Supahoop

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Recent Training
2nd Jan	Strength	0mi	39:04
2nd Jan	Golf	2.9mi	2:16:06
2nd Jan	Strength	0mi	26:54
1st Jan	General	4mi	30:18
31st Dec	Golf	7.6mi	4:15:19

12 Month Benchmarks	Run	Bike
Mile	4:18	2:07
5k	21:01	11:53
5mi	36:18	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
2025	4	0	0	0	0	0	0	0	0	0	0	0	4
2024	0	0	3	0	4	0	2	7	0	0	7	11	35
2024	0	0	0	0	0	0.1	0	0.1	0	0	0	0.1	0.3
2024	47	39	49	51	63	58	50	77	59	36	60	51	639
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

Sat 7th Dec Dec 7	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
0mi, 32:36 Cross - Strength 1) 0mi - 32:36(0/mi) 86/105bpm [INFb/mi] 121cal Add a comment	0mi, 47:38 Cross - Strength Add a comment	3.1mi, 23:04 Run - General 1) 1mi - 7:27(7:27/mi) 126/137bpm [938b/mi] 96cal 2) 1mi - 7:24(7:24/mi) 138/149bpm [1022b/mi] 101cal 3) 1mi - 7:26(7:26/mi) 142/154bpm [1055b/mi] 102cal 4) 0.11mi - 47(6:53/mi) 154/156bpm [1061b/mi] 11cal Add a comment	0mi, 1:00:01 Cross - Strength 1) 0mi - 1:00:01(0/mi) 76/113bpm [INFb/mi] 178cal Add a comment	4.4mi, 30:05 Run - General 1) 1mi - 7:05(7:05/mi) 131/145bpm [928b/mi] 95cal 2) 1mi - 6:44(6:44/mi) 146/150bpm [983b/mi] 101cal 3) 1mi - 7:03(7:03/mi) 149/152bpm [1050b/mi] 105cal 4) 1mi - 6:42(6:42/mi) 149/154bpm [999b/mi] 100cal 5) 0.39mi - 2:31(6:32/mi) 148/155bpm [967b/mi] 36cal Add a comment	0mi, 47:12 Cross - Strength 1) 0mi - 47:12(0/mi) 77/111bpm [INFb/mi] 152cal Add a comment	3.2mi, 23:40 Run - General 1) 1mi - 7:28(7:28/mi) 83/98bpm [619b/mi] 120cal 2) 1mi - 7:19(7:19/mi) 152/169bpm [1112b/mi] 104cal 3) 1mi - 7:34(7:34/mi) 155/169bpm [1173b/mi] 116cal 4) 0.18mi - 1:20(7:21/mi) 167/170bpm [1228b/mi] 21cal Add a comment
Sat 14th Dec Dec 14	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
0mi, 38:45 Cross - Strength Add a comment 2.3mi, 1:43:45 Cross - Golf 1) 0.62mi - 27:59(45:01/mi) 64/80bpm [2882b/mi] 52cal 2) 0.62mi - 29:34(47:34/mi) 69/92bpm [3283b/mi] 64cal 3) 0.62mi - 27:48(44:45/mi) 78/109bpm [3490b/mi] 89cal 4) 0.44mi - 18:25(41:59/mi) 79/105bpm [3316b/mi] 58cal Add a comment	3.2mi, 24:05 Run - General 1) 1mi - 7:35(7:35/mi) 135/149bpm [1023b/mi] 102cal 2) 1mi - 7:33(7:33/mi) 139/153bpm [1049b/mi] 106cal 3) 1mi - 7:24(7:24/mi) 142/152bpm [1052b/mi] 106cal 4) 0.24mi - 1:33(6:29/mi) 142/152bpm [920b/mi] 21cal Add a comment	0mi, 43:31 Cross - Strength Add a comment	5.5mi, 39:59 Run - General 1) 1mi - 7:37(7:37/mi) 123/141bpm [937b/mi] 95cal 2) 1mi - 7:19(7:19/mi) 136/143bpm [995b/mi] 107cal 3) 1mi - 7:19(7:19/mi) 139/145bpm [1017b/mi] 110cal 4) 1mi - 7:15(7:15/mi) 135/149bpm [979b/mi] 105cal 5) 1mi - 7:08(7:08/mi) 142/151bpm [1012b/mi] 109cal 6) 0.46mi - 3:21(7:16/mi) 143/150bpm [1040b/mi] 49cal Add a comment	-	4.5mi, 30:01 Run - General 1) 1mi - 6:52(6:52/mi) 136/149bpm [935b/mi] 97cal 2) 1mi - 6:35(6:35/mi) 153/157bpm [1008b/mi] 103cal 3) 1mi - 6:37(6:37/mi) 152/159bpm [1005b/mi] 104cal 4) 1mi - 6:30(6:30/mi) 147/157bpm [955b/mi] 97cal 5) 0.53mi - 3:27(6:27/mi) 153/157bpm [987b/mi] 56cal Add a comment	0mi, 54:15 Cross - Strength 1) 0mi - 54:15(0/mi) 84/120bpm [INFb/mi] 206cal Add a comment
Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27
-	2.2mi, 1:30:51 Cross - Golf 1) 0.62mi - 22:55(36:53/mi) 92/120bpm [3393b/mi] 119cal 2) 0.62mi - 28:29(45:51/mi) 87/110bpm [3989b/mi] 117cal 3) 0.62mi - 24:16(39:03/mi) 92/114bpm [3592b/mi] 112cal 4) 0.36mi - 15:11(42:19/mi) 85/106bpm [3597b/mi] 57cal Add a comment 4.2mi, 30:52 Run - General 1) 1mi - 7:26(7:26/mi) 134/160bpm [997b/mi] 101cal 2) 1mi - 7:34(7:34/mi) 152/170bpm [1150b/mi] 114cal 3) 1mi - 7:19(7:19/mi) 152/171bpm [1113b/mi] 108cal 4) 1mi - 7:08(7:08/mi) 143/170bpm [1020b/mi] 92cal 5) 0.2mi - 1:24(6:59/mi) 150/152bpm [1047b/mi] 21cal Add a comment 0mi, 37:44 Cross - Strength Add a comment	0mi, 37:27 Cross - Strength 1) 0mi - 37:27(0/mi) 79/120bpm [INFb/mi] 133cal Add a comment	0mi, 46:59 Cross - Strength 1) 0mi - 46:59(0/mi) 74/109bpm [INFb/mi] 118cal Add a comment	1.9mi, 40:11 Walk - General 1) 0.62mi - 13:19(21:26/mi) 75/90bpm [1607b/mi] 56cal 51/78rpm 2) 0.62mi - 12:24(19:58/mi) 76/91bpm [1517b/mi] 63cal 52/59rpm 3) 0.62mi - 14:28(23:20/mi) 74/95bpm [1726b/mi] 66cal 44/62rpm Add a comment 4.6mi, 33:36 Run - General 1) 1mi - 7:33(7:33/mi) 125/143bpm [943b/mi] 96cal 2) 1mi - 7:18(7:18/mi) 141/154bpm [1029b/mi] 112cal 3) 1mi - 7:09(7:09/mi) 139/150bpm [993b/mi] 101cal 4) 1mi - 7:02(7:02/mi) 141/151bpm [993b/mi] 96cal 5) 0.64mi - 4:34(7:08/mi) 147/157bpm [1049b/mi] 72cal Add a comment	-	0.1mi, 6:18 Swim - General 1) 0.07mi - 6:18(1:26:13/mi) 103/116bpm [8880b/mi] 20cal 27/34rpm Add a comment 0mi, 41:59 Cross - Strength Add a comment
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	Fri 3rd Jan Jan 3
3.1mi, 21:46 Run - General 1) 1mi - 7:09(7:09/mi) 130/146bpm [928b/mi] 98cal 2) 1mi - 6:52(6:52/mi) 144/150bpm [990b/mi] 100cal 3) 1mi - 7:01(7:01/mi) 145/155bpm [1017b/mi] 101cal 4) 0.11mi - 43(6:34/mi) 155/156bpm [1017b/mi] 11cal 5) 0.01mi - 1(3:54/mi) 157/157bpm [613b/mi] 1cal Add a comment 2.7mi, 1:06:23 Walk - General 1) 0.62mi - 13:16(21:21/mi) 64/73bpm [1367b/mi] 55cal 52/61rpm 2) 0.62mi - 16:15(26:08/mi) 62/74bpm [1621b/mi] 41cal 41/62rpm 3) 0.62mi - 18:02(29:01/mi) 69/78bpm [2002b/mi] 37cal 37/65rpm 4) 0.62mi - 13:18(21:25/mi) 76/95bpm [1627b/mi] 38cal 50/57rpm 5) 0.23mi - 5:32(23:53/mi) 77/87bpm [1839b/mi] 16cal 47/57rpm Add a comment	1.2mi, 25:56 Walk - General 1) 0.62mi - 12:12(19:38/mi) 62/82bpm [1217b/mi] 53cal 55/97rpm 2) 0.62mi - 13:43(22:04/mi) 57/64bpm [1258b/mi] 35cal 51/60rpm 3) 0mi - 1(24:32/mi) 61/61bpm [1496b/mi] 21/43rpm Add a comment 0mi, 32:30 Cross - Strength Add a comment	1.2mi, 36:17 Walk - General 1) 0.62mi - 15:50(25:29/mi) 68/85bpm [1732b/mi] 57cal 42/57rpm 2) 0.6mi - 20:27(34:22/mi) 71/86bpm [2441b/mi] 68cal 32/78rpm Add a comment 4.3mi, 30:25 Run - General 1) 1mi - 7:08(7:08/mi) 132/150bpm [941b/mi] 99cal 2) 1mi - 7:06(7:06/mi) 146/152bpm [1037b/mi] 105cal 3) 1mi - 7:24(7:24/mi) 142/154bpm [1050b/mi] 101cal 4) 1mi - 7:03(7:03/mi) 144/158bpm [1016b/mi] 99cal 5) 0.25mi - 1:44(6:57/mi) 149/157bpm [1037b/mi] 25cal Add a comment 2.2mi, 45:55 Walk - General 1) 0.62mi - 12:49(20:38/mi) 75/90bpm [1548b/mi] 60cal 52/58rpm 2) 0.62mi - 13:47(22:10/mi) 77/111bpm [1707b/mi] 71cal 49/58rpm 3) 0.62mi - 12:53(20:44/mi) 68/80bpm [1410b/mi] 53cal 53/63rpm 4) 0.29mi - 6:26(22:30/mi) 70/85bpm [1575b/mi] 27cal 50/57rpm Add a comment	7.6mi, 4:15:19 Cross - Golf 1) 0.62mi - 22:52(36:48/mi) 72/93bpm [2649b/mi] 61cal 2) 0.62mi - 26:22(42:25/mi) 67/90bpm [2842b/mi] 50cal 3) 0.62mi - 21:59(35:23/mi) 68/92bpm [2406b/mi] 45cal 4) 0.62mi - 17:24(28:00/mi) 71/97bpm [1988b/mi] 42cal 5) 0.62mi - 22:13(35:46/mi) 65/94bpm [2325b/mi] 40cal 6) 0.62mi - 16:09(26:00/mi) 66/93bpm [1716b/mi] 31cal 7) 0.62mi - 18:26(29:39/mi) 68/108bpm [2016b/mi] 40cal 8) 0.62mi - 18:14(29:20/mi) 67/94bpm [1965b/mi] 38cal 9) 0.62mi - 21:59(35:22/mi) 65/99bpm [2299b/mi] 43cal 10) 0.62mi - 24:13(38:59/mi) 63/91bpm [2456b/mi] 40cal 11) 0.62mi - 18:57(30:30/mi) 70/102bpm [2135b/mi] 45cal 12) 0.62mi - 22:07(35:35/mi) 65/91bpm [2313b/mi] 38cal 13) 0.13mi - 4:25(34:49/mi) 64/77bpm [2228b/mi] 7cal Add a comment 2.2mi, 37:40 Walk - General 1) 0.62mi - 10:50(17:26/mi) 68/77bpm [1186b/mi] 55cal 56/117rpm 2) 0.62mi - 10:41(17:11/mi) 71/80bpm [1220b/mi] 58cal 57/60rpm 3) 0.62mi - 10:23(16:43/mi) 67/74bpm [1120b/mi] 47cal 58/62rpm 4) 0.3mi - 5:46(19:20/mi) 64/77bpm [1237b/mi] 9cal 52/59rpm Add a comment	4mi, 30:18 Run - General 1) 1mi - 7:39(7:39/mi) 127/142bpm [973b/mi] 106cal 2) 1mi - 7:34(7:34/mi) 138/147bpm [1045b/mi] 104cal 3) 1mi - 7:24(7:24/mi) 141/150bpm [1045b/mi] 103cal 4) 1mi - 7:26(7:26/mi) 143/152bpm [1063b/mi] 104cal 5) 0.03mi - 14(7:00/mi) 137/139bpm [959b/mi] 3cal Add a comment	0mi, 39:04 Cross - Strength Add a comment 2.9mi, 2:16:06 Cross - Golf 1) 0.62mi - 34:05(54:52/mi) 78/98bpm [4279b/mi] 113cal 2) 0.62mi - 27:02(43:31/mi) 76/113bpm [3307b/mi] 80cal 3) 0.62mi - 26:19(42:21/mi) 77/94bpm [3261b/mi] 80cal 4) 0.62mi - 29:34(47:35/mi) 71/88bpm [3378b/mi] 68cal 5) 0.38mi - 19:06(50:52/mi) 71/87bpm [3612b/mi] 43cal Add a comment 0mi, 26:54 Cross - Strength Add a comment	-

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