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Samarkand

Last on at 12pm, 30th Jan 2025

M50

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Recent Training
1st Feb	General	3.1mi	22:08
30th Jan	Treadmill	3.4mi	30:07
27th Jan	Rowing - Indoor	1.2mi	7:20
26th Jan	Treadmill	3.1mi	23:29
24th Jan	Rowing - Indoor	3.1mi	19:15

12 Month Benchmarks	Run	Bike
Mile	6:34	1:37
5k	21:17	7:46
5mi	38:13	12:30
10k	52:23	15:46

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2016	2017	2018	2019	PB	WB
5km	19		19:32 68.27	18:25 72.94	18:33 72.95	19:32 69.79	19:59 68.73	20:16 68.80	26:42 52.62	19:55 71.09	20:24 69.94	18:25 5:56/mi	72.95
5mi	1		33:44 64.16									33:44 6:45/mi	64.16
10km	25	42:22 63.44	41:47 64.69	38:10 71.27	39:02 70.19	39:28 69.96	40:43 68.35	41:42 67.81		42:00 68.43	41:26 69.93	38:10 6:09/mi	71.27
7mi	1					51:52 60.39						51:52 7:25/mi	60.39
12km	2			54:10 60.88		52:55 63.25						52:55 7:06/mi	63.25
10mi	6	1:13:18 60.58	1:10:36 63.23	1:08:01 66.03	1:09:23 65.18	1:06:54 68.12						1:06:54 6:41/mi	68.12
13.1mi	3			1:28:55 66.79	1:29:33 66.77							1:28:55 6:47/mi	66.79
26.2mi	3		3:47:30 54.41		4:08:09 50.52					3:50:23 57.14		3:47:30 8:41/mi	57.14

2019		Result	WAVA	Distance
17 Aug	Gwr Towpath 5k SB	20:24	69.94	5km
5 May	Great Bristol 10k SB	41:26	69.93	10km
28 Apr	Tyntesfield 10	43:48	66.16	10km
13 Apr	Ashton Court parkrun	21:01	67.89	5km
2018		Result	WAVA	Distance
7 Oct	Bournemouth Marathon SB	3:50:23	57.14	26.2mi
15 Jun	GWR Towpath Series - Race 2 - 10km	42:21	67.86	10km
2 Jun	Salisbury parkrun SB	19:55	71.09	5km
28 May	Hogweed trot 10k SB	42:00	68.43	10km
13 May	blueseventy #51Fiver Cotswold Standard Tri	2:31:24		1500km/40km/10km
28 Jan	Tyntesfield Trust 10km	45:06	63.72	10km
2017		Result	WAVA	Distance
9 Sep	The Vitruvian Triathlon	5:26:20		1.9km/86km/21km
25 Feb	Back to Black 5K SB	26:42	52.62	5km
2016		Result	WAVA	Distance
5 Nov	Ashton Court parkrun SB	20:16	68.80	5km
5 Jun	Bristol Harbourside Triathlon - Olympic	2:32:00		1500m/40km/10km
15 May	Great Bristol 10k SB	41:42	67.81	10km
2015		Result	WAVA	Distance
5 Aug	Castle Combe Mega Manic Midweek Duathlon	52:05		0km/10mi/4mi
14 Jun	Bristol Harbourside Triathlon - Sprint	1:14:43		750m/20km/5km
2014		Result	WAVA	Distance
13 Sep	Ashton Court parkrun #170	21:58	62.52	5km
6 Aug	Bath Amphibians duathlon	52:19		0km/10mi/4mi
29 Jun	Bristol Harbourside Triathlon - Olympic	2:27:02		1500m/40km/10km
17 Jun	Sri Chiinmoyy SB	19:59	68.73	5km
13 Jun	GWR Towpath series 2/5 SB	40:43	68.35	10km
2013		Result	WAVA	Distance
3 Nov	Over the Hills PB	52:55	63.25	12km
29 Sep	Oldbury 10 PB	1:06:54	68.12	10mi
14 Sep	pru health world tri - open sprint	1:20:13		0.75km/22.5km/5km
8 Sep	Great Wishford 10k	42:00	65.74	10km
4 Sep	Castle Combe Mega Manic Midweek Duathlon	50:03		0km/10mi/4mi
7 Aug	Castle Combe Mega Manic Midweek Duathlon	49:54		0km/10mi/4mi
19 Jul	GWR Inter-club Mob Match	40:47	67.70	10km
5 Jul	GWR Towpath series 3/5 SB	39:28	69.96	10km
29 Jun	Ashton Court parkrun #110 SB	19:32	69.79	5km
23 Jun	Bristol Harbourside Triathlon - Sprint	1:17:14		750m/20km/5km
1 Jun	Ashton Court parkrun #106	19:36	69.55	5km
10 May	GWR Towpath series 1/5	39:58	69.09	10km
5 May	Bristol 10K	40:25	68.32	10km
3 Feb	Moorland Multi-Terrain			10km
13 Jan	Beat the Bore PB	51:52	60.39	7mi
2012		Result	WAVA	Distance
23 Sep	Bath Duathlon			0km/40km/10km
31 Aug	GWR Towpath Series 5/5 SB	18:33	72.95	5km
3 Aug	GWR Towpath Series 4/5 SB	39:02	70.19	10km
20 Jul	Towpatch 10K Mob Match	39:03	70.16	10km
15 Jul	Bristol Harbourside Triathlon - Sprint	1:18:09		750m/20km/5km
15 Jun	GWR Towpath Series 2/5	39:26	69.48	10km
9 Jun	South Downs Marathon SB	4:08:09	50.52	26.2mi
20 May	Bristol 10k	39:14	69.83	10km
4 May	GWR Towpath Series 1/5	39:26	69.48	10km
21 Apr	Ashton Court parkrun #51	19:45	68.52	5km
1 Apr	Forest of Dean Trails Half Marathon SB	1:29:33	66.77	13.1mi
19 Feb	Weston Tough Ten SB	1:09:23	65.18	10mi
22 Jan	Moorland Multi-Terrain	44:30	61.57	10km
2011		Result	WAVA	Distance
13 Nov	Over The Hills 12k SB	54:10	60.88	12km
11 Sep	Bristol Half Marathon	1:30:05	65.93	13.1mi
5 Aug	GWR Towpath Series 4/5 PB	38:10	71.27	10km
26 Jul	Bridge Inn 5k PB	18:25	72.94	5km
2 Jul	Ashton Court parkrun #10	18:57	70.89	5km
11 Jun	Ashton Court parkrun #7	18:57	70.89	5km
3 Jun	GWR Towpath Series 2/5	38:48	70.11	10km
28 May	Ashton Court parkrun #6	18:59	70.76	5km
15 May	Bristol 10k	39:00	69.75	10km
30 Apr	Ashton Court parkrun #2	19:13	69.90	5km
9 Apr	Ashton Court parkrun (Pilot #2)	19:18	69.60	5km
27 Mar	Forest of Dean Trails Half Marathon PB	1:28:55	66.79	13.1mi
13 Mar	Salisbury 10 SB	1:08:01	66.03	10mi
13 Feb	Weston Tough Ten	1:11:00	63.25	10mi
2010		Result	WAVA	Distance
7 Nov	Rutland Water Marathon PB	3:47:30	54.41	26.2mi
27 Aug	GWR Towpath Series 5/5 SB	19:32	68.27	5km
27 Jul	Bridge Inn 5k (Summer Series)	19:50	67.24	5km
9 Jul	GWR Towpath Series 3/5 SB	41:47	64.69	10km
20 May	Weston Prom Run 9/9 PB	33:44	64.16	5mi
7 Mar	Salisbury 10 SB	1:10:36	63.23	10mi
14 Feb	Weston Tough Ten	1:13:15	58.37	9.6mi
2009		Result	WAVA	Distance
4 Oct	Olbury Power Station 10 miles SB	1:13:18	60.58	10mi
7 Aug	GWR Towpath Series 4/5 SB	42:22	63.44	10km
5 Jun	GWR Towpath Series 2/5	43:05	62.39	10km
10 May	Bristol 10K	46:20	58.01	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
2025	19	3	0	0	0	0	0	0	0	0	0	0	23
2024	1.1	1.2	1.7	1.5	2.5	1.9	2.5	1.8	0.5	0.3	0	0	14.9
2024	22	33	21	29	29	36	27	34	22	15	14	1	283
2024	109	98	70	30	168	164	132	49	114	165	30	0	1128
2023	0.4	1	0.5	0.6	0	0.4	3.3	2.2	0.7	0.8	1.1	0.7	11.7
2023	24	26	13	13	22	15	37	33	13	26	20	29	270
2023	97	159	137	247	168	94	155	98	125	25	125	231	1661
2022	0.3	0.5	1.4	1.2	0.7	0.5	1.5	0.9	0.3	0.4	1	1.2	9.8
2022	33	33	18	11	26	26	33	14	0	16	18	29	256
2022	83	138	208	216	54	175	77	16	43	37	91	81	1219
2021	0	0	0	0	0.4	1.5	2.7	2.6	1.1	0.5	0.3	0.6	9.6
2021	42	31	58	61	28	17	27	51	12	13	13	20	375
2021	197	138	117	449	94	240	194	162	82	192	266	84	2216
2020	0.9	0.1	0	0	0	0	0.5	2	0.8	0	0	0	4.3
2020	6	10	21	42	23	39	11	57	4	0	51	79	343
2020	370	223	178	324	385	242	327	47	397	420	197	93	3203
2019	1.3	0.5	0.1	1.7	2	1.9	0.2	3.7	0.6	0.5	0.5	1.1	14
2019	37	25	13	45	17	7	41	65	82	58	18	38	446
2019	116	78	185	133	58	242	165	270	82	145	151	101	1726
2018	0.8	1.1	0.5	3.6	1.6	0	0.5	0.6	0.3	0.5	0	0.8	10.1
2018	36	36	26	21	33	33	36	64	42	52	25	21	426
2018	25	0	59	249	258	222	330	110	252	43	191	104	1842
2017	2	2	3	1.3	3	2	1.6	2.4	1.6	0.8	1.7	0.5	21.7
2017	6	31	29	32	41	34	44	47	28	22	23	15	351
2017	120	26	88	118	116	96	83	99	85	6	58	0	895
2016	1.7	1.9	0.8	1.8	2.1	2.2	1.1	5.3	1.5	1.3	1.2	2	22.7
2016	52	50	59	33	26	30	38	40	28	48	13	0	417
2016	98	32	7	91	149	25	76	25	49	35	25	34	647
2015	0	0	0.9	2.8	3	3	3.6	1.3	0.8	0	2.4	2.2	20
2015	0	18	5	25	17	3	14	4	20	33	32	33	203
2015	36	10	49	168	105	117	89	98	60	56	10	57	855
2014	0.5	1	1	2.4	1.9	2.2	0	0	0	0	0	0	9
2014	52	15	2	0	26	44	24	49	29	14	7	0	262
2014	42	41	61	66	177	74	54	120	58	38	59	27	818
2013	0	2.4	0	1	1.1	1.9	1.1	0	1.5	0	0.4	0	9.3
2013	27	9	15	9	33	31	48	45	38	26	40	63	383
2013	29	44	10	42	29	12	75	55	35	23	13	20	387
2012	0	0	0	0	0	1.4	1.5	0.7	0	0	0	0	3.6
2012	28	27	62	69	60	42	19	30	29	38	24	10	438
2012	46	22	37	18	34	10	82	15	21	5	0	39	328
2011	0	0	0	0	0	0.6	1.4	0	0	0	0	0	2
2011	40	50	45	61	53	61	54	28	44	39	25	34	534
2011	0	0	0	0	16	20	27	20	30	32	58	9	213
2010	0.4	0.3	0.8	0	0	0	0	0.7	0	0	0	0	2.1
2010	12	36	30	35	26	39	38	31	59	91	48	21	466
2010	44	5	10	11	7	0	0	28	0	13	0	0	117
2009	0	0	0	0	0	0	0.3	0.6	0	0	0	0	0.9
2009	0	0	0	37	14	46	25	45	43	43	24	21	298
2009	0	0	0	0	20	74	36	74	15	0	18	25	262

Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12
0mi, 1:00:00 Cross - Weights Add a comment	-	-	-	-	0mi, 40:00 Cross - Weights Add a comment	-
Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19
-	2.4mi, 22:53 Run - General 1) 1km - 5:55(5:55/km) 122/142bpm [722b/km] 52cal 10.14/14.58kmph 2) 1km - 5:13(5:13/km) 132/143bpm [689b/km] 51cal 11.49/12.39kmph 3) 1km - 5:21(5:21/km) 136/143bpm [728b/km] 53cal 11.21/16.33kmph 4) 0.84km - 6:23(7:36/km) 132/150bpm [1003b/km] 55cal 7.9/12.16kmph Add a comment	3.7mi, 34:52 Run - General 1) 1km - 7:12(7:12/km) 129/157bpm [930b/km] 69cal 8.33/19.45kmph 2) 1km - 6:37(6:37/km) 136/147bpm [900b/km] 66cal 9.06/23.51kmph 3) 1km - 6:03(6:03/km) 141/154bpm [853b/km] 64cal 9.91/12.53kmph 4) 1km - 5:42(5:42/km) 149/161bpm [849b/km] 68cal 10.54/11.52kmph 5) 1km - 4:21(4:21/km) 153/159bpm [666b/km] 54cal 13.78/11.49kmph 6) 0.94km - 4:56(5:17/km) 155/163bpm [818b/km] 62cal 11.37/35.51kmph Add a comment	-	4.8mi, 43:06 Run - General 1) 1km - 6:09(6:09/km) 129/140bpm [794b/km] 59cal 9.75/13.07kmph 2) 1km - 5:19(5:19/km) 133/142bpm [708b/km] 52cal 11.28/12.56kmph 3) 1km - 6:16(6:16/km) 134/160bpm [839b/km] 60cal 9.59/19.82kmph 4) 1km - 4:57(4:57/km) 140/149bpm [694b/km] 50cal 12.11/12.9kmph 5) 1km - 4:48(4:48/km) 144/150bpm [691b/km] 52cal 12.5/13kmph 6) 1km - 5:59(5:59/km) 140/167bpm [837b/km] 55cal 10.04/13.07kmph 7) 1km - 5:00(5:00/km) 141/152bpm [706b/km] 46cal 11.98/17.03kmph 8) 0.78km - 4:37(5:57/km) 136/147bpm [810b/km] 35cal 10.08/13.5kmph Add a comment	-	2mi, 16:41 Run - General 1) 1km - 5:25(5:25/km) 134/153bpm [726b/km] 58cal 11.07/12.43kmph 2) 1km - 5:10(5:10/km) 139/156bpm [718b/km] 55cal 11.62/12.16kmph 3) 1km - 5:19(5:19/km) 147/158bpm [781b/km] 65cal 11.29/12.12kmph 4) 0.17km - 47(4:28/km) 143/145bpm [638b/km] 8cal 13.45/11.72kmph Add a comment
Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26
-	0mi, 50:00 Cross - Weights Add a comment	-	-	3.1mi, 19:15 Cross - Rowing - Indoor Add a comment	-	3.1mi, 23:29 Run - Treadmill 1) 1km - 5:32(5:32/km) 133/144bpm [737b/km] 59cal 10.83/11.56kmph 2) 1km - 5:26(5:26/km) 146/151bpm [794b/km] 68cal 11.03/11.39kmph 3) 1km - 5:25(5:25/km) 151/156bpm [818b/km] 70cal 11.08/11.42kmph 4) 1km - 5:25(5:25/km) 154/156bpm [833b/km] 71cal 11.09/11.42kmph 5) 0.2km - 1:40(8:24/km) 152/156bpm [1278b/km] 21cal 7.14/11.56kmph Add a comment
Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2
1.2mi, 7:20 Cross - Rowing - Indoor Add a comment	-	-	3.4mi, 30:07 Run - Treadmill 1) 1km - 6:07(6:07/km) 108/128bpm [661b/km] 40cal 9.81/10.95kmph 2) 1km - 6:03(6:03/km) 139/146bpm [841b/km] 68cal 9.92/11.05kmph 3) 1km - 5:45(5:45/km) 138/149bpm [794b/km] 61cal 10.43/11.56kmph 4) 1km - 5:33(5:33/km) 155/161bpm [861b/km] 74cal 10.8/11.39kmph 5) 1km - 5:40(5:40/km) 152/157bpm [862b/km] 71cal 10.58/10.98kmph 6) 0.17km - 58(5:38/km) 155/161bpm [874b/km] 12cal 10.64/10.98kmph Add a comment	-	3.1mi, 22:08 Run - General 1) 1km - 4:39(4:39/km) 123/136bpm [572b/km] 42cal 12.91/14.18kmph 2) 1km - 4:23(4:23/km) 131/152bpm [573b/km] 44cal 13.71/14.64kmph 3) 1km - 4:21(4:21/km) 155/163bpm [673b/km] 60cal 13.81/15.35kmph 4) 1km - 4:23(4:23/km) 163/170bpm [715b/km] 64cal 13.69/14.85kmph 5) 1km - 4:15(4:15/km) 164/174bpm [697b/km] 62cal 14.12/14.54kmph 6) 0.04km - 8(3:40/km) 172/176bpm [631b/km] 2cal 16.37/14.64kmph Add a comment	-

Samarkand

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