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Last on at 4pm, 21st Feb 2025

M40

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Recent Training
21st Feb	Easy	4.6mi	39:36
21st Feb	Easy	4mi	36:23
20th Feb	Easy	3.7mi	32:58
20th Feb	Easy	5.1mi	43:41
20th Feb	Core	0mi	15:00

12 Month Benchmarks	Run
Mile	6:07
5k	19:28
5mi	35:05
10k	46:16
10mi	1:27:00
Half	2:31:15

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Best Times
Best WAVA

Dist	Races	2005	2007	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	PB	WB
800m	1						2:56 57.45											2:56 5:54/mi	57.45
5km	50			23:41 54.12	20:47 61.67	19:28 65.84	18:42 68.55	18:22 69.87	18:50 68.13	18:47 68.47	18:40 69.14	18:26 70.78	18:32 70.39	18:43 70.58	19:24 69.21	19:51 67.80	19:08 71.22	18:22 5:55/mi	71.22
5mi	19				34:32 61.00	33:03 63.74	32:07 65.59	32:17 65.30	31:49 66.35	31:03 68.15	31:03 68.37	30:10 70.67	31:10 68.74	31:24 68.61			31:46 69.72	30:10 6:02/mi	70.67
10km	35			49:01 53.86	43:58 60.05	41:17 63.95	39:51 66.25	39:06 67.52	38:45 68.16	39:45 66.58	39:13 67.54	39:05 67.94	38:17 69.59	38:16 69.91	39:37 68.46	40:15 67.58		38:16 6:10/mi	69.91
8mi	1								52:35 65.39									52:35 6:34/mi	65.39
10mi	42	1:30:04 48.02	1:34:46 45.64	1:22:08 52.66	1:13:27 58.88	1:07:11 64.38	1:07:22 64.20	1:04:30 67.06	1:04:50 66.72	1:05:50 65.85	1:04:19 67.40	1:04:51 67.22	1:04:30 67.59	1:04:35 68.11	1:06:02 67.45	1:11:45 62.07	1:34:00 48.13	1:04:19 6:26/mi	68.11
13mi	2				1:56:39 48.87													1:56:39 8:58/mi	48.87
13.1mi	19				1:34:30 60.82		1:28:08 65.21	1:25:51 66.95	1:32:40 62.05	1:29:03 64.66	1:28:37 65.12	1:25:06 68.03	1:24:44 68.60	1:26:36 67.45			1:28:48 67.70	1:24:44 6:28/mi	68.60
16mi	1									1:53:47 62.19								1:53:47 7:07/mi	62.19
20mi	3					2:38:45 56.53	2:30:54 59.47											2:30:54 7:33/mi	59.47
21mi	1							3:52:00 40.82										3:52:00 11:03/mi	40.82
26.2mi	8				3:59:35 50.29	3:43:46 53.85	3:42:25 54.17	3:38:00 55.27	3:59:30 50.31		3:46:00 53.31		4:15:00 47.26					3:38:00 8:19/mi	55.27
50km	2									4:51:00 50.52		5:00:40 48.89						4:51:00 9:22/mi	50.52
100km	1							18:45:00 31.64										18:45:00 18:06/mi	31.64

2023		Result	WAVA	Distance
3 Dec	Victory 5 mile SB	31:46	69.72	5mi
19 Nov	Gosport Half Marathon SB	1:28:48	67.70	13.1mi
15 Oct	Great South Run SB	1:34:00	48.13	10mi
23 Aug	Lakeside 5K SB	19:08	71.22	5km
26 Jul	Lakeside 5K	19:15	70.79	5km
28 Jun	Lakeside 5K	20:14	67.35	5km
26 Apr	Lakeside 5k Race 1	19:14	70.33	5km
2022		Result	WAVA	Distance
27 Jul	Lakeside 5K	19:57	67.80	5km
25 May	Lakeside 5K SB	19:51	67.65	5km
6 Feb	Ryde 10 mile SB	1:11:45	62.07	10mi
16 Jan	Stubbington 10K SB	40:15	67.58	10km
2021		Result	WAVA	Distance
17 Oct	Great South Run SB	1:06:02	67.45	10mi
19 Sep	Lordshill 10k	39:44	68.46	10km
8 Sep	Lakeside 5K SB	19:24	69.21	5km
25 Aug	Lakeside 5K	19:25	69.16	5km
27 Jul	Lakeside 5K			5km
21 Jul	Lakeside 5K	19:29	68.92	5km
25 Apr	Running GP at Goodwood Motor Circuit – December SB	39:37	68.23	10km
2019		Result	WAVA	Distance
17 Nov	Gosport Half Marathon	1:26:43	67.36	13.1mi
3 Nov	Hayling 10 mile	1:05:43	66.93	10mi
20 Oct	Great South Run SB	1:04:35	68.11	10mi
22 Sep	Solent Half Marathon SB	1:26:36	67.45	13.1mi
1 Sep	Overton 5 SB	31:24	68.61	5mi
28 Aug	Lakeside 5K	18:45	70.58	5km
24 Jul	Lakeside 5K	19:16	68.69	5km
26 Jun	Lakeside 5K	19:00	69.65	5km
16 Jun	Alresford 10k	39:30	68.05	10km
22 May	Lakeside 5K SB	18:43	70.20	5km
19 May	Netley 10k	39:36	67.55	10km
12 May	Alton 10	1:05:57	66.37	10mi
24 Apr	Lakeside 5K	18:59	69.21	5km
13 Jan	Stubbington 10k PB	38:16	69.91	10km
2018		Result	WAVA	Distance
23 Dec	Portsmouth Coastal Waterside Marathon SB	4:15:00	47.26	26.2mi
2 Dec	Victory 5 SB	31:10	68.74	5mi
18 Nov	Gosport Half Marathon PB	1:24:44	68.60	13.1mi
21 Oct	Great South Run	1:05:44	66.59	10mi
11 Sep	Gosport 5k Series	19:20	67.96	5km
2 Sep	Overton 5	32:08	66.67	5mi
17 Jun	Eastleigh 10K	38:30	69.48	10km
20 May	Netley 10k	38:41	68.87	10km
13 May	Alton 10	1:05:23	66.68	10mi
25 Apr	Lakeside 5K SB	18:32	70.39	5km
8 Apr	Salisbury 10 SB	1:04:30	67.59	10mi
14 Jan	Stubbington Green 10k SB	38:17	69.59	10km
2017		Result	WAVA	Distance
17 Dec	TJ Waste Invincible 50K Harbour Challenge SB	5:00:40	48.89	50km
3 Dec	Victory 5 PB	30:10	70.67	5mi
19 Nov	Gosport Half Marathon SB	1:25:06	68.03	13.1mi
22 Oct	Great South Run SB	1:04:51	67.22	10mi
24 Sep	Solent Half Marathon	1:31:51	63.03	13.1mi
30 Aug	Lakeside 5K SB	18:26	70.78	5km
24 May	Lakeside 5K	18:45	69.16	5km
21 May	Netley 10k	39:28	67.28	10km
7 May	Alton 10	1:05:24	66.44	10mi
26 Apr	Lakeside 5K	18:35	69.79	5km
9 Apr	Salisbury 10	1:07:06	64.76	10mi
19 Mar	Eastleigh 10k SB	39:05	67.94	10km
12 Feb	Portsmouth Coastal Half Marathon	1:35:00	60.74	13.1mi
5 Feb	Ryde 10	1:12:00	60.35	10mi
15 Jan	Stubbington Green 10k	39:09	67.83	10km
2016		Result	WAVA	Distance
18 Dec	Portsmouth Coastal Waterside Marathon SB	3:46:00	53.31	26.2mi
4 Dec	Victory 5 SB	31:03	68.37	5mi
20 Nov	Gosport Half Marathon SB	1:28:37	65.12	13.1mi
23 Oct	Great South Run	1:06:30	65.34	10mi
5 Jun	D Day 10k	41:30	63.99	10km
15 May	Netley 10k	39:56	66.33	10km
8 May	Alton 10	1:09:52	62.05	10mi
27 Apr	Lakeside 5K SB	18:40	69.14	5km
20 Mar	Eastleigh 10k			10km
13 Mar	Salisbury 10 PB	1:04:19	67.40	10mi
7 Feb	Ryde 10	1:07:10	64.54	10mi
17 Jan	Stubbington Green 10k SB	39:13	67.54	10km
2015		Result	WAVA	Distance
20 Dec	The Harbour 50k Challenge PB	4:51:00	50.52	50km
6 Dec	Victory 5 SB	31:03	68.15	5mi
15 Nov	Gosport Half Marathon SB	1:29:03	64.66	13.1mi
1 Nov	Lordshill 10M SB	1:05:50	65.85	10mi
25 Oct	Great South Run	1:06:48	64.89	10mi
11 Oct	Garmin Kingston Run Challenge PB	1:53:47	62.19	16mi
27 Sep	Solent Half Marathon	1:33:29	61.59	13.1mi
6 Sep	Overton 5	31:49	66.51	5mi
26 Aug	Lakeside 5K	19:09	67.40	5km
29 Jul	Lakeside 5K	18:51	68.47	5km
7 Jun	D Day 10k	39:47	66.58	10km
27 May	Lakeside 5K SB	18:47	68.47	5km
17 May	Netley 10k SB	39:45	66.51	10km
10 May	Alton 10	1:07:47	63.86	10mi
29 Apr	Lakeside 5K	19:03	67.52	5km
8 Mar	Salisbury 10	1:06:03	65.53	10mi
1 Feb	Ryde 10	1:07:55	63.73	10mi
18 Jan	Stubbington Green 10k	39:55	66.24	10km
2014		Result	WAVA	Distance
2 Nov	Lordshill 10M	1:07:24	64.22	10mi
19 Oct	Amsterdam Marathon SB	3:59:30	50.31	26.2mi
5 Oct	Southsea Pirates Pieces of Eight PB	52:35	65.39	8mi
28 Sep	Solent Half Marathon SB	1:32:40	62.05	13.1mi
14 Sep	Victory 5 SB	31:49	66.35	5mi
7 Sep	Overton 5	32:18	65.36	5mi
27 Aug	Lakeside 5K	19:33	65.79	5km
30 Jul	Lakeside 5K	19:42	65.29	5km
2 Jul	Lakeside 5K	19:20	66.53	5km
21 Jun	South Downs Half Marathon	2:11:00	43.89	13.1mi
8 Jun	D Day 10k	41:52	63.15	10km
28 May	Lakeside 5K	20:00	64.16	5km
30 Apr	Lakeside 5K SB	18:50	68.13	5km
23 Mar	Eastleigh 10k SB	38:45	68.16	10km
9 Mar	Salisbury 10 SB	1:04:50	66.72	10mi
1 Mar	Southsea Parkrun	19:09	67.01	5km
22 Feb	Southsea Parkrun	19:31	65.75	5km
2 Feb	Ryde 10	1:07:20	64.24	10mi
19 Jan	Stubbington Green 10k	39:26	66.98	10km
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon PB	3:38:00	55.27	26.2mi
1 Dec	Lakeside 5K PB	18:22	69.87	5km
17 Nov	Gosport Half Marathon SB	1:25:51	66.95	13.1mi
3 Nov	Lordshill 10M SB	1:04:30	67.06	10mi
27 Oct	Great South Run	1:06:59	64.57	10mi
5 Oct	Wiggle New Forest Sportive 100 Brockenhurst			100mi
7 Sep	Overton 5 SB	32:17	65.30	5mi
28 Aug	Lakeside 5K	18:56	67.77	5km
3 Aug	Havant parkrun	20:50	61.59	5km
24 Jul	Lakeside 5K	19:58	64.27	5km
25 May	London2Brighton 100K PB	18:45:00	31.64	100km
19 May	Netley 10k	40:12	65.67	10km
24 Apr	Lakeside 5K	18:35	68.98	5km
24 Mar	Eastleigh 10k SB	39:06	67.52	10km
10 Mar	Salisbury 10	1:07:20	64.23	10mi
17 Feb	Portsmouth Coastal Half Marathon	1:36:40	59.45	13.1mi
10 Feb	Meon Valley Plod PB	3:52:00	40.82	21mi
20 Jan	Stubbington Green 10k	40:37	65.00	10km
2012		Result	WAVA	Distance
23 Dec	Portsmouth Coastal Waterside Marathon	3:52:06	51.91	26.2mi
18 Nov	Gosport Half Marathon	1:30:17	63.66	13.1mi
11 Nov	Todays Runner XC Race 2 (Queen Elizabeth Country Park)	37:12	56.23	8km
4 Nov	Lordshill 10M	1:07:35	64.00	10mi
28 Oct	Great South Run SB	1:07:22	64.20	10mi
21 Oct	Denmead 10k	40:41	64.89	10km
14 Oct	Solent Half Marathon SB	1:28:08	65.21	13.1mi
30 Sep	Berlin Marathon SB	3:42:25	54.17	26.2mi
29 Aug	Promenade 5km Series - Race 5 SB	18:42	68.55	5km
25 Jul	Promenade 5km Series - Race 4	18:57	67.64	5km
22 Jul	Bishops Waltham 5 SB	32:07	65.59	5mi
27 Jun	Promenade 5km Series - Race 3	19:15	66.59	5km
23 May	Promenade 5km Series - Race 2	19:04	67.22	5km
20 May	Royal Victoria Country Park 10K SB	39:51	66.25	10km
25 Apr	Promenade 5km Series - Race 1	19:33	65.56	5km
25 Mar	Eastleigh 10k	40:30	65.19	10km
12 Mar	Mountbatten 800 metres PB	2:56	57.45	800m
11 Mar	Silverstone Half Marathon	1:32:20	62.25	13.1mi
12 Feb	Bramley 20 PB	2:30:54	59.47	20mi
5 Feb	Ryde 10	1:11:46	60.26	10mi
15 Jan	Stubbington Green 10k	41:30	63.61	10km
2011		Result	WAVA	Distance
6 Nov	Lordshill 10M SB	1:07:11	64.38	10mi
30 Oct	Great South Run	1:08:47	62.88	10mi
18 Sep	Victory 5 SB	33:03	63.74	5mi
3 Sep	Overton 5	34:03	61.87	5mi
31 Aug	Promenade Series 5k Road Race 5 SB	19:28	65.84	5km
7 Aug	Milland Valley Trail Race	1:52:23	50.72	13mi
3 Aug	Promenade Series 5K Road Races 4	19:46	64.84	5km
29 Jun	PJC Summer Cross Country	36:40	57.45	5mi
5 Jun	Bishops Waltham 5	34:01	61.93	5mi
1 Jun	Promenade Series 5k Races 2	20:08	63.66	5km
15 May	Netley 10k	43:12	61.11	10km
4 May	Promenade 5k Road Races 1.	20:14	63.34	5km
10 Apr	Paris Marathon SB	3:43:46	53.85	26.2mi
27 Mar	Eastleigh 10K SB	41:17	63.95	10km
13 Mar	Salisbury 10	1:08:58	62.71	10mi
27 Feb	Meon Valley Plod	3:26:08	43.53	20mi
20 Feb	Bramley 20 SB	2:38:45	56.53	20mi
6 Feb	Ryde 10	1:11:39	60.36	10mi
16 Jan	Stubbington Green 10k	43:33	60.62	10km
2010		Result	WAVA	Distance
31 Dec	Southsea Great Mile	6:14	62.03	1mi
28 Nov	Hayling 10M	1:16:57	56.21	10mi
21 Nov	Gosport Half Marathon SB	1:34:30	60.82	13.1mi
7 Nov	Lordshill 10M SB	1:13:27	58.88	10mi
24 Oct	Great South Run	1:20:20	53.84	10mi
17 Oct	Denmead 10K	44:30	59.33	10km
26 Sep	New Forest Marathon SB	3:59:35	50.29	26.2mi
19 Sep	Victory 5 SB	34:32	61.00	5mi
15 Aug	IOW Half Marathon	1:47:51	53.29	13.1mi
4 Aug	Promenade 5k Series Race 4	20:52	61.42	5km
1 Aug	Milland Valley Trail Race PB	1:56:39	48.87	13mi
7 Jul	Promenade 5k Series Race 3	20:51	61.47	5km
9 Jun	Promenade 5k Series Race 2 SB	20:47	61.67	5km
6 Jun	Bishops Waltham 5	36:20	57.98	5mi
12 May	Portsmouth Promenade 5km Series Race 1	21:06	60.74	5km
28 Mar	Eastleigh 10k SB	43:58	60.05	10km
24 Jan	Romsey 5	36:36	57.56	5mi
2009		Result	WAVA	Distance
1 Nov	Lordshill 10M SB	1:22:08	52.66	10mi
25 Oct	Great South Run	1:28:28	48.89	10mi
4 Oct	Believe & Achieve 10K SB	49:01	53.86	10km
3 Jun	D Day 10k	49:10	53.69	10km
6 May	Promenade 5k Road Race 1 SB	23:41	54.12	5km
2007		Result	WAVA	Distance
28 Oct	Great South Run SB	1:34:46	45.64	10mi
2005		Result	WAVA	Distance
9 Oct	Great South Run SB	1:30:04	48.02	10mi

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	124	90	0	0	0	0	0	0	0	0	0	0	214
2024	0	0	0	0	0	0	0	0	0	0	0	1.5	1.5
2024	74	126	76	116	110	101	125	141	99	121	129	113	1329
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	64	97	124	139	95	121	111	119	128	96	104	97	1296
2023	0	0	0	0	0	0	0	12	0	8	0	0	20
2022	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2022	121	76	40	66	105	83	107	64	28	77	89	122	976
2022	0	0	0	0	0	0	17	31	0	0	0	0	48
2021	107	116	129	125	73	75	108	99	143	81	49	111	1215
2021	24	27	25	27	27	0	66	0	0	0	0	0	197
2020	51	113	161	121	100	106	130	100	82	84	48	111	1207
2020	0	0	11	82	156	59	42	75	211	168	40	159	1002
2019	0	0	0	1.6	0	0	0	0	0	0	0	0	1.6
2019	107	75	24	86	121	116	173	116	107	139	112	59	1234
2019	8	16	68	39	3	0	35	22	45	0	0	19	254
2018	2.9	1.4	1.6	0	0	0	0	0	0	0.7	0	0	6.6
2018	87	84	85	80	66	42	71	77	80	92	126	62	950
2018	22	0	36	56	27	25	0	0	0	0	15	8	188
2017	2.2	0.8	2.8	1.9	1.8	0	0	0	0	0	0	1.2	10.5
2017	104	98	100	102	98	80	81	73	102	151	125	56	1169
2017	9	95	49	73	168	50	30	0	85	0	0	52	611
2016	0	0	0	0	0.3	0	0	0	0.4	1.6	1.9	1.1	5.3
2016	113	148	120	166	95	26	66	33	89	119	89	102	1165
2016	0	0	0	0	16	35	46	0	71	66	41	51	325
2015	0	0	0	0	0.6	0.1	1.4	0.7	0.6	0	0	0	3.5
2015	125	139	136	136	123	32	114	149	160	138	139	93	1485
2015	0	0	85	19	228	224	142	58	48	10	0	0	813
2014	0	0	0	0	0	0	0	0.6	0.6	0	0	0	1.2
2014	72	114	124	98	52	100	125	147	133	83	76	123	1246
2014	0	24	0	113	41	21	109	63	104	0	0	35	510
2013	0	0.5	0.6	0	0.6	0.3	0	0	0.6	0.2	0.6	0	3.5
2013	112	114	126	141	162	46	45	84	96	123	149	75	1274
2013	0	0	0	0	0	0	2	2	0	0	0	0	4
2013	145	68	172	70	102	434	100	207	254	121	0	0	1674
2012	0	0	0.6	0	0	0	1.3	0	0	0.6	0.6	0	3.1
2012	140	112	113	118	90	116	193	157	139	73	114	123	1487
2012	42	69	90	193	190	87	80	125	29	155	99	21	1179
2011	0	0	0	0	0.3	1.1	1.5	0.8	3.6	0.9	1.9	0	10.1
2011	149	144	144	91	120	119	140	171	117	131	121	127	1574
2011	0	0	0	0	7	0	0	0	0	0	0	0	7
2011	24	8	3	0	25	4	0	87	60	21	57	95	385
2010	0.5	0	0	0	1	1.4	0.5	0.8	0	0	0	0.6	4.8
2010	71	23	82	93	79	83	140	138	101	80	113	67	1070
2010	55	20	36	55	10	38	0	0	4	3	8	0	229
2010	26	8	27	34	4	10	33	46	19	26	40	18	290
2009	19	16	29	54	53	47	21	12	26	70	47	67	462
2009	0	0	0	0	0	0	0	0	18	0	12	45	75

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	Fri 31st Jan Jan 31
3.1mi, 27:09 Run - parkrun 0.2mi, 2:33 Run - Warm Up	-	5.3mi, 50:30 Run - Drills	0.8mi, 8:43 Run - Warm Down 6mi, 43:05 Run - Tempo	6mi, 47:10 Run - Easy	5.6mi, 48:25 Run - Easy	-
Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3	Tue 4th Feb Feb 4	Wed 5th Feb Feb 5	Thu 6th Feb Feb 6	Fri 7th Feb Feb 7
3.1mi, 28:24 Run - parkrun 0.4mi, 6:23 Run - Warm Up	-	-	5.4mi, 49:32 Run - Strides	1mi, 11:48 Run - Warm Down 6mi, 44:07 Run - Tempo	8mi, 1:09:48 Run - Long Run	6.2mi, 53:29 Run - Easy
Sat 8th Feb Feb 8	Sun 9th Feb Feb 9	Mon 10th Feb Feb 10	Tue 11th Feb Feb 11	Wed 12th Feb Feb 12	Thu 13th Feb Feb 13	Fri 14th Feb Feb 14
-	-	5.3mi, 49:30 Run - Drills	5mi, 40:56 Run - Race Pace	5.9mi, 48:46 Run - Intervals 0mi, 15:00 Cross - Core	7mi, 59:42 Run - Medium Long Run	6.8mi, 1:00:28 Run - Easy
Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17	Tue 18th Feb Feb 18	Wed 19th Feb Feb 19	Thu 20th Feb Feb 20	Fri 21st Feb Feb 21
-	-	-	5.3mi, 49:00 Run - Drills 0mi, 30:00 Cross - Yoga 4mi, 37:23 Run - Easy	3.5mi, 30:53 Run - Easy	3.7mi, 32:58 Run - Easy 5.1mi, 43:41 Run - Easy 0mi, 15:00 Cross - Core	4.6mi, 39:36 Run - Easy 4mi, 36:23 Run - Easy

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