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speedynot1

Last on at 11am, 29th Dec 2021

M60

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Recent Training
29th Jan	General	5.7mi	48:04
27th Jan	General	5.8mi	48:09
26th Jan	General	5.9mi	47:17
25th Jan	General	5.1mi	42:21
22nd Jan	General	5.7mi	47:29

12 Month Benchmarks	Run	Bike
Mile	6:13	3:16
5k	20:26	11:25
5mi	38:38	20:04
10k	55:40	25:06

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2013	2015	PB	WB
3mi	1		17:33 77.78				17:33 5:51/mi	77.78
5km	7	18:12 77.20	17:42 79.99	17:59 79.34			17:42 5:42/mi	79.99
5.9km	1		21:51 76.18				21:51 6:01/mi	76.18
4mi	5	26:11 69.51	24:22 75.28	23:56 77.25	26:16 71.52		23:56 5:59/mi	77.25
5mi	3		29:28 78.14	29:56 77.54	35:55 65.69		29:28 5:54/mi	78.14
6mi	1			35:05 79.71			35:05 5:51/mi	79.71
10km	13	36:48 77.46	37:10 77.33	37:27 77.37		39:35 75.69	36:48 5:55/mi	77.46
9mi	1		56:34 75.12				56:34 6:17/mi	75.12
13.1mi	6	1:20:59 76.89	1:21:06 77.42	1:20:49 78.35			1:20:49 6:10/mi	78.35
26.2mi	1			3:53:40 56.82			3:53:40 8:55/mi	56.82

2015		Result	WAVA	Distance
30 Aug	Ellesmere 10k SB	39:35	75.69	10km
2013		Result	WAVA	Distance
3 Jul	Ironbridge 4M Sexarathon Series			4mi
5 Jun	The Shropshire 4M Sexarathon Series SB	26:16	71.52	4mi
17 Apr	Lilleshall Sexarathon 5 SB	35:55	65.69	5mi
2012		Result	WAVA	Distance
28 Jan	Midland XC Championships - Senior Men	46:48	75.71	12km
2011		Result	WAVA	Distance
3 Dec	Birmingham XC league 2 - Rugby & Northampton (mens)	39:41	73.62	10km
12 Nov	Birmingham XC League ALL DIVISIONS (Newbold Comyn, Leamington) - 1 of 4			10km
29 Oct	North Staffs XC 2 (Men)	41:29	72.08	10.3km
22 Oct	North Wales XC League - Llandudno PB	35:05	79.71	6mi
11 Sep	Lake Vyrnwy Half Marathon PB	1:20:49	78.35	13.1mi
7 Sep	Madeley Matchmaker 5km - Sexarathon Race 6 SB	17:59	79.34	5km
28 Aug	Ellesmere 10k SB	37:27	77.37	10km
20 Jul	Vic Musgrove Fast Five - Sexarathon Race 5	18:17	78.04	5km
29 Jun	Ironbridge 4m - Sexarathon Race 4	25:24	72.79	4mi
26 Jun	Stone St.Michael's 10k	39:39	73.08	10km
8 Jun	The Shropshire 4 - Sexarathon Race 3 PB	23:56	77.25	4mi
22 May	Edinburgh Marathon PB	3:53:40	56.82	26.2mi
6 Apr	Lilleshall 5 - Sexarathon Race 1 SB	29:56	77.54	5mi
27 Mar	Wilmslow Half Marathon	1:23:42	75.65	13.1mi
19 Mar	Midlands Men's 12-Stage Road Relays - Long Leg	32:29	77.03	5.38mi
13 Mar	Ironbridge Half Marathon	1:23:36	75.74	13.1mi
15 Jan	Birmingham XC League Division 1 (Coundon Park, Coventry) - 3 of 4	34:47	73.57	5.5mi
2010		Result	WAVA	Distance
11 Dec	North Staffs XC 4 [Mens race]- Westwood	37:01	78.28	10km
13 Nov	North Staffs XC 3 [Mens race]- Stafford Common	43:19	66.89	10km
6 Nov	North Staffs XC 2 [Mens race]-Park Hall	41:49	69.29	10km
9 Oct	North Wales Cross Country League Colwyn Bay	37:44	68.52	5.6mi
2 Oct	North Staffs xc 1 Mens race winsford	40:27	71.05	10km
25 Sep	Midlands Men's 6-Stage Road Relays PB	21:51	76.18	5.85km
12 Sep	Lake Vyrnwy Half Marathon SB	1:21:06	77.42	13.1mi
1 Sep	Madeley Matchmaker 5km - Sexarathon (6)	18:12	77.79	5km
21 Jul	Vic Musgrove Fast Five - Sexarathon Race 5 PB	17:42	79.99	5km
27 Jun	Stone St Michael's 10k	38:31	74.62	10km
12 Jun	Newport Carnival 10k	40:19	71.28	10km
9 Jun	The Shropshire 4 - Sexarathon 3 SB	24:22	75.28	4mi
19 May	Phoenix Flyer 5k - Sexarathon Series	18:02	78.51	5km
15 May	BMAF National Open Masters Road Relay PB	17:33	77.78	3mi
9 May	Muller Market Drayton 10k SB	37:10	77.33	10km
3 May	Haughmond Handicap Chase PB	56:34	75.12	9mi
17 Apr	National Men's 12-Stage Road Relays - Long Leg	32:41	75.94	5.38mi
7 Apr	Lilleshall 5 - Sexarathon (1) PB	29:28	78.14	5mi
20 Mar	Midlands Men's 12-Stage Road Relays - Long Leg	32:57	75.33	5.38mi
6 Feb	North Wales XC League - Oswestry	40:17	65.94	5.75mi
30 Jan	Midlands Cross Country Championships	53:00	65.75	12km
2009		Result	WAVA	Distance
13 Sep	Lake Vyrnwy Half Marathon SB	1:20:59	76.89	13.1mi
2 Sep	Madeley Matchmaker - Sexarathon Series	18:21	76.57	5km
19 Aug	Vic Musgrove Fast Five - Sexarathon Race 5 SB	18:12	77.20	5km
5 Jul	Shifnal Sleeplechase Half Marathon	1:26:18	72.15	13.1mi
1 Jul	Ironbridge 4m - Sexarathon Series SB	26:11	69.51	4mi
7 Jun	Aldridge 10k	37:03	76.94	10km
10 May	Muller Market Drayton 10k PB	36:48	77.46	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	75	0	0	0	0	0	0	0	0	0	0	0	75
2024	0	12	36	81	45	79	87	68	87	54	62	39	650
2024	0	0	0	17	24	17	48	16	0	0	0	0	122
2023	3	34	39	66	73	54	76	84	81	91	73	77	751
2023	0	49	17	118	38	159	30	70	16	0	0	0	498
2022	40	78	83	105	12	8	48	56	5	34	15	16	501
2022	140	31	119	139	31	73	108	108	54	125	69	0	996
2021	65	94	141	139	154	149	158	147	149	133	54	2	1386
2021	0	15	67	53	130	119	86	61	72	103	67	128	900
2020	137	129	153	168	181	117	143	159	130	133	91	119	1659
2020	0	0	0	12	98	30	8	0	85	15	66	0	314
2019	147	142	139	158	130	150	147	149	146	151	147	154	1762
2019	18	0	9	18	29	37	55	0	14	0	0	0	181
2018	140	131	96	161	153	145	157	166	156	162	147	120	1733
2018	0	0	18	83	39	88	77	0	18	19	0	49	391
2017	114	129	148	153	75	119	178	192	170	194	139	84	1697
2017	36	35	36	109	181	88	72	54	34	34	17	17	711
2016	109	126	174	160	140	158	27	69	53	54	89	100	1260
2016	18	0	0	20	164	89	700	674	225	347	52	51	2341
2015	74	56	65	98	108	108	102	114	126	94	95	130	1169
2015	0	0	46	121	344	245	270	506	384	484	80	119	2599
2014	0	0	71	115	86	69	90	17	0	0	3	60	511
2014	0	0	94	17	0	101	67	105	73	0	0	27	484
2013	44	66	72	107	115	116	86	125	63	62	59	11	927
2013	17	0	0	0	0	0	0	32	0	90	0	39	179
2012	193	57	0	2	32	64	98	126	107	26	10	39	753
2012	0	0	0	0	39	72	42	27	17	12	11	29	249
2011	332	297	268	348	190	136	230	263	189	203	214	207	2878
2011	0	0	0	9	52	86	0	46	49	10	0	0	253
2010	179	239	243	245	218	205	204	245	204	255	277	290	2805
2010	10	0	37	0	0	230	451	160	76	0	16	0	979
2009	193	112	209	244	111	132	154	161	220	228	223	149	2134
2009	0	0	0	0	0	0	0	110	0	0	0	0	110

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
-	7.5mi, 1:00:37 Run - General 1) 0.62mi - 5:28(8:48/mi) 124/140bpm [1091b/mi] 67cal 2) 0.62mi - 5:19(8:34/mi) 137/151bpm [1174b/mi] 69cal 3) 0.62mi - 5:04(8:10/mi) 148/158bpm [1208b/mi] 73cal 4) 0.62mi - 5:09(8:17/mi) 151/165bpm [1251b/mi] 76cal 5) 0.62mi - 5:06(8:12/mi) 153/165bpm [1254b/mi] 72cal 6) 0.62mi - 5:13(8:23/mi) 148/156bpm [1241b/mi] 70cal 7) 0.62mi - 4:56(7:56/mi) 136/152bpm [1079b/mi] 64cal 8) 0.62mi - 4:56(7:56/mi) 148/159bpm [1173b/mi] 70cal 9) 0.62mi - 4:53(7:51/mi) 150/160bpm [1177b/mi] 70cal 10) 0.62mi - 4:50(7:47/mi) 154/163bpm [1200b/mi] 72cal 11) 0.62mi - 4:47(7:42/mi) 158/162bpm [1217b/mi] 72cal 12) 0.62mi - 4:53(7:51/mi) 158/159bpm [1240b/mi] 72cal 13) 0.01mi - 4(7:33/mi) 155/155bpm [1171b/mi] 1cal Add a comment	5.3mi, 46:57 Run - General 1) 0.62mi - 5:44(9:13/mi) 137/154bpm [1262b/mi] 70cal 2) 0.62mi - 5:23(8:40/mi) 139/151bpm [1205b/mi] 72cal 3) 0.62mi - 5:24(8:41/mi) 144/163bpm [1251b/mi] 72cal 4) 0.62mi - 5:30(8:52/mi) 154/159bpm [1365b/mi] 75cal 5) 0.62mi - 5:25(8:44/mi) 156/163bpm [1361b/mi] 73cal 6) 0.62mi - 5:25(8:43/mi) 153/159bpm [1334b/mi] 73cal 7) 0.62mi - 5:26(8:45/mi) 156/164bpm [1365b/mi] 77cal 8) 0.62mi - 5:32(8:54/mi) 154/162bpm [1370b/mi] 74cal 9) 0.35mi - 3:08(8:55/mi) 148/152bpm [1319b/mi] 44cal Add a comment	-	0.6mi, 6:50 Run - General 1) 0.62mi - 6:44(10:51/mi) 136/142bpm [1475b/mi] 76cal 2) 0.01mi - 5(9:49/mi) 138/139bpm [1355b/mi] 1cal Add a comment 2.5mi, 15:47 Run - General 1) 0.62mi - 3:52(6:13/mi) 133/152bpm [826b/mi] 55cal 2) 0.62mi - 3:56(6:20/mi) 143/159bpm [905b/mi] 58cal 3) 0.62mi - 4:01(6:28/mi) 145/161bpm [938b/mi] 58cal 4) 0.62mi - 3:56(6:20/mi) 142/160bpm [899b/mi] 52cal 5) 0.01mi - 2(4:49/mi) 159/159bpm [766b/mi] 1cal Add a comment 1.3mi, 11:53 Run - General 1) 0.62mi - 5:45(9:16/mi) 115/130bpm [1065b/mi] 64cal 2) 0.62mi - 5:39(9:05/mi) 134/142bpm [1217b/mi] 72cal 3) 0.05mi - 30(9:53/mi) 132/135bpm [1304b/mi] 6cal Add a comment	3.8mi, 39:28 Run - General 1) 0.62mi - 5:54(9:30/mi) 134/153bpm [1274b/mi] 67cal 2) 0.62mi - 6:25(10:19/mi) 143/154bpm [1476b/mi] 77cal 3) 0.62mi - 6:37(10:38/mi) 150/160bpm [1595b/mi] 81cal 4) 0.62mi - 6:36(10:38/mi) 153/161bpm [1627b/mi] 85cal 5) 0.62mi - 6:35(10:36/mi) 152/161bpm [1612b/mi] 83cal 6) 0.62mi - 6:31(10:30/mi) 150/157bpm [1575b/mi] 85cal 7) 0.08mi - 48(10:41/mi) 149/154bpm [1591b/mi] 10cal Add a comment	0.6mi, 5:43 Run - General 1) 0.62mi - 5:34(8:57/mi) 138/144bpm [1235b/mi] 72cal 2) 0.02mi - 9(9:29/mi) 141/141bpm [1337b/mi] 2cal Add a comment 3.1mi, 20:59 Run - General 1) 0.62mi - 4:21(7:00/mi) 131/152bpm [917b/mi] 60cal 2) 0.62mi - 4:17(6:54/mi) 155/159bpm [1069b/mi] 65cal 3) 0.62mi - 4:18(6:55/mi) 159/170bpm [1100b/mi] 68cal 4) 0.62mi - 3:59(6:24/mi) 146/171bpm [935b/mi] 60cal 5) 0.62mi - 4:02(6:29/mi) 148/171bpm [961b/mi] 61cal 6) 0.01mi - 3(5:01/mi) 171/172bpm [858b/mi] 1cal Add a comment 1.3mi, 11:13 Run - General 1) 0.62mi - 5:43(9:11/mi) 128/157bpm [1176b/mi] 69cal 2) 0.62mi - 5:28(8:49/mi) 141/158bpm [1242b/mi] 73cal 3) 0mi - 2(6:59/mi) 140/140bpm [979b/mi] 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
-	-	-	-	-	5.7mi, 48:21 Run - General 1) 0.62mi - 5:25(8:43/mi) 139/156bpm [1211b/mi] 70cal 2) 0.62mi - 5:32(8:54/mi) 153/162bpm [1362b/mi] 79cal 3) 0.62mi - 5:17(8:31/mi) 147/155bpm [1251b/mi] 74cal 4) 0.62mi - 5:15(8:28/mi) 142/152bpm [1201b/mi] 72cal 5) 0.62mi - 5:20(8:36/mi) 145/152bpm [1246b/mi] 74cal 6) 0.62mi - 5:07(8:14/mi) 146/159bpm [1201b/mi] 71cal 7) 0.62mi - 5:10(8:19/mi) 143/149bpm [1190b/mi] 69cal 8) 0.62mi - 5:05(8:11/mi) 141/151bpm [1154b/mi] 66cal 9) 0.62mi - 5:18(8:31/mi) 137/146bpm [1167b/mi] 66cal 10) 0.1mi - 52(8:50/mi) 139/143bpm [1229b/mi] 10cal 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
-	-	6mi, 48:54 Run - General 1) 0.62mi - 5:06(8:12/mi) 149/165bpm [1221b/mi] 64cal 2) 0.62mi - 5:01(8:05/mi) 163/171bpm [1318b/mi] 71cal 3) 0.62mi - 5:00(8:03/mi) 163/168bpm [1312b/mi] 73cal 4) 0.62mi - 5:01(8:04/mi) 160/169bpm [1290b/mi] 69cal 5) 0.62mi - 5:06(8:13/mi) 164/170bpm [1348b/mi] 71cal 6) 0.62mi - 5:16(8:29/mi) 161/169bpm [1366b/mi] 77cal 7) 0.62mi - 5:04(8:10/mi) 168/177bpm [1372b/mi] 76cal 8) 0.62mi - 5:13(8:24/mi) 164/172bpm [1377b/mi] 77cal 9) 0.62mi - 5:08(8:15/mi) 159/170bpm [1312b/mi] 73cal 10) 0.38mi - 2:58(7:47/mi) 167/173bpm [1300b/mi] 43cal Add a comment	-	-	5.7mi, 47:29 Run - General 1) 0.62mi - 5:27(8:47/mi) 152/163bpm [1335b/mi] 76cal 2) 0.62mi - 5:35(8:58/mi) 150/157bpm [1346b/mi] 78cal 3) 0.62mi - 5:15(8:27/mi) 147/157bpm [1242b/mi] 69cal 4) 0.62mi - 5:06(8:12/mi) 146/154bpm [1197b/mi] 75cal 5) 0.62mi - 5:08(8:16/mi) 150/155bpm [1239b/mi] 75cal 6) 0.62mi - 4:59(8:00/mi) 145/158bpm [1161b/mi] 70cal 7) 0.62mi - 5:01(8:05/mi) 144/150bpm [1164b/mi] 68cal 8) 0.62mi - 4:52(7:50/mi) 140/149bpm [1097b/mi] 61cal 9) 0.62mi - 5:04(8:10/mi) 135/142bpm [1102b/mi] 64cal 10) 0.13mi - 1:02(8:03/mi) 145/148bpm [1168b/mi] 15cal Add a comment	-
Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30
-	5.1mi, 42:21 Run - General 1) 0.62mi - 5:17(8:29/mi) 138/154bpm [1172b/mi] 60cal 2) 0.62mi - 4:52(7:49/mi) 154/163bpm [1205b/mi] 67cal 3) 0.62mi - 5:02(8:07/mi) 156/167bpm [1265b/mi] 73cal 4) 0.62mi - 5:00(8:02/mi) 158/168bpm [1270b/mi] 74cal 5) 0.62mi - 5:31(8:53/mi) 145/167bpm [1287b/mi] 75cal 6) 0.62mi - 5:10(8:19/mi) 137/144bpm [1139b/mi] 74cal 7) 0.62mi - 5:17(8:30/mi) 140/153bpm [1190b/mi] 69cal 8) 0.62mi - 4:56(7:56/mi) 139/144bpm [1102b/mi] 63cal 9) 0.16mi - 1:18(8:02/mi) 140/144bpm [1124b/mi] 18cal Add a comment	5.9mi, 47:17 Run - General 1) 0.62mi - 5:16(8:28/mi) 131/146bpm [1109b/mi] 63cal 2) 0.62mi - 5:06(8:12/mi) 145/152bpm [1190b/mi] 68cal 3) 0.62mi - 4:52(7:49/mi) 147/157bpm [1149b/mi] 67cal 4) 0.62mi - 4:38(7:27/mi) 146/160bpm [1088b/mi] 62cal 5) 0.62mi - 4:55(7:55/mi) 145/149bpm [1148b/mi] 66cal 6) 0.62mi - 5:19(8:33/mi) 138/148bpm [1180b/mi] 73cal 7) 0.62mi - 5:15(8:27/mi) 141/160bpm [1192b/mi] 74cal 8) 0.62mi - 4:59(8:02/mi) 139/158bpm [1117b/mi] 69cal 9) 0.62mi - 4:52(7:51/mi) 147/154bpm [1153b/mi] 69cal 10) 0.28mi - 2:04(7:27/mi) 153/155bpm [1141b/mi] 30cal Add a comment	5.8mi, 48:09 Run - General 1) 0.62mi - 5:21(8:37/mi) 143/158bpm [1233b/mi] 72cal 2) 0.62mi - 5:19(8:34/mi) 154/157bpm [1318b/mi] 77cal 3) 0.62mi - 5:09(8:18/mi) 141/155bpm [1170b/mi] 71cal 4) 0.62mi - 5:00(8:03/mi) 144/149bpm [1160b/mi] 72cal 5) 0.62mi - 5:18(8:32/mi) 146/162bpm [1247b/mi] 73cal 6) 0.62mi - 5:10(8:20/mi) 149/166bpm [1241b/mi] 73cal 7) 0.62mi - 5:07(8:15/mi) 138/143bpm [1138b/mi] 63cal 8) 0.62mi - 5:02(8:06/mi) 135/142bpm [1094b/mi] 58cal 9) 0.62mi - 5:08(8:15/mi) 132/138bpm [1090b/mi] 68cal 10) 0.19mi - 1:33(8:11/mi) 135/139bpm [1105b/mi] 22cal Add a comment	-	5.7mi, 48:04 Run - General 1) 0.62mi - 5:36(9:01/mi) 142/157bpm [1279b/mi] 70cal 2) 0.62mi - 5:31(8:52/mi) 151/157bpm [1340b/mi] 77cal 3) 0.62mi - 5:16(8:28/mi) 138/147bpm [1170b/mi] 71cal 4) 0.62mi - 5:23(8:41/mi) 147/155bpm [1276b/mi] 75cal 5) 0.62mi - 5:19(8:33/mi) 139/149bpm [1189b/mi] 75cal 6) 0.62mi - 5:02(8:06/mi) 144/151bpm [1167b/mi] 72cal 7) 0.62mi - 5:06(8:12/mi) 149/156bpm [1221b/mi] 70cal 8) 0.62mi - 5:05(8:10/mi) 147/156bpm [1202b/mi] 66cal 9) 0.62mi - 5:11(8:21/mi) 144/157bpm [1203b/mi] 67cal 10) 0.07mi - 35(8:19/mi) 136/139bpm [1131b/mi] 8cal Add a comment	-

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