dday

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Recent Training
15th Nov	Pool	1.1mi	50:02
14th Nov	General	5.6mi	59:46
13th Nov	Strength	0mi	28:40
13th Nov	General	4mi	42:07
13th Nov	Yoga	0mi	31:35

12 Month Benchmarks	Run	Bike
Mile	8:24	2:30
5k	26:31	9:14
5mi	50:46	16:18
10k	1:06:09	21:18

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	PB	WB
5km	10				22:37 64.59	22:50 64.49	22:58 64.64	24:19 61.55	23:46 63.49	22:37 7:17/mi	64.64
10km	10	55:43 52.01	51:40 56.55	50:16 55.46	47:09 63.01	47:25 63.19				47:09 7:35/mi	63.19
8mi	1			1:17:20 50.20						1:17:20 9:40/mi	50.20
13mi	1						2:17:00 48.33			2:17:00 10:32/mi	48.33
13.1mi	7			2:02:03 52.78	1:57:58 55.08	1:47:57 60.72		1:58:30 56.82		1:47:57 8:14/mi	60.72
26.2mi	2				3:58:51 57.54	4:07:37 55.50				3:58:51 9:07/mi	57.54

2014		Result	WAVA	Distance
13 Apr	Jakarta 5K Series STB/ACS SB	23:46	63.49	5km
2013		Result	WAVA	Distance
24 Nov	Standard Charter Half Marathon SB	1:58:30	56.82	13.1mi
27 Oct	Jakarta half Marathon	2:02:16	55.07	13.1mi
15 Jun	Bali Half Marathon	2:01:17	55.01	13.1mi
3 Feb	ISCI Jakarta SB	24:19	61.55	5km
2012		Result	WAVA	Distance
4 Nov	Jakarta Half Marathon PB	2:17:00	48.33	13mi
1 Apr	Maserati 5K Roadrace	23:33	63.04	5km
18 Mar	ICIS Jakarta SB	22:58	64.64	5km
12 Feb	BIS 5K race	23:28	63.26	5km
2011		Result	WAVA	Distance
13 Nov	Jakarta International School 5K	23:42	62.64	5km
4 Jun	Frimley Lodge parkrun SB	22:50	64.49	5km
1 Jun	Yateley 10K Series - Race 1 SB	47:25	63.19	10km
14 May	Frimley Lodge parkrun	22:54	64.31	5km
17 Apr	London Marathon SB	4:07:37	55.50	26.2mi
6 Mar	Bath Half PB	1:47:57	60.72	13.1mi
13 Feb	Wokingham Half Marathon	1:48:19	60.51	13.1mi
2010		Result	WAVA	Distance
27 Nov	Hellrunner: Hell Down South	1:38:00	50.55	10mi
17 Oct	Abingdon Marathon PB	3:58:51	57.54	26.2mi
4 Sep	Frimley Lodge parkrun PB	22:37	64.59	5km
4 Aug	Yateley 10K series - Race 3 PB	47:09	63.01	10km
2 Jun	Yateley 10k Series - Race 1	48:20	61.47	10km
1 May	Frimley Lodge parkrun	23:19	62.65	5km
11 Apr	Frimley Park 10k	49:08	60.47	10km
21 Feb	Wokingham Half Marathon SB	1:57:58	55.08	13.1mi
2009		Result	WAVA	Distance
5 Dec	Grim Challenge PB	1:17:20	50.20	8mi
27 Sep	Windsor Half Marathon SB	2:02:03	52.78	13.1mi
13 Sep	Alice Holt Forest 10K SB	50:16	58.61	10km
1 Jul	Yateley 10K Series - Race 2	53:07	55.46	10km
3 Jun	Yateley 10K series - Race 1	53:42	54.86	10km
2008		Result	WAVA	Distance
14 Sep	Alice Holt Forest 10K SB	51:40	56.55	10km
6 Aug	Yateley 10K Series - Race 3	55:29	52.66	10km
2007		Result	WAVA	Distance
9 Sep	Alice Holt Forest 10K SB	55:43	52.01	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
2024	5.2	6.8	7.5	4.8	1.2	10.9	4.4	8.4	7.1	3.4	2.2	0	61.7
2024	6	0	0	27	22	0	0	0	13	58	19	0	145
2024	41	37	152	134	217	72	70	89	18	116	33	0	979
2023	0	0	2.7	0	0	7.1	0	0.8	0	1.4	6.2	2.5	20.7
2023	79	99	72	60	62	88	68	41	73	78	19	48	786
2023	23	32	48	135	379	25	42	23	43	59	26	38	873
2022	3.4	1.3	3.1	3.5	0.9	5.3	5.5	6.7	2.9	2.5	0.6	3.5	39.2
2022	61	25	50	69	27	78	51	64	69	75	75	59	705
2022	48	19	25	37	11	6	114	14	31	13	11	21	351
2021	0	0	0	0	0	2.2	6.1	6.4	3.2	0	3.9	6.3	28
2021	68	67	76	69	63	65	44	48	55	60	72	70	756
2021	27	25	0	70	83	39	45	30	23	33	24	28	427
2020	1.2	4.3	3.4	0	0.3	0	5.9	1.4	3	0	0	0	19.5
2020	40	18	73	84	71	75	68	71	63	75	51	53	741
2020	30	26	96	193	151	89	89	106	35	49	73	53	991
2019	6.5	5.9	7	4.5	6.3	8.5	9.1	11.6	10.4	1.9	5.3	0	76.9
2019	59	16	24	36	25	8	41	46	55	25	36	62	433
2019	32	89	142	12	59	37	45	10	0	12	7	46	492
2018	3.9	3.1	3.6	3.7	3.2	3.4	0.8	4.5	6.3	3	4.4	1.7	41.4
2018	64	58	63	62	35	38	19	43	44	30	35	23	513
2018	0	41	21	72	226	240	256	172	110	0	0	16	1153
2017	2.6	1.8	8.1	4	6.1	4	0.9	0.8	3.8	0	0	0	32.2
2017	60	16	14	75	63	55	58	63	48	48	30	20	549
2017	13	0	94	41	62	48	45	93	57	0	0	32	484
2016	0	0	0	0	0	6.1	2.8	3	4.8	0	0	0	16.7
2016	64	58	36	19	52	61	60	64	34	59	39	28	575
2016	48	45	41	191	122	0	146	181	20	0	0	0	795
2015	8.5	1.4	2.7	4.7	6.6	0	0	0	0	0	0	0	23.9
2015	41	30	22	33	20	44	56	16	7	76	57	66	469
2015	81	49	65	67	22	7	28	71	10	109	42	0	552
2014	2.8	0.6	2.1	3.7	2.7	2.6	3.8	4.7	3.6	3.1	0.8	4.2	34.6
2014	18	14	64	59	74	107	68	78	78	94	67	66	787
2014	0	19	0	19	0	29	47	29	0	16	0	34	191
2013	3.6	2.6	1.9	0.4	3.1	3.1	2.6	1.9	2.2	2	1.9	0.6	25.9
2013	78	61	46	73	66	70	54	68	96	83	76	51	822
2013	10	0	16	0	0	0	0	0	16	25	35	30	131
2012	3	2	0.8	0.6	3.1	0.8	3.6	0	2.8	2.2	0.5	0.8	20.1
2012	69	86	77	37	43	59	64	22	65	62	17	34	634
2011	0	0	0	0	0	2.1	3.9	3.5	2.2	1.6	2.2	1.4	16.7
2011	101	117	119	80	75	57	33	39	45	48	57	46	817
2010	76	58	28	81	95	109	123	116	137	84	83	59	1049
2009	0	0	0	0	0	0	0	29	59	70	65	69	292

Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27
4mi, 43:44 Run - General 1) 1km - 8:23(8:23/km) 113/132bpm [947b/km] 66cal 2) 1km - 6:35(6:35/km) 129/139bpm [849b/km] 75cal 3) 1km - 6:28(6:28/km) 134/147bpm [866b/km] 79cal 4) 1km - 6:02(6:02/km) 132/141bpm [797b/km] 58cal 5) 1km - 6:11(6:11/km) 133/141bpm [821b/km] 67cal 6) 1km - 7:05(7:05/km) 139/148bpm [984b/km] 80cal 7) 0.42km - 3:01(7:08/km) 130/140bpm [927b/km] 30cal Add a comment 0mi, 28:11 Cross - Yoga Add a comment	-	4mi, 40:47 Run - General 1) 1km - 6:25(6:25/km) 114/134bpm [732b/km] 60cal 2) 1km - 6:19(6:19/km) 127/141bpm [802b/km] 68cal 3) 1km - 6:14(6:14/km) 130/140bpm [811b/km] 68cal 4) 1km - 6:22(6:22/km) 131/138bpm [833b/km] 67cal 5) 1km - 6:24(6:24/km) 129/139bpm [825b/km] 65cal 6) 1km - 6:36(6:36/km) 133/144bpm [877b/km] 71cal 7) 0.39km - 2:27(6:17/km) 141/149bpm [886b/km] 29cal Add a comment 0mi, 41:00 Cross - Strength Add a comment	4.3mi, 44:04 Run - General 1) 1km - 7:01(7:01/km) 109/125bpm [765b/km] 54cal 2) 1km - 6:13(6:13/km) 127/134bpm [790b/km] 65cal 3) 1km - 5:30(5:30/km) 131/137bpm [720b/km] 65cal 4) 1km - 5:53(5:53/km) 135/147bpm [794b/km] 68cal 5) 1km - 6:15(6:15/km) 133/142bpm [831b/km] 64cal 6) 1km - 6:48(6:48/km) 130/140bpm [883b/km] 75cal 7) 0.94km - 6:25(6:48/km) 133/142bpm [904b/km] 74cal Add a comment	0mi, 38:34 Cross - Strength Add a comment 1.2mi, 48:02 Swim - Pool 1) 1.93km - 48:02(24:57/km) 116/138bpm [2894b/km] 395cal 26/rpm Add a comment	3.9mi, 40:22 Run - General 1) 1km - 6:58(6:58/km) 105/123bpm [731b/km] 62cal 2) 1km - 6:11(6:11/km) 120/131bpm [742b/km] 67cal 3) 1km - 6:38(6:38/km) 132/139bpm [876b/km] 72cal 4) 1km - 6:36(6:36/km) 129/139bpm [851b/km] 67cal 5) 1km - 6:22(6:22/km) 128/137bpm [814b/km] 72cal 6) 1km - 6:06(6:06/km) 131/140bpm [798b/km] 74cal 7) 0.21km - 1:32(7:13/km) 136/144bpm [982b/km] 17cal Add a comment	11.3mi, 1:25:40 Bike - Mountain Biking 1) 5km - 17:04(3:25/km) 85/105bpm [290b/km] 60cal 2) 5km - 31:51(6:22/km) 98/122bpm [624b/km] 141cal 3) 5km - 18:41(3:44/km) 105/128bpm [392b/km] 90cal 4) 3.2km - 18:04(5:38/km) 104/116bpm [587b/km] 79cal Add a comment
Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3
4.2mi, 42:44 Run - General 1) 1km - 6:44(6:44/km) 112/128bpm [754b/km] 66cal 2) 1km - 6:20(6:20/km) 127/138bpm [805b/km] 75cal 3) 1km - 6:07(6:07/km) 137/148bpm [839b/km] 74cal 4) 1km - 6:05(6:05/km) 135/145bpm [822b/km] 66cal 5) 1km - 6:05(6:05/km) 136/142bpm [827b/km] 64cal 6) 1km - 6:44(6:44/km) 144/152bpm [970b/km] 77cal 7) 0.71km - 4:39(6:31/km) 144/152bpm [937b/km] 51cal Add a comment	0mi, 41:16 Cross - Strength Add a comment	3.9mi, 41:21 Run - General 1) 1km - 6:58(6:58/km) 102/118bpm [711b/km] 64cal 2) 1km - 6:32(6:32/km) 110/123bpm [718b/km] 72cal 3) 1km - 6:22(6:22/km) 124/133bpm [789b/km] 73cal 4) 1km - 6:29(6:29/km) 125/131bpm [810b/km] 74cal 5) 1km - 6:22(6:22/km) 124/135bpm [789b/km] 72cal 6) 1km - 6:32(6:32/km) 130/141bpm [850b/km] 74cal 7) 0.32km - 2:07(6:37/km) 132/137bpm [873b/km] 25cal Add a comment	-	-	8.4mi, 2:05:51 Bike - Mountain Biking 1) 5km - 38:45(7:45/km) 101/136bpm [783b/km] 203cal 2) 5km - 1:03:47(12:45/km) 94/127bpm [1199b/km] 236cal 3) 3.53km - 23:19(6:37/km) 92/105bpm [608b/km] 87cal Add a comment	2.3mi, 14:17 Bike - Mountain Biking 1) 3.71km - 14:17(3:51/km) 101/125bpm [389b/km] 79cal Add a comment 8.2mi, 1:19:37 Bike - Mountain Biking 1) 5km - 20:57(4:11/km) 84/107bpm [352b/km] 71cal 2) 5km - 38:02(7:36/km) 94/130bpm [715b/km] 152cal 3) 3.22km - 20:38(6:25/km) 93/114bpm [597b/km] 81cal Add a comment
Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10
4.5mi, 46:58 Run - General 1) 1km - 6:24(6:24/km) 103/123bpm [659b/km] 70cal 2) 1km - 6:14(6:14/km) 117/129bpm [730b/km] 73cal 3) 1km - 6:21(6:21/km) 126/135bpm [801b/km] 77cal 4) 1km - 6:26(6:26/km) 129/137bpm [830b/km] 76cal 5) 1km - 6:30(6:30/km) 124/140bpm [806b/km] 70cal 6) 1km - 6:18(6:18/km) 131/140bpm [825b/km] 75cal 7) 1km - 6:39(6:39/km) 136/145bpm [904b/km] 74cal 8) 0.29km - 2:06(7:10/km) 136/142bpm [975b/km] 21cal Add a comment 0mi, 31:34 Cross - Yoga Add a comment	0mi, 40:56 Cross - Strength Add a comment	4.5mi, 47:20 Run - General 1) 1km - 6:33(6:33/km) 113/133bpm [740b/km] 70cal 2) 1km - 6:25(6:25/km) 129/147bpm [828b/km] 71cal 3) 0.2km - 1:16(6:29/km) 138/142bpm [895b/km] 17cal 4) 1km - 6:21(6:21/km) 131/142bpm [832b/km] 75cal 5) 1km - 6:13(6:13/km) 125/134bpm [777b/km] 65cal 6) 1km - 6:20(6:20/km) 126/134bpm [798b/km] 65cal 7) 1km - 7:02(7:02/km) 134/146bpm [942b/km] 77cal 8) 1km - 6:23(6:23/km) 136/143bpm [868b/km] 73cal 9) 0.1km - 48(8:04/km) 135/143bpm [1089b/km] 7cal Add a comment	1.2mi, 43:27 Swim - Pool 1) 1.88km - 43:27(23:10/km) 121/143bpm [2803b/km] 396cal 25/rpm Add a comment 0mi, 38:54 Cross - Strength Add a comment	-	-	13.7mi, 1:31:51 Bike - Mountain Biking 1) 5km - 18:57(3:47/km) 90/114bpm [341b/km] 77cal 2) 5km - 25:37(5:07/km) 101/124bpm [518b/km] 122cal 3) 5km - 16:47(3:21/km) 107/122bpm [359b/km] 84cal 4) 5km - 21:49(4:22/km) 102/122bpm [445b/km] 100cal 5) 1.97km - 8:40(4:24/km) 112/126bpm [493b/km] 56cal Add a comment
Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17
0mi, 37:38 Cross - Strength Add a comment	-	0mi, 28:40 Cross - Strength Add a comment 4mi, 42:07 Run - General 1) 1km - 6:44(6:44/km) 119/141bpm [802b/km] 69cal 2) 1km - 6:30(6:30/km) 131/144bpm [851b/km] 78cal 3) 1km - 6:16(6:16/km) 128/133bpm [803b/km] 69cal 4) 1km - 6:40(6:40/km) 125/134bpm [833b/km] 65cal 5) 0.47km - 3:00(6:23/km) 133/136bpm [848b/km] 33cal 6) 0km - 1(8:29/km) 133/133bpm [1128b/km] 7) 0km - 2(10:58/km) 132/132bpm [1449b/km] 8) 0.02km - 13(11:10/km) 127/131bpm [1418b/km] 2cal 9) 1km - 6:34(6:34/km) 129/139bpm [846b/km] 66cal 10) 0.86km - 6:07(7:06/km) 133/141bpm [943b/km] 64cal Add a comment 0mi, 31:35 Cross - Yoga Add a comment	5.6mi, 59:46 Run - General 1) 1km - 6:41(6:41/km) 108/121bpm [721b/km] 66cal 2) 1km - 6:28(6:28/km) 119/126bpm [769b/km] 71cal 3) 1km - 6:17(6:17/km) 127/130bpm [798b/km] 70cal 4) 1km - 6:37(6:37/km) 126/132bpm [834b/km] 68cal 5) 1km - 6:38(6:38/km) 129/136bpm [857b/km] 66cal 6) 1km - 6:50(6:50/km) 134/139bpm [915b/km] 74cal 7) 1km - 6:52(6:52/km) 132/141bpm [907b/km] 69cal 8) 1km - 6:32(6:32/km) 134/142bpm [876b/km] 68cal 9) 0.98km - 6:51(6:58/km) 139/143bpm [967b/km] 74cal Add a comment	1.1mi, 50:02 Swim - Pool 1) 1.73km - 50:02(29:00/km) 107/140bpm [3103b/km] 355cal 25/rpm Add a comment	-	-

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