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Zapo

Last on at 8am, 8th Jun 2023

M55

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About Me
Targets 1m 5:20 5k sub 18 5m sub 30 Done - Now sub 29:30 10k sub 37 HM sub 82 Done - Now sub 80 FM sub 2:55 Show More...

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Recent Training
21st Mar	Strength	0mi	40:43
19th Mar	Strength	0mi	1:01:19
18th Mar	General	2.7mi	1:03:37
17th Mar	Strength	0mi	46:03
16th Mar	General	1mi	17:27

12 Month Benchmarks	Run
Mile	7:33
5k	24:04
5mi	45:08
10k	59:41

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	PB	WB
5km	19	19:41 68.22	19:41 68.72	19:02 71.07	19:01 71.66	18:36 73.82	18:25 75.69	18:08 77.46	18:25 76.27	18:08 5:50/mi	77.46
4mi	2				24:58 71.09	24:40 72.51				24:40 6:10/mi	72.51
5mi	24	32:53 66.35	33:00 66.60	31:19 70.72	30:45 72.42	30:56 72.72	29:50 75.99	29:31 76.81	30:39 74.56	29:31 5:54/mi	76.81
5.5mi	1		47:42 50.77							47:42 8:40/mi	50.77
10km	26	40:58 66.40	39:17 69.74	39:02 70.74	38:07 72.44	39:06 71.74	38:57 72.02	37:56 74.82		37:56 6:06/mi	74.82
13.1mi	16		1:30:11 66.12	1:23:41 71.84	1:27:35 68.64	1:24:31 72.30	1:21:45 75.38	1:22:19 74.86	1:24:07 73.87	1:21:45 6:14/mi	75.38
20mi	2			3:24:00 45.24	3:15:14 47.66					3:15:14 9:46/mi	47.66
26.2mi	5		3:34:04 57.06	3:13:40 63.60	3:01:39 68.96		3:01:18 69.69	2:59:21 71.06		2:59:21 6:51/mi	71.06

2015		Result	WAVA	Distance
18 Oct	Abingdon Marathon			26.2mi
4 Oct	Burnham on Sea Half Marathon			13.1mi
13 Sep	Bristol Half Marathon			13.1mi
30 Aug	Battle of Sedgemoor 10K			10km
21 Jun	Chew Valley 10k			10km
9 Jun	Clevedon 10k			10km
21 May	Weston Prom Run 9/9			5mi
23 Apr	Weston Prom Run 8/9			5mi
22 Mar	Reading Half Marathon			13.1mi
5 Mar	Burnham 5K - March SB	18:25	76.27	5km
26 Feb	Weston Prom Run 6/9 SB	30:39	74.56	5mi
8 Feb	Wokingham Half Marathon SB	1:24:07	73.87	13.1mi
2014		Result	WAVA	Distance
18 Dec	Weston Prom Run 4/9			5mi
27 Nov	Weston Prom Run 3/9			5mi
30 Oct	Weston Prom Run 2/9			5mi
5 Oct	Burnham on Sea Half Marathon			13.1mi
21 Sep	Worcester City Run 10K	38:06	74.82	10km
18 Sep	Weston Prom Run 1/9			5mi
10 Sep	Summer 5k Series (Race 6 of 6) PB	18:08	77.46	5km
24 Aug	Battle of Sedgemoor 10k			10km
9 Jul	Summer 5k Series (Race 4 of 6)	18:27	75.55	5km
22 Jun	Chew Valley 10k	39:49	71.02	10km
10 Jun	Clevedon 10K PB	37:56	74.55	10km
22 May	Weston Prom Run 9/9			5mi
11 May	Bristol 10K	38:42	73.07	10km
24 Apr	Weston Prom Run 8/9			5mi
13 Apr	London Marathon PB	2:59:21	71.06	26.2mi
3 Apr	Burnham Esplanade	18:14	76.45	5km
27 Mar	Weston Prom Run 7/9 PB	29:31	76.81	5mi
2 Mar	Bath Half SB	1:22:19	74.86	13.1mi
27 Feb	Weston Prom Run 6/9			5mi
9 Feb	Wokingham Half Marathon (CANCELLED)			13.1mi
23 Jan	Weston Prom Run 5/9	30:06	75.32	5mi
5 Jan	First Chance 10k			10km
2013		Result	WAVA	Distance
15 Dec	Weston Christmas Cracker			10km
12 Dec	Weston Prom Run 4/9	29:54	75.83	5mi
5 Dec	The Burnham Esplanade 5k SB	18:25	75.69	5km
28 Nov	Weston Prom Run 3/9 SB	29:50	75.99	5mi
17 Nov	Gosport Half Marathon PB	1:21:45	75.38	13.1mi
24 Oct	Weston Prom Run 2/9	30:27	74.46	5mi
26 Sep	Weston Prom Run 1/9	30:55	73.33	5mi
15 Sep	Bristol Half Marathon	1:24:22	73.04	13.1mi
14 Aug	Summer 5k Series (Race 5 of 6)	18:32	74.64	5km
2 Aug	GWR Towpath series 4/5			10km
21 Jul	Frome Half Marathon			13.1mi
10 Jul	Yeovil 5K summer series race 4	19:13	71.99	5km
5 Jul	GWR Towpath series 3/5	39:50	70.42	10km
29 Jun	Ashton Court parkrun #110	19:37	70.52	5km
16 Jun	Chew Valley 10k	39:13	71.53	10km
11 Jun	Clevedon 10k SB	38:57	72.02	10km
16 May	Weston Prom Run 9/9			5mi
21 Apr	London Marathon SB	3:01:18	69.69	26.2mi
18 Apr	Weston Prom Run 8/9			5mi
21 Mar	Weston Prom Run 7/9			5mi
3 Mar	Bath Half			13.1mi
24 Feb	Weston Tough Ten			10mi
20 Jan	First Chance 10k	39:00	71.93	10km
9 Jan	Street 5k series (Race 4)	19:04	72.55	5km
2012		Result	WAVA	Distance
26 Dec	Clevedon Boxing Day Race PB	24:40	72.51	4mi
20 Dec	Weston Prom Run 4/9 SB	30:56	72.72	5mi
12 Dec	Street 5k series (Race 3)	18:57	73.00	5km
9 Dec	Weston Christmas Cracker SB	39:06	71.74	10km
18 Nov	Gosport Half Marathon SB	1:24:31	72.30	13.1mi
15 Nov	Weston Prom Run 3/9			5mi
1 Nov	The Burnham Esplanade 5k			5km
18 Oct	Weston Prom Run 2/9			5mi
7 Oct	Burnham on Sea Half Marathon	1:26:41	70.50	13.1mi
20 Sep	Weston Prom Run 1/9	31:56	70.44	5mi
9 Sep	Cardiff 10k	40:00	70.13	10km
17 May	Weston Prom run 9/9			5mi
22 Apr	London Marathon			26.2mi
19 Apr	Weston Prom run 8/9			5mi
5 Apr	The Burnham Esplanade 5k SB	18:36	73.82	5km
15 Mar	Weston prom run 7/9			5mi
11 Mar	Bath Half	1:29:00	68.10	13.1mi
1 Mar	The Burnham Esplanade 5k			5km
16 Feb	Weston Prom Run 6/9			5mi
2 Feb	The Burnham Esplanade 5k	18:51	72.84	5km
19 Jan	Weston Prom run 5/9			5mi
2011		Result	WAVA	Distance
26 Dec	Clevedon Boxing Day Race SB	24:58	71.09	4mi
15 Dec	Weston Prom run 4/9	30:54	72.23	5mi
11 Dec	Weston Christmas Cracker	39:18	70.82	10km
1 Dec	The Burnham Esplanade 5k			5km
17 Nov	Weston prom run 3/9	31:04	71.84	5mi
3 Nov	The Burnham Esplanade 5k			5km
20 Oct	Weston prom run 2/9			5mi
16 Oct	Abingdon Marathon SB	3:01:39	68.96	26.2mi
6 Oct	The Burnham Esplanade 5k			5km
15 Sep	Weston prom run 1/9	30:49	72.42	5mi
12 Jun	Cheddar Lions Rugged Challenge	43:55	62.87	10km
9 Jun	Dundry Thunder Run	46:37	59.23	10km
29 May	Wells Fun Run	39:01	70.77	10km
22 May	Keynsham 10km	40:30	68.18	10km
19 May	Weston Prom Run 9/9 SB	30:45	72.02	5mi
15 May	Bristol 10k SB	38:07	72.44	10km
5 May	Wrington Woodland Run	42:38	64.77	10km
23 Apr	Ashton Court parkrun #1	20:01	68.08	5km
21 Apr	Weston Prom Run 8/9	31:24	70.53	5mi
7 Apr	The Burnham Esplanade 5k SB	19:01	71.66	5km
17 Mar	Weston Prom Run 7/9	32:07	68.96	5mi
13 Mar	The Grizzly PB	3:15:14	47.66	20mi
17 Feb	Weston Prom Run 6/9	31:14	70.91	5mi
13 Feb	Wokingham Half Marathon SB	1:27:35	68.64	13.1mi
20 Jan	Weston Prom Run 5/9	31:14	70.91	5mi
2 Jan	First Chance 10k	38:51	71.07	10km
2010		Result	WAVA	Distance
16 Dec	Weston Prom Run 4/9			5mi
5 Dec	Wyvern Christmas Cracker 10k SB	39:02	70.74	10km
21 Nov	Gosport Half Marathon SB	1:23:41	71.84	13.1mi
18 Nov	Weston Prom Run 3/9 SB	31:19	70.72	5mi
4 Nov	The Burnham Esplanade 5k			5km
21 Oct	Weston Prom Run 2/9	31:55	69.39	5mi
3 Oct	Burnham on Sea Half Marathon			13.1mi
16 Sep	Weston prom run 1/9	32:24	68.36	5mi
5 Sep	Bristol Half Marathon	1:26:56	69.15	13.1mi
5 Aug	Bung Inn Corker	39:55	61.70	9km
8 Jul	Burrington Blaster	41:28	66.07	10km
22 Jun	Beacon Batch	42:09	52.14	5mi
10 Jun	Dundry Thunder Run	49:19	55.55	10km
3 Jun	Burnham Esplanade Summer 5K Road Run Series	19:31	69.31	5km
30 May	Wells Fun Run (10k)	41:14	66.44	10km
16 May	Keynsham 10K Road Race	40:40	67.37	10km
6 May	Wrington Woodland Run	42:58	63.76	10km
25 Apr	London Marathon SB	3:13:40	63.60	26.2mi
1 Apr	BOS 5K SB	19:02	71.07	5km
18 Mar	Weston Prom Run 7/9	32:07	68.43	5mi
7 Mar	The Grizzly SB	3:24:00	45.24	20mi
21 Feb	Wokingham Half Marathon	1:25:29	69.76	13.1mi
4 Feb	BOS 5K	19:07	70.76	5km
2009		Result	WAVA	Distance
13 Dec	Wyvern Christmas Cracker 10k SB	39:17	69.74	10km
3 Dec	Winter 5k Series SB	19:41	68.72	5km
29 Nov	Brent Knoll Race PB	47:42	50.77	5.5mi
15 Nov	Gosport Half Marathon SB	1:30:11	66.12	13.1mi
15 Oct	Weston Prom Run 2/9 SB	33:00	66.60	5mi
4 Oct	Burnham on Sea Half Marathon	1:33:26	63.82	13.1mi
13 Sep	Chippenham Half Marathon	1:33:15	63.95	13.1mi
6 Sep	Bristol Half Marathon	1:32:39	64.36	13.1mi
26 Apr	London Marathon SB	3:34:04	57.06	26.2mi
15 Mar	Bath Half	1:33:58	62.96	13.1mi
2008		Result	WAVA	Distance
18 Dec	Weston Prom Run 4/9 SB	32:53	66.35	5mi
14 Dec	Wyvern Christmas Cracker 10k SB	40:58	66.40	10km
2 Oct	Burnham on Sea 5km SB	19:41	68.22	5km

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	35	0	7	0	0	0	0	0	0	0	0	0	42
2024	35	3	5	4	20	24	16	30	12	32	62	67	310
2024	0	0	0	0	0	2	2	4	7	0	0	0	15
2023	4	0	0	0	0	0	9	11	12	4	4	20	64
2022	37	8	0	0	0	0	6	0	2	0	11	7	71
2021	4	0	0	0	0	9	35	0	0	0	0	0	48
2021	25	50	45	34	15	17	10	10	9	12	12	27	264
2020	0	0	0	0	0	0	0	0	0	0	0	4	4
2020	69	45	41	58	66	54	52	42	30	22	21	47	547
2020	0	0	0	0	4	0	0	0	0	0	0	0	4
2019	0	0	0	0	0	0	0	0	0	0	0	4	4
2019	37	52	50	2	33	71	0	21	4	0	0	16	285
2019	0	0	0	4	2	1	0	0	0	0	0	0	7
2018	30	4	2	9	29	52	0	1	30	7	2	6	171
2017	34	9	19	12	3	17	44	0	7	5	2	0	151
2016	231	139	71	9	25	47	36	39	44	42	35	21	739
2015	270	196	190	194	218	238	248	186	166	93	137	162	2299
2015	0	0	0	0	0	0	0	0	0	3	0	0	3
2014	237	203	220	124	185	184	198	160	184	205	184	188	2272
2013	245	171	208	130	187	192	179	205	184	200	212	196	2309
2013	0	0	0	1	0	0	0	0	0	0	0	0	1
2012	290	253	257	129	117	161	203	202	201	201	190	230	2435
2011	4	0	0	0	0	0	0	0	0	0	0	0	4
2011	228	150	207	205	144	166	202	255	255	154	168	233	2369
2010	0	0	0	7	0	0	0	0	0	0	0	0	7
2010	195	163	203	142	137	135	175	162	171	209	170	139	2002
2009	146	168	110	149	107	115	102	109	110	148	123	158	1545

Sun 23rd Feb Feb 23	Mon 24th Feb Feb 24	Tue 25th Feb Feb 25	Wed 26th Feb Feb 26	Thu 27th Feb Feb 27	Fri 28th Feb Feb 28	Sat 1st Mar Mar 1
0mi, 34:01 Cross - Other	0mi, 2:30:17 Cross - Strength	0mi, 33:36 Cross - Strength	-	0mi, 36:29 Cross - Strength	-	-
Sun 2nd Mar Mar 2	Mon 3rd Mar Mar 3	Tue 4th Mar Mar 4	Wed 5th Mar Mar 5	Thu 6th Mar Mar 6	Fri 7th Mar Mar 7	Sat 8th Mar Mar 8
1.1mi, 19:33 Run - General	-	0mi, 30:37 Cross - Strength	0mi, 39:09 Cross - Strength	0mi, 17:20 Cross - Other	0mi, 25:15 Cross - Strength	0mi, 42:35 Cross - Strength
Sun 9th Mar Mar 9	Mon 10th Mar Mar 10	Tue 11th Mar Mar 11	Wed 12th Mar Mar 12	Thu 13th Mar Mar 13	Fri 14th Mar Mar 14	Sat 15th Mar Mar 15
0mi, 50:34 Cross - Strength	0mi, 24:22 Cross - Strength	-	1.1mi, 19:45 Run - General	-	0mi, 26:28 Cross - Other	0mi, 54:06 Cross - Strength
Sun 16th Mar Mar 16	Mon 17th Mar Mar 17	Tue 18th Mar Mar 18	Wed 19th Mar Mar 19	Thu 20th Mar Mar 20	Fri 21st Mar Mar 21	Sat 22nd Mar Mar 22
1mi, 17:27 Run - General 1.1mi, 14:48 Run - General	0mi, 46:03 Cross - Strength	2.7mi, 1:03:37 Run - General	0mi, 1:01:19 Cross - Strength	-	0mi, 40:43 Cross - Strength	-

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