crocodile ferry

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Recent Training
17th Dec	General	3.3mi	35:02
17th Dec	General	0.2mi	1:44
16th Dec	General	3.3mi	35:11
11th Dec	General	4.1mi	41:41
9th Dec	General	4.4mi	50:57

12 Month Benchmarks	Run	Bike
Mile	7:59	3:34
5k	26:00	17:01
5mi	42:26	29:12
10k	57:34	38:30
10mi	1:32:49	1:01:25
Half	2:02:12	1:26:27
20mi	3:21:20	0
Mara	4:26:35	0

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Best Times
Best WAVA

Dist	Races	2009	2010	2016	2017	2018	2019	PB	WB
5km	1						24:06 64.74	24:06 7:45/mi	64.74
5mi	3			42:01 59.58		40:34 62.81	41:44 61.60	40:34 8:07/mi	62.81
10km	3	46:29 63.38		55:04 56.33	48:38 64.92			46:29 7:29/mi	64.92
10mi	3				1:26:23 59.95	1:25:29 61.14	1:24:40 62.30	1:24:40 8:28/mi	62.30
13.1mi	8	1:47:17 60.04	1:43:42 62.12	1:57:22 58.42	1:45:31 65.58	1:49:29 63.21	1:57:09 59.62	1:43:42 7:55/mi	65.58
26.2mi	3				4:10:13 57.45	4:16:38 56.54	4:11:24 58.26	4:10:13 9:33/mi	58.26

2019		Result	WAVA	Distance
24 Nov	Hatfield 5 SB	41:44	61.60	5mi
29 Sep	Berlin Marathon SB	4:11:24	58.26	26.2mi
9 Jun	St Albans Half Marathon SB	1:57:09	59.62	13.1mi
11 May	Ellenbrook Fields parkrun PB	24:06	64.74	5km
7 Apr	Sandy 10 PB	1:24:40	62.30	10mi
2018		Result	WAVA	Distance
25 Nov	Hatfield 5 PB	40:34	62.81	5mi
23 Sep	Baxters Loch Ness Marathon SB	4:16:38	56.54	26.2mi
4 Mar	The Big Half SB	1:49:29	63.21	13.1mi
21 Jan	Fred Hughes 10 SB	1:25:29	61.14	10mi
2017		Result	WAVA	Distance
19 Nov	St Neots Riverside Half Marathon SB	1:45:31	65.58	13.1mi
8 Oct	Herts 10km SB	48:38	64.92	10km
1 May	Milton Keynes Marathon PB	4:10:13	57.45	26.2mi
12 Mar	Adidas Silverstone half marathon	1:53:09	60.59	13.1mi
22 Jan	Fred Hughes 10 SB	1:26:23	59.95	10mi
2016		Result	WAVA	Distance
11 Dec	Festive 5 SB	42:01	59.58	5mi
20 Nov	St Neots Riverside Half Marathon	1:58:28	57.87	13.1mi
9 Oct	Oxford Half Marathon SB	1:57:22	58.42	13.1mi
6 Aug	Queen Elizabeth Olympic Park 10km SB	55:04	56.33	10km
2010		Result	WAVA	Distance
18 Apr	Chris Hoy Edinburgh Half Marathon PB	1:43:42	62.12	13.1mi
2009		Result	WAVA	Distance
1 Nov	Strathaven Run With the Wind 10K PB	46:29	63.38	10km
18 Oct	Aviemore Half Marathon SB	1:47:17	60.04	13.1mi

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	78	108	126	99	99	69	125	114	113	38	46	29	1045
2024	0	0	0	4	10	25	13	0	0	0	0	0	52
2023	0	0	0	0	1	2	0	0	0	0	0	0	3
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	54	81	74	94	80	71	118	101	84	45	86	112	1000
2023	0	0	0	9	82	89	41	28	12	0	8	0	270
2022	1.3	0	0	1.6	0.6	1	2.2	4.5	0	0	0	0	11.2
2022	72	33	54	66	14	52	66	52	40	63	31	9	553
2021	0	0	0	0	0	0	7	5	0	0	0	0	12
2021	0	0	0	0	0	0	5.5	1.4	0.5	0.9	0	0.7	9
2021	125	100	120	164	189	152	151	103	120	141	101	58	1523
2021	0	0	0	0	0	8	0	0	0	0	0	0	8
2020	45	79	60	65	70	124	200	192	104	245	103	141	1429
2019	103	102	113	100	119	115	146	142	92	44	53	31	1160
2018	103	141	70	56	86	85	113	131	118	68	69	45	1084
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	79	82	136	84	92	100	128	122	139	86	64	90	1200
2016	7	29	39	32	36	46	51	36	36	52	56	44	463
2016	0	35	48	35	133	94	65	19	0	0	0	0	430
2015	0	0	0	0	9	0	0	0	0	0	0	0	9
2015	1.9	1.2	0.5	1.9	2.3	1.2	0.7	0	0	0	0	0	9.7
2015	101	122	92	53	68	64	30	0	0	0	0	12	542
2015	0	0	5	62	169	216	71	54	0	145	126	0	849
2014	0	0	0.6	0.8	0	0	1.4	3.2	0	0	0	0	6
2014	116	137	161	86	65	60	67	66	35	64	78	83	1019
2014	0	0	0	0	22	63	49	108	5	0	0	0	246
2013	0	1.1	1	0	4	0.3	1	2.9	0.9	0.3	0	1	12.4
2013	69	80	86	108	69	75	100	80	60	67	86	109	990
2013	80	63	10	0	104	27	79	0	10	11	10	0	394
2012	3.5	1.5	0.3	2.1	1.3	0.9	1.7	1.2	0.7	0	0	0	13.2
2012	100	76	101	140	76	84	105	54	0	0	0	0	736
2012	0	18	24	11	46	31	42	55	29	0	0	0	255
2011	0	0	0	0	0	0	0	0	0	0	0.3	1.5	1.8
2011	61	70	70	66	86	37	77	61	56	17	67	25	693
2011	0	0	0	0	0	0	0	0	0	0	15	18	33
2010	80	116	115	120	118	98	100	160	141	100	62	8	1218

Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
4.5mi, 49:23 Run - General 1) 1mi - 10:54(10:54/mi) 123/130bpm [1341b/mi] 96cal 5.5/6.3mph 2) 1mi - 11:02(11:02/mi) 127/134bpm [1402b/mi] 96cal 5.43/6.07mph 3) 1mi - 11:24(11:24/mi) 126/135bpm [1437b/mi] 90cal 5.26/6.24mph 4) 1mi - 10:45(10:45/mi) 136/154bpm [1463b/mi] 101cal 5.58/6.45mph 5) 0.52mi - 5:17(10:07/mi) 143/152bpm [1447b/mi] 56cal 5.93/6.45mph Add a comment	4.9mi, 45:13 Run - General 1) 1mi - 10:09(10:09/mi) 124/131bpm [1259b/mi] 92cal 5.91/6.22mph 2) 1mi - 9:30(9:30/mi) 134/137bpm [1272b/mi] 97cal 6.32/6.8mph 3) 1mi - 8:44(8:44/mi) 140/143bpm [1223b/mi] 94cal 6.87/7.18mph 4) 1mi - 8:21(8:21/mi) 145/145bpm [1212b/mi] 93cal 7.18/7.45mph 5) 0.86mi - 8:29(9:50/mi) 145/145bpm [1426b/mi] 92cal 6.1/7.14mph Add a comment	-	-	3.3mi, 37:23 Run - General 1) 1mi - 11:57(11:57/mi) 124/133bpm [1482b/mi] 112cal 5.02/5.87mph 2) 1mi - 11:31(11:31/mi) 125/134bpm [1439b/mi] 97cal 5.21/5.89mph 3) 1mi - 11:02(11:02/mi) 126/131bpm [1390b/mi] 89cal 5.44/6.01mph 4) 0.29mi - 2:53(9:58/mi) 129/142bpm [1287b/mi] 24cal 6.02/6.28mph Add a comment	3mi, 29:54 Run - General 1) 1mi - 10:03(10:03/mi) 115/121bpm [1156b/mi] 80cal 5.97/7.14mph 2) 1mi - 10:02(10:02/mi) 125/128bpm [1255b/mi] 89cal 5.98/6.97mph 3) 0.98mi - 9:49(10:01/mi) 131/135bpm [1313b/mi] 94cal 5.99/7.08mph Add a comment	-
Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8
3.3mi, 35:56 Run - General 1) 1mi - 11:07(11:07/mi) 142/165bpm [1579b/mi] 129cal 5.4/6.16mph 2) 1mi - 11:09(11:09/mi) 150/160bpm [1674b/mi] 137cal 5.38/5.97mph 3) 1mi - 10:25(10:25/mi) 151/169bpm [1572b/mi] 126cal 5.76/6.3mph 4) 0.32mi - 3:15(10:06/mi) 151/154bpm [1525b/mi] 39cal 5.94/6.1mph Add a comment	5.9mi, 1:00:35 Run - General 1) 1mi - 10:19(10:19/mi) 135/140bpm [1393b/mi] 109cal 5.82/6.53mph 2) 1mi - 10:17(10:17/mi) 144/147bpm [1481b/mi] 117cal 5.83/6.37mph 3) 1mi - 9:59(9:59/mi) 151/154bpm [1508b/mi] 119cal 6.01/6.32mph 4) 1mi - 10:55(10:55/mi) 154/154bpm [1682b/mi] 132cal 5.49/5.93mph 5) 1mi - 9:48(9:48/mi) 154/154bpm [1509b/mi] 117cal 6.12/6.85mph 6) 0.9mi - 9:17(10:18/mi) 154/154bpm [1585b/mi] 110cal 5.83/6.76mph Add a comment	-	4.4mi, 36:00 Run - General 1) 1mi - 8:13(8:13/mi) 133/150bpm [1092b/mi] 84cal 7.31/8.04mph 2) 1mi - 8:00(8:00/mi) 144/157bpm [1152b/mi] 88cal 7.5/8.01mph 3) 1mi - 8:20(8:20/mi) 146/162bpm [1218b/mi] 91cal 7.19/7.76mph 4) 1mi - 8:13(8:13/mi) 146/156bpm [1201b/mi] 87cal 7.3/7.81mph 5) 0.42mi - 3:14(7:46/mi) 147/158bpm [1143b/mi] 34cal 7.72/8.1mph Add a comment	-	-	-
Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15
4.4mi, 50:57 Run - General 1) 1mi - 11:24(11:24/mi) 125/143bpm [1426b/mi] 109cal 5.26/6.12mph 2) 1mi - 11:22(11:22/mi) 123/131bpm [1398b/mi] 94cal 5.28/5.72mph 3) 1mi - 11:47(11:47/mi) 124/128bpm [1461b/mi] 93cal 5.09/5.7mph 4) 1mi - 12:10(12:10/mi) 120/127bpm [1460b/mi] 77cal 4.93/6.22mph 5) 0.37mi - 4:13(11:32/mi) 119/130bpm [1372b/mi] 25cal 5.21/5.59mph Add a comment	-	4.1mi, 41:41 Run - General 1) 1mi - 10:44(10:44/mi) 127/135bpm [1364b/mi] 107cal 5.59/6.68mph 2) 1mi - 10:13(10:13/mi) 130/140bpm [1329b/mi] 101cal 5.87/6.57mph 3) 1mi - 10:03(10:03/mi) 132/141bpm [1328b/mi] 96cal 5.97/6.59mph 4) 1mi - 9:37(9:37/mi) 138/144bpm [1327b/mi] 101cal 6.24/6.85mph 5) 0.13mi - 1:03(8:02/mi) 137/139bpm [1100b/mi] 10cal 7.48/7.83mph Add a comment	-	-	-	-
Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22
3.3mi, 35:11 Run - General 1) 1mi - 10:34(10:34/mi) 128/136bpm [1353b/mi] 107cal 5.68/6.14mph 2) 1mi - 11:19(11:19/mi) 134/157bpm [1515b/mi] 118cal 5.31/6.28mph 3) 1mi - 10:35(10:35/mi) 138/148bpm [1460b/mi] 114cal 5.67/6.41mph 4) 0.27mi - 2:44(10:03/mi) 133/144bpm [1338b/mi] 24cal 5.97/6.43mph Add a comment	3.3mi, 35:02 Run - General 1) 1mi - 10:36(10:36/mi) 131/136bpm [1390b/mi] 112cal 5.66/6.85mph 2) 1mi - 10:27(10:27/mi) 139/143bpm [1453b/mi] 120cal 5.74/6.57mph 3) 1mi - 11:10(11:10/mi) 146/149bpm [1630b/mi] 134cal 5.37/6.22mph 4) 0.25mi - 2:48(11:20/mi) 149/149bpm [1688b/mi] 35cal 5.3/6.22mph Add a comment 0.2mi, 1:44 Run - General 1) 0.16mi - 1:44(11:07/mi) 113/130bpm [1256b/mi] 13cal 5.4/6.3mph Add a comment	-	-	-	-	-

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