm [1587b/mi] 75cal 4.95/6.43mph 5) 1mi - 17:35(17:35/mi) 109/137bpm [1916b/mi] 72cal 3.41/6.39mph 6) 1mi - 12:35(12:35/mi) 130/139bpm [1636b/mi] 76cal 4.77/6.14mph 7) 0.58mi - 8:34(14:39/mi) 123/142bpm [1802b/mi] 44cal 4.1/6.16mph Add a comment	11.5mi, 2:23:47 Run - General 1) 1mi - 11:07(11:07/mi) 130/146bpm [1444b/mi] 75cal 5.4/5.8mph 2) 1mi - 11:52(11:52/mi) 136/147bpm [1613b/mi] 82cal 5.06/6.59mph 3) 1mi - 11:54(11:54/mi) 149/162bpm [1774b/mi] 95cal 5.04/6.16mph 4) 1mi - 11:27(11:27/mi) 155/172bpm [1776b/mi] 94cal 5.24/6.97mph 5) 1mi - 11:50(11:50/mi) 148/158bpm [1751b/mi] 89cal 5.07/6.12mph 6) 1mi - 11:25(11:25/mi) 148/161bpm [1689b/mi] 88cal 5.26/6.8mph 7) 1mi - 11:01(11:01/mi) 152/159bpm [1676b/mi] 90cal 5.44/6.49mph 8) 1mi - 13:09(13:09/mi) 140/157bpm [1840b/mi] 88cal 4.56/5.89mph 9) 1mi - 14:42(14:42/mi) 140/157bpm [2057b/mi] 96cal 4.08/5.95mph 10) 1mi - 13:55(13:55/mi) 140/164bpm [1948b/mi] 90cal 4.31/5.95mph 11) 1mi - 14:26(14:26/mi) 137/164bpm [1978b/mi] 86cal 4.16/6.55mph 12) 0.49mi - 6:59(14:11/mi) 147/163bpm [2084b/mi] 52cal 4.23/6.22mph Add a comment	-	3.9mi, 47:55 Run - General 1) 1mi - 11:06(11:06/mi) 128/149bpm [1420b/mi] 73cal 5.41/6.91mph 2) 1mi - 12:35(12:35/mi) 136/149bpm [1711b/mi] 84cal 4.77/6.24mph 3) 1mi - 13:54(13:54/mi) 134/148bpm [1861b/mi] 90cal 4.32/5.7mph 4) 0.9mi - 10:21(11:31/mi) 148/163bpm [1705b/mi] 79cal 5.21/6.2mph Add a comment	5.7mi, 1:07:26 Run - General 1) 1mi - 12:27(12:27/mi) 126/143bpm [1569b/mi] 79cal 4.82/55.58mph 2) 1mi - 12:03(12:03/mi) 136/143bpm [1639b/mi] 82cal 4.98/5.93mph 3) 1mi - 11:58(11:58/mi) 137/149bpm [1640b/mi] 81cal 5.01/5.85mph 4) 1mi - 11:56(11:56/mi) 141/152bpm [1683b/mi] 84cal 5.03/6.76mph 5) 1mi - 11:15(11:15/mi) 142/147bpm [1597b/mi] 80cal 5.34/6.49mph 6) 0.66mi - 7:47(11:44/mi) 140/149bpm [1643b/mi] 54cal 5.11/6.95mph Add a comment	-

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