Supahoop

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Recent Training
29th Nov	Strength	0mi	34:03
28th Nov	General	5mi	35:00
27th Nov	Strength	0mi	44:23
26th Nov	General	4.3mi	30:05
25th Nov	Strength	0mi	44:03

12 Month Benchmarks	Run	Bike
Mile	4:18	2:07
5k	21:11	11:53
5mi	34:47	19:23
10k	49:12	27:11

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2016	PB	WB
5km	2				18:34 71.31	18:34 71.82			18:34 5:59/mi	71.82
10km	6		40:59 65.01	41:01 64.96	40:14 66.81	38:21 70.09			38:21 6:10/mi	70.09
13.1mi	10	1:41:20 57.38	1:32:20 63.14	1:35:00 61.36	1:29:31 65.35	1:28:07 66.66	1:29:10 66.21	1:26:42 69.49	1:26:42 6:37/mi	69.49
26.2mi	1							3:22:21 62.43	3:22:21 7:43/mi	62.43

2017		Result	WAVA	Distance
7 Jan	Queen Elizabeth Olympic Park 10km			10km
2016		Result	WAVA	Distance
24 Apr	London Marathon PB	3:22:21	62.43	26.2mi
28 Feb	Roding Valley Half Marathon PB	1:26:42	69.49	13.1mi
2015		Result	WAVA	Distance
26 Jul	The Maldon Triathlon Olympic Distance			1.5km/45km/10km
2014		Result	WAVA	Distance
3 Aug	London Triathlon (Olympic)	2:23:54		1500m/40km/10km
8 Jun	Grafman Middle Distance Triathlon	5:56:00		1.9km/90km/21km
2013		Result	WAVA	Distance
6 Oct	Copped Hall 5			5mi
28 Jul	Virgin Active London Triathlon	2:24:16		1500m/40km/10km
3 Mar	Roding Valley Half Marathon SB	1:29:10	66.21	13.1mi
2012		Result	WAVA	Distance
7 Oct	Copped Hall 5	32:29	66.63	5mi
9 Sep	Mayor of Enfield Fun Run	39:29	68.46	10km
12 Jul	Standard Chartered Great City Race SB	18:34	71.82	5km
10 Jun	Southend Half Marathon	1:31:13	64.39	13.1mi
27 May	Vitality London 10,000 PB	38:21	70.09	10km
26 Feb	Roding Valley Half Marathon SB	1:28:07	66.66	13.1mi
2011		Result	WAVA	Distance
25 Sep	Copped Hall 5	31:59	67.25	5mi
11 Sep	Mayor of Enfield 10k SB	40:14	66.81	10km
14 Jul	Standard Chartered Great City Race PB	18:34	71.31	5km
12 Jun	Southend Half Marathon SB	1:29:31	65.35	13.1mi
27 Feb	Roding Valley Half Marathon	1:33:39	62.46	13.1mi
2010		Result	WAVA	Distance
10 Oct	Royal Parks Half Marathon	1:46:16	55.05	13.1mi
31 May	Vitality London 10,000 SB	41:01	64.96	10km
14 Apr	BHF London jogs trilogy Hyde Park	44:45	59.54	10km
28 Feb	Roding Valley Half Marathon SB	1:35:00	61.36	13.1mi
2009		Result	WAVA	Distance
11 Oct	Royal Parks Half Marathon SB	1:32:20	63.14	13.1mi
27 Sep	Copped Hall Run	34:04	62.50	5mi
13 Sep	Forty Hall/Enfield 10K SB	40:59	65.01	10km
2008		Result	WAVA	Distance
12 Oct	Royal Parks Half Marathon SB	1:41:20	57.38	13.1mi

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	3	0	4	0	2	7	0	0	7	0	23
2024	0	0	0	0	0	0.1	0	0.1	0	0	0	0	0.3
2024	47	39	49	51	63	58	50	77	59	36	56	0	585
2024	0	64	12	5	8	4	0	0	0	0	0	0	94
2023	0	0	0	0	0	6	6	17	0	7	5	0	41
2023	56	60	56	52	67	76	29	24	70	66	39	47	642
2023	15	0	0	0	0	28	149	76	0	0	0	0	268
2022	0	0	0	0	0	0	5	1	0	0	0	0	6
2022	0	0	0	0	2.4	0	0	0	0	0.4	0	0	2.8
2022	52	58	53	67	97	84	78	93	73	36	40	46	776
2022	0	72	4	0	0	54	62	33	0	11	0	44	279
2021	104	101	112	95	91	94	82	71	62	85	47	43	987
2021	0	9	3	3	4	3	24	18	83	0	0	0	148
2020	0	0	0	0	73	62	48	55	76	99	101	82	596
2020	0	0	0	0	62	46	4	3	6	4	4	2	131
2019	0	86	0	55	0	27	0	14	0	0	0	0	183
2018	0	0	0	0	0	2	0	0	0	0	0	0	2
2018	41	32	67	66	62	36	45	44	7	0	0	0	400
2018	98	0	0	27	55	204	125	34	0	0	0	0	544
2017	0	0	0	0.2	2.2	2.3	2.2	0	0	0	0	0	6.8
2017	39	35	43	60	27	58	46	67	48	55	55	56	589
2017	61	54	73	85	130	268	178	0	0	7	0	0	856
2016	108	114	132	87	68	64	33	49	44	53	54	53	858
2016	8	0	29	73	72	83	142	24	103	0	0	0	535
2015	0	0	0.5	2.6	1.8	1.3	0.6	0.8	0	0	0	0	7.5
2015	61	37	38	48	84	58	45	49	32	64	81	97	696
2015	0	57	192	151	191	203	258	40	59	0	21	3	1174
2014	0	1	2.7	5.9	2.8	3.7	2.4	0.9	0	0	0	0	19.4
2014	65	37	62	49	25	70	70	83	37	0	47	45	589
2014	38	68	185	167	274	127	155	35	64	154	11	37	1314
2013	0	0.5	3	3.5	3.1	6.3	7.3	0.5	0	0.3	0.6	0	25.2
2013	82	58	31	39	30	43	48	29	11	44	21	20	456
2013	5	23	67	68	67	81	224	124	178	80	70	15	1003
2012	0	0	0	0	0	0.5	0	0.6	0	0.6	0.3	0	1.9
2012	82	81	94	90	64	68	91	123	58	70	64	38	923
2012	0	0	0	0	0	0	22	8	0	3	9	0	42
2011	0	0	0	0.2	0	0	0	0	0	0	0	0	0.2
2011	61	66	44	74	93	77	85	88	71	75	82	72	886
2011	0	0	0	0	5	0	0	0	0	0	0	0	5
2010	0	0	0	0	0	0	0	0.4	0	0	0	0	0.4
2010	52	57	15	61	77	51	60	41	72	78	48	23	635
2009	58	16	35	22	21	54	44	103	66	71	36	27	553
2008	0	0	0	0	22	39	20	32	21	27	29	13	203

Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	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
2.5mi, 53:42 Walk - General 1) 0.62mi - 14:37(23:31/mi) 71/90bpm [1670b/mi] 58cal 45/57rpm 2) 0.62mi - 11:58(19:15/mi) 73/80bpm [1406b/mi] 55cal 54/58rpm 3) 0.62mi - 12:39(20:21/mi) 75/81bpm [1527b/mi] 59cal 53/58rpm 4) 0.62mi - 14:28(23:26/mi) 74/83bpm [1734b/mi] 60cal 46/56rpm Add a comment 2.5mi, 1:40:30 Cross - Golf 1) 0.62mi - 24:07(38:48/mi) 41cal 2) 0.62mi - 28:32(45:56/mi) 40cal 3) 0.62mi - 25:24(40:52/mi) 43cal 4) 0.62mi - 21:31(34:38/mi) 46cal 5) 0.01mi - 56(1:09:46/mi) 1cal Add a comment	4mi, 30:27 Run - General 1) 1mi - 7:47(7:47/mi) 125/139bpm [973b/mi] 98cal 2) 1mi - 7:39(7:39/mi) 139/147bpm [1063b/mi] 99cal 3) 1mi - 7:25(7:25/mi) 136/145bpm [1010b/mi] 100cal 4) 1mi - 7:30(7:30/mi) 139/146bpm [1042b/mi] 104cal 5) 0.01mi - 6(7:41/mi) 142/143bpm [1091b/mi] 1cal Add a comment	0mi, 39:14 Cross - Strength 1) 0mi - 39:14(0/mi) 97/117bpm [INFb/mi] 223cal Add a comment	0mi, 30:26 Cross - Strength Add a comment 3.3mi, 23:29 Run - Treadmill 1) 0.62mi - 5:02(8:07/mi) 119/132bpm [966b/mi] 53cal 2) 0.16mi - 1:06(6:40/mi) 136/145bpm [907b/mi] 15cal 3) 0.1mi - 46(7:45/mi) 140/142bpm [1085b/mi] 11cal 4) 0.15mi - 1:01(6:40/mi) 141/145bpm [941b/mi] 14cal 5) 0.13mi - 1:00(7:44/mi) 143/150bpm [1106b/mi] 14cal 6) 0.16mi - 1:00(6:18/mi) 143/148bpm [901b/mi] 14cal 7) 0.13mi - 1:00(7:25/mi) 147/150bpm [1089b/mi] 15cal 8) 0.16mi - 1:00(6:20/mi) 146/150bpm [924b/mi] 15cal 9) 0.13mi - 1:00(7:24/mi) 148/151bpm [1096b/mi] 15cal 10) 0.16mi - 1:00(6:11/mi) 146/151bpm [902b/mi] 14cal 11) 0.14mi - 1:00(7:22/mi) 147/150bpm [1083b/mi] 15cal 12) 0.16mi - 1:00(6:05/mi) 149/152bpm [907b/mi] 15cal 13) 0.13mi - 1:00(7:25/mi) 150/153bpm [1114b/mi] 15cal 14) 0.16mi - 1:00(6:12/mi) 149/153bpm [924b/mi] 15cal 15) 0.11mi - 50(7:24/mi) 157/163bpm [1161b/mi] 13cal 16) 0.19mi - 1:10(6:03/mi) 155/163bpm [937b/mi] 18cal 17) 0.47mi - 3:35(7:41/mi) 151/161bpm [1161b/mi] 53cal Add a comment	2.6mi, 51:33 Walk - General 1) 0.62mi - 11:29(18:29/mi) 64/79bpm [1182b/mi] 33cal 52/113rpm 2) 0.62mi - 12:25(19:58/mi) 68/80bpm [1358b/mi] 26cal 48/59rpm 3) 0.62mi - 13:41(22:02/mi) 70/82bpm [1542b/mi] 30cal 43/61rpm 4) 0.62mi - 10:27(16:50/mi) 78/93bpm [1313b/mi] 33cal 57/62rpm 5) 0.08mi - 3:31(41:26/mi) 84/97bpm [3480b/mi] 14cal 21/55rpm Add a comment	4.4mi, 30:03 Run - General 1) 1mi - 6:59(6:59/mi) 130/146bpm [908b/mi] 95cal 2) 1mi - 6:46(6:46/mi) 145/155bpm [981b/mi] 102cal 3) 1mi - 6:51(6:51/mi) 162/172bpm [1109b/mi] 107cal 4) 1mi - 6:45(6:45/mi) 171/180bpm [1153b/mi] 106cal 5) 0.41mi - 2:42(6:39/mi) 174/181bpm [1158b/mi] 43cal Add a comment 0.3mi, 1:57 Run - Treadmill 1) 0.26mi - 1:57(7:34/mi) 107/129bpm [810b/mi] 16cal Add a comment	1.9mi, 44:51 Walk - General 1) 0.62mi - 15:29(24:56/mi) 79/98bpm [1969b/mi] 66cal 42/59rpm 2) 0.62mi - 12:02(19:22/mi) 78/87bpm [1510b/mi] 55cal 54/78rpm 3) 0.62mi - 17:16(27:48/mi) 74/98bpm [2057b/mi] 54cal 17/90rpm 4) 0.02mi - 3(2:58/mi) 81/81bpm [241b/mi] Add a comment 0mi, 54:49 Cross - Strength 1) 0mi - 54:49(0/mi) 84/109bpm [INFb/mi] 193cal Add a comment
Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	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
2.3mi, 1:22:44 Cross - Golf 1) 0.62mi - 22:22(35:59/mi) 108/139bpm [3887b/mi] 163cal 2) 0.62mi - 22:36(36:22/mi) 97/115bpm [3528b/mi] 108cal 3) 0.62mi - 20:04(32:18/mi) 98/121bpm [3166b/mi] 101cal 4) 0.42mi - 17:42(42:02/mi) 91/122bpm [3826b/mi] 76cal Add a comment	4.7mi, 34:19 Run - General 1) 1mi - 7:30(7:30/mi) 125/141bpm [938b/mi] 95cal 2) 1mi - 7:12(7:12/mi) 139/145bpm [1000b/mi] 98cal 3) 1mi - 7:22(7:22/mi) 144/151bpm [1060b/mi] 101cal 4) 1mi - 7:19(7:19/mi) 140/147bpm [1024b/mi] 97cal 5) 0.7mi - 4:56(7:06/mi) 144/153bpm [1023b/mi] 70cal Add a comment	0mi, 48:53 Cross - Strength Add a comment	4.6mi, 36:01 Run - General 1) 1mi - 8:01(8:01/mi) 125/141bpm [1003b/mi] 98cal 2) 1mi - 7:50(7:50/mi) 139/147bpm [1090b/mi] 108cal 3) 1mi - 7:44(7:44/mi) 138/149bpm [1068b/mi] 103cal 4) 1mi - 7:35(7:35/mi) 133/140bpm [1007b/mi] 91cal 5) 0.63mi - 4:51(7:38/mi) 143/154bpm [1093b/mi] 68cal Add a comment	-	4.5mi, 32:27 Run - General 1) 1mi - 7:19(7:19/mi) 131/145bpm [958b/mi] 98cal 2) 0.62mi - 4:27(7:10/mi) 142/148bpm [1019b/mi] 64cal 3) 0.04mi - 15(6:18/mi) 142/145bpm [894b/mi] 3cal 4) 0.28mi - 2:07(7:28/mi) 143/145bpm [1068b/mi] 30cal 5) 0.04mi - 15(6:07/mi) 145/148bpm [887b/mi] 4cal 6) 0.4mi - 3:00(7:32/mi) 145/152bpm [1091b/mi] 45cal 7) 0.03mi - 15(7:24/mi) 141/143bpm [1043b/mi] 4cal 8) 0.68mi - 5:00(7:21/mi) 141/148bpm [1036b/mi] 72cal 9) 0.05mi - 15(5:27/mi) 142/145bpm [773b/mi] 4cal 10) 0.24mi - 1:51(7:37/mi) 144/148bpm [1097b/mi] 26cal 11) 0.04mi - 15(6:02/mi) 141/142bpm [850b/mi] 4cal 12) 0.26mi - 1:49(7:06/mi) 147/152bpm [1045b/mi] 29cal 13) 0.04mi - 15(6:20/mi) 149/150bpm [945b/mi] 4cal 14) 0.76mi - 5:24(7:08/mi) 143/153bpm [1020b/mi] 83cal Add a comment	2.3mi, 2:00:21 Cross - Golf 1) 0.62mi - 35:45(57:32/mi) 42cal 2) 0.62mi - 38:33(1:02:02/mi) 37cal 3) 0.62mi - 27:04(43:33/mi) 39cal 4) 0.41mi - 19:00(45:52/mi) 28cal Add a comment 0mi, 50:55 Cross - Strength 1) 0mi - 50:55(0/mi) 86/116bpm [INFb/mi] 196cal Add a comment
Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	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
4.9mi, 35:30 Run - General 1) 1mi - 7:34(7:34/mi) 144/163bpm [1089b/mi] 109cal 2) 1mi - 7:29(7:29/mi) 159/176bpm [1191b/mi] 118cal 3) 1mi - 7:16(7:16/mi) 169/175bpm [1228b/mi] 113cal 4) 1mi - 6:58(6:58/mi) 166/175bpm [1156b/mi] 104cal 5) 0.85mi - 6:13(7:18/mi) 171/179bpm [1248b/mi] 102cal Add a comment 0mi, 39:35 Cross - Strength 1) 0mi - 39:35(0/mi) 64/85bpm [INFb/mi] 76cal Add a comment	4.3mi, 30:06 Run - Treadmill 1) 0.66mi - 5:07(7:47/mi) 124/133bpm [965b/mi] 58cal 2) 0.58mi - 3:43(6:28/mi) 145/151bpm [938b/mi] 54cal 3) 0.17mi - 1:14(7:12/mi) 149/151bpm [1072b/mi] 18cal 4) 0.23mi - 1:30(6:29/mi) 148/151bpm [958b/mi] 22cal 5) 0.14mi - 1:00(7:09/mi) 149/151bpm [1066b/mi] 15cal 6) 0.23mi - 1:30(6:22/mi) 150/152bpm [955b/mi] 23cal 7) 0.14mi - 1:00(7:03/mi) 151/152bpm [1065b/mi] 15cal 8) 0.23mi - 1:30(6:23/mi) 151/153bpm [965b/mi] 23cal 9) 0.14mi - 1:00(7:15/mi) 152/154bpm [1101b/mi] 15cal 10) 0.17mi - 1:00(6:00/mi) 151/155bpm [906b/mi] 15cal 11) 0.14mi - 1:00(7:07/mi) 153/157bpm [1089b/mi] 15cal 12) 0.17mi - 1:00(6:01/mi) 153/156bpm [920b/mi] 15cal 13) 1mi - 7:17(7:17/mi) 148/156bpm [1078b/mi] 104cal 14) 0.3mi - 2:14(7:22/mi) 150/151bpm [1104b/mi] 33cal Add a comment	0mi, 45:28 Cross - Strength Add a comment	3.1mi, 20:39 Run - General 1) 1mi - 6:58(6:58/mi) 133/148bpm [927b/mi] 94cal 2) 1mi - 6:35(6:35/mi) 149/154bpm [980b/mi] 99cal 3) 1mi - 6:25(6:25/mi) 155/161bpm [994b/mi] 104cal 4) 0.12mi - 41(5:58/mi) 148/153bpm [882b/mi] 12cal Add a comment	0mi, 52:00 Cross - Strength 1) 0mi - 52:00(0/mi) 90/118bpm [INFb/mi] 228cal Add a comment	0mi, 22:32 Cross - Strength 1) 0mi - 22:32(0/mi) 85/114bpm [INFb/mi] 97cal Add a comment 5mi, 36:14 Run - General 1) 1mi - 7:24(7:24/mi) 137/146bpm [1013b/mi] 102cal 2) 1mi - 7:12(7:12/mi) 143/150bpm [1028b/mi] 103cal 3) 1mi - 7:13(7:13/mi) 147/157bpm [1062b/mi] 105cal 4) 1mi - 7:10(7:10/mi) 149/155bpm [1067b/mi] 101cal 5) 1mi - 7:14(7:14/mi) 151/160bpm [1091b/mi] 103cal 6) 0.01mi - 2(3:04/mi) 158/159bpm [485b/mi] 1cal Add a comment	0mi, 48:44 Cross - Strength Add a comment
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
-	0mi, 44:03 Cross - Strength 1) 0mi - 44:03(0/mi) 76/114bpm [INFb/mi] 140cal Add a comment	4.3mi, 30:05 Run - General 1) 1mi - 7:09(7:09/mi) 132/146bpm [945b/mi] 96cal 2) 1mi - 7:05(7:05/mi) 144/154bpm [1019b/mi] 105cal 3) 1mi - 6:58(6:58/mi) 147/156bpm [1024b/mi] 104cal 4) 1mi - 6:55(6:55/mi) 151/154bpm [1043b/mi] 107cal 5) 0.28mi - 1:59(7:02/mi) 155/159bpm [1091b/mi] 31cal Add a comment	0mi, 44:23 Cross - Strength 1) 0mi - 44:23(0/mi) 79/112bpm [INFb/mi] 155cal Add a comment	5mi, 35:00 Run - General 1) 1mi - 7:21(7:21/mi) 131/142bpm [964b/mi] 99cal 2) 1mi - 6:55(6:55/mi) 144/153bpm [995b/mi] 107cal 3) 1mi - 7:05(7:05/mi) 148/157bpm [1049b/mi] 107cal 4) 1mi - 6:52(6:52/mi) 146/157bpm [1002b/mi] 103cal 5) 1mi - 6:45(6:45/mi) 149/157bpm [1007b/mi] 107cal 6) 0mi - 1(4:49/mi) 152/152bpm [732b/mi] Add a comment	0mi, 34:03 Cross - Strength 1) 0mi - 34:03(0/mi) 98/124bpm [INFb/mi] 189cal Add a comment	-

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