Hedgie18

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Recent Training
31st Jan	General	4.4mi	39:14
28th Jan	Intervals	5mi	47:00
25th Jan	General	7.5mi	1:08:32
22nd Jan	Intervals	5.1mi	47:30
20th Jan	General	5mi	46:54

12 Month Benchmarks	Run
Mile	7:53
5k	26:21
5mi	44:28
10k	56:39

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Buddies (6)

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Best Times
Best WAVA

Dist	Races	2009	2011	2012	2013	2014	2015	2016	2018	PB	WB
5km	11		19:59 64.30		18:58 67.75	18:58 67.75	18:58 67.75	20:36 62.38	20:30 62.68	18:58 6:06/mi	67.75
5mi	1				32:35 64.65					32:35 6:31/mi	64.65
10km	8		42:51 61.61		40:46 64.76	42:30 62.12	40:02 65.95	42:43 61.80		40:02 6:27/mi	65.95
13.1mi	6	1:44:38 55.41		1:57:59 49.14	1:32:55 62.39	1:35:19 60.82		1:56:38 49.71	1:35:01 61.02	1:32:55 7:06/mi	62.39
26.2mi	4			4:20:17 46.70	3:49:55 52.87	3:38:38 55.60			4:10:12 48.58	3:38:38 8:21/mi	55.60
100km	1				15:44:03 37.71					15:44:03 15:12/mi	37.71

2018		Result	WAVA	Distance
7 Oct	Bournemouth Marathon SB	4:10:12	48.58	26.2mi
9 Sep	New Forest Half Marathon SB	1:35:01	61.02	13.1mi
25 Aug	Brockenhurst parkrun SB	20:30	62.68	5km
7 Jul	Peterborough parkrun	20:51	61.63	5km
5 May	Alness parkrun	22:21	57.49	5km
2016		Result	WAVA	Distance
9 Oct	Great Eastern Run SB	1:56:38	49.71	13.1mi
25 Sep	West Pinchbeck 10k	44:12	59.73	10km
5 Jun	Woodhall Spa 10k	43:15	61.04	10km
1 May	Langtoft 10K SB	42:43	61.80	10km
23 Apr	Peterborough parkrun SB	20:36	62.38	5km
9 Apr	Rutland Water parkrun	21:02	61.09	5km
2015		Result	WAVA	Distance
19 Apr	Bourne Woods 10k	40:43	64.84	10km
29 Mar	Thorney 10k and Fun Run PB	40:02	65.95	10km
21 Mar	Peterborough parkrun #90 SB	18:58	67.75	5km
2014		Result	WAVA	Distance
27 Dec	Southend parkrun	20:00	64.25	5km
2 Nov	Billericay 10K SB	42:30	62.12	10km
25 Oct	Peterborough parkrun #67 SB	18:58	67.75	5km
27 Jul	Outlaw Iron Distance Triathlon	12:49:25		2.4mi/112mi/26.2mi
24 May	Belvoir Castle - Beaver Triathlon	5:16:35		1.9km/74km/21.1km
6 Apr	Greater Manchester Marathon PB	3:38:38	55.60	26.2mi
16 Feb	Barcelona Half Marathon SB	1:35:19	60.82	13.1mi
2013		Result	WAVA	Distance
13 Jul	Race to the Stones 100k PB	15:44:03	37.71	100km
12 May	Hastings 5M Road Race PB	32:35	64.65	5mi
21 Apr	London Marathon SB	3:49:55	52.87	26.2mi
30 Mar	Southend parkrun 28 PB	18:58	67.75	5km
24 Mar	Canterbury Riverside 10k SB	40:46	64.76	10km
3 Mar	Silverstone Half Marathon PB	1:32:55	62.39	13.1mi
23 Feb	Southend parkrun	19:35	65.62	5km
2012		Result	WAVA	Distance
30 Sep	USN Dorney Lake Triathlon	2:46:04		1.5km/40km/10km
19 Aug	Brett Ashford Triathlon	2:51:59		1.5km/40km/10km
10 Jun	Southend Half Marathon SB	1:57:59	49.14	13.1mi
27 May	Edinburgh Marathon SB	4:20:17	46.70	26.2mi
2011		Result	WAVA	Distance
6 Nov	Billericay 10K SB	42:51	61.61	10km
15 Oct	Bromley parkrun # 110 SB	19:59	64.30	5km
2009		Result	WAVA	Distance
6 Sep	Bristol Half Marathon SB	1:44:38	55.41	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
2025	63	0	0	0	0	0	0	0	0	0	0	0	63
2024	0	0	4	0	0	0	0	2	0	0	0	6	12
2023	0	0	0	3	0	0	0	0	0	0	0	0	3
2023	0	15	31	0	0	0	0	0	0	0	0	0	46
2022	4	44	35	11	0	0	0	0	7	0	0	0	102
2021	7	0	0	0	0	0	0	0	0	0	0	0	7
2020	0	0	12	35	0	0	4	0	0	0	0	16	66
2020	0	0	0	0	47	0	0	0	0	0	0	0	47
2019	4	18	0	4	0	0	0	16	0	0	0	0	43
2018	0	0	0	12	90	171	192	200	88	29	0	0	782
2017	0	13	0	0	14	0	0	0	0	0	0	0	26
2017	0	0	0	0	0	0	0	2.4	0	0	0	0	2.4
2017	1	9	0	7	25	66	0	22	0	0	0	4	133
2017	0	0	0	6	0	22	8	0	0	0	0	0	36
2016	0	0	9	0	7	29	9	22	0	0	0	0	77
2016	50	16	27	130	158	69	4	56	96	37	0	30	673
2016	0	0	0	0	0	0	43	16	0	0	0	0	58
2015	0	0	0	0	0	0	0	30	0	7	0	0	37
2015	0	0	0	0	0	0	0	0.9	0	0	0	0	0.9
2015	191	189	189	127	4	54	26	100	79	24	12	45	1039
2015	0	0	0	3	84	128	19	16	0	0	0	22	271
2014	0	0	0	3.1	2.8	3.2	7	0	0	0	0	0	16.1
2014	152	127	159	124	101	116	91	96	103	86	18	116	1288
2014	0	0	0	122	297	273	317	65	0	0	0	2	1076
2013	130	135	131	100	136	157	124	104	100	100	133	186	1538
2013	0	0	0	0	0	0	0	28	60	0	0	0	88
2012	0	0	0	0	0	2	2.5	5.1	1.9	0	0	0	11.5
2012	40	55	35	70	77	46	69	54	33	33	108	115	733
2012	0	11	48	56	0	50	80	176	119	35	0	0	575
2011	0	0	0	5	6	0	0	0	0	0	0	0	11
2011	0	0	0	0	0	0	0	1.3	0.9	0	1.2	1.6	5
2011	26	0	19	0	3	12	4	78	60	49	36	12	300
2011	0	20	174	251	312	305	1094	0	52	0	6	0	2214
2010	0	0	0	0.4	0	0	0	1.4	0	0	0	0	1.8
2010	0	0	0	0	7	0	0	19	23	4	0	0	54
2010	0	0	10	104	7	0	0	22	0	0	0	0	144
2009	0	0	0	0	0	0	0	0	13	0	0	0	13

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	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
-	-	4.4mi, 41:31 Run - General 1) 1km - 5:58(5:58/km) 151/170bpm [902b/km] 77cal 10.05/0kmph 2) 1km - 6:00(6:00/km) 159/165bpm [953b/km] 82cal 10.01/0kmph 3) 1km - 6:09(6:09/km) 163/166bpm [1001b/km] 86cal 9.77/0kmph 4) 1km - 6:18(6:18/km) 164/168bpm [1033b/km] 88cal 9.52/0kmph 5) 1km - 6:19(6:19/km) 179/196bpm [1129b/km] 98cal 9.51/0kmph 6) 1km - 5:36(5:36/km) 178/184bpm [997b/km] 88cal 10.71/0kmph 7) 1km - 5:11(5:11/km) 181/196bpm [939b/km] 84cal 11.57/0kmph 8) 0km - 1(3:07/km) 190/190bpm [592b/km] 19.25/0kmph Took it real steady for 5k and then pushed harder for the last 2. Add a comment	-	3.7mi, 35:43 Run - Intervals 1) 1km - 6:35(6:35/km) 142/152bpm [935b/km] 81cal 9.12/0kmph 2) 1km - 6:41(6:41/km) 154/159bpm [1029b/km] 87cal 8.98/0kmph 3) 1km - 5:12(5:12/km) 173/182bpm [901b/km] 77cal 11.52/0kmph 4) 1km - 4:41(4:41/km) 181/188bpm [847b/km] 75cal 12.82/0kmph 5) 1km - 6:47(6:47/km) 175/185bpm [1187b/km] 101cal 8.85/0kmph 6) 1km - 5:46(5:46/km) 178/184bpm [1025b/km] 88cal 10.42/0kmph 7) 0.01km - 1(3:31/km) 181/181bpm [637b/km] 17.05/0kmph Add a comment	-	-
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	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
6.2mi, 57:35 Run - General 1) 1km - 5:32(5:32/km) 143/172bpm [790b/km] 65cal 10.86/0kmph 2) 1km - 5:38(5:38/km) 172/176bpm [969b/km] 82cal 10.66/0kmph 3) 1km - 5:48(5:48/km) 174/180bpm [1010b/km] 85cal 10.34/0kmph 4) 1km - 5:27(5:27/km) 172/181bpm [937b/km] 79cal 11.01/0kmph 5) 1km - 5:40(5:40/km) 178/182bpm [1007b/km] 86cal 10.6/0kmph 6) 1km - 5:45(5:45/km) 181/187bpm [1042b/km] 91cal 10.42/0kmph 7) 1km - 6:06(6:06/km) 182/188bpm [1111b/km] 97cal 9.82/0kmph 8) 1km - 6:01(6:01/km) 183/186bpm [1100b/km] 94cal 9.98/0kmph 9) 1km - 6:06(6:06/km) 183/190bpm [1117b/km] 97cal 9.83/0kmph 10) 1km - 5:31(5:31/km) 184/191bpm [1016b/km] 90cal 10.86/0kmph 11) 0km - 1(3:50/km) 191/191bpm [732b/km] 15.66/0kmph Add a comment	-	4.4mi, 41:37 Run - Intervals 1) 1km - 6:08(6:08/km) 134/146bpm [822b/km] 68cal 9.78/0kmph 2) 1km - 6:27(6:27/km) 157/168bpm [1013b/km] 84cal 9.3/0kmph 3) 1km - 5:53(5:53/km) 157/167bpm [925b/km] 75cal 10.19/0kmph 4) 1km - 5:39(5:39/km) 156/170bpm [881b/km] 70cal 10.63/0kmph 5) 1km - 5:45(5:45/km) 154/167bpm [885b/km] 69cal 10.44/0kmph 6) 1km - 5:40(5:40/km) 157/177bpm [890b/km] 71cal 10.58/0kmph 7) 1km - 6:04(6:04/km) 162/169bpm [982b/km] 81cal 9.89/0kmph 8) 0km - 1(3:48/km) 165/165bpm [626b/km] 15.8/0kmph 400m x 8 1: 1.56 2: 1.47 3: 1.43 4: 1.46 5: 1.46 6: 1.44 7: 1.42 8: 1.42 Add a comment	-	4.7mi, 47:58 Run - Hill Work 1) 1km - 6:00(6:00/km) 145/160bpm [869b/km] 73cal 10.01/0kmph 2) 1km - 5:55(5:55/km) 156/164bpm [924b/km] 78cal 10.13/0kmph 3) 1km - 6:34(6:34/km) 159/167bpm [1045b/km] 83cal 9.13/0kmph 4) 1km - 6:41(6:41/km) 158/172bpm [1056b/km] 86cal 8.97/0kmph 5) 1km - 6:29(6:29/km) 159/166bpm [1030b/km] 84cal 9.26/0kmph 6) 1km - 7:20(7:20/km) 157/176bpm [1152b/km] 88cal 8.18/0kmph 7) 1km - 6:12(6:12/km) 168/176bpm [1042b/km] 86cal 9.67/0kmph 8) 0.5km - 2:46(5:33/km) 173/178bpm [960b/km] 40cal 10.82/0kmph Hills 30 sec, 45, 60, 45, 30, 45, 60, 45, 30, 45, 60, 45, 30 Add a comment	-	-
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	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
6.4mi, 1:02:30 Run - General 1) 1km - 6:18(6:18/km) 143/153bpm [900b/km] 78cal 9.53/0kmph 2) 1km - 6:29(6:29/km) 152/158bpm [985b/km] 84cal 9.26/0kmph 3) 1km - 7:06(7:06/km) 156/166bpm [1107b/km] 89cal 8.46/0kmph 4) 1km - 6:14(6:14/km) 154/158bpm [959b/km] 80cal 9.63/0kmph 5) 1km - 6:22(6:22/km) 157/163bpm [999b/km] 83cal 9.43/0kmph 6) 0.05km - 19(6:25/km) 158/161bpm [1014b/km] 4cal 9.35/0kmph Mis-click at the start meant I missed the first 800m. Watch running out of battery meant I missed the last 4.5k! Plotted the route and just over 10k. Took it easy as right lower leg was still sore from hills on Thursday. Add a comment	5mi, 46:54 Run - General 1) 1km - 5:59(5:59/km) 143/156bpm [855b/km] 72cal 10.04/0kmph 2) 1km - 6:08(6:08/km) 161/171bpm [989b/km] 84cal 9.77/0kmph 3) 1km - 5:49(5:49/km) 161/169bpm [937b/km] 79cal 10.31/0kmph 4) 1km - 5:50(5:50/km) 162/168bpm [945b/km] 79cal 10.29/0kmph 5) 1km - 5:41(5:41/km) 162/175bpm [922b/km] 78cal 10.54/0kmph 6) 1km - 5:42(5:42/km) 173/180bpm [986b/km] 83cal 10.53/0kmph 7) 1km - 5:42(5:42/km) 172/177bpm [981b/km] 83cal 10.52/0kmph 8) 1km - 5:46(5:46/km) 173/179bpm [998b/km] 84cal 10.4/0kmph 9) 0.05km - 16(5:07/km) 177/179bpm [906b/km] 4cal 11.73/0kmph Did a few strides, but felt pretty sluggish this evening. Want to get out for intervals on Wednesday. Add a comment	-	5.1mi, 47:30 Run - Intervals 1) 1km - 5:50(5:50/km) 132/140bpm [771b/km] 64cal 10.27/0kmph 2) 1km - 5:38(5:38/km) 145/174bpm [816b/km] 69cal 10.66/0kmph 3) 1km - 6:10(6:10/km) 151/170bpm [932b/km] 75cal 9.72/0kmph 4) 1km - 5:33(5:33/km) 151/163bpm [838b/km] 67cal 10.81/0kmph 5) 1km - 5:46(5:46/km) 150/167bpm [864b/km] 67cal 10.41/0kmph 6) 1km - 6:19(6:19/km) 157/166bpm [993b/km] 79cal 9.49/0kmph 7) 1km - 5:52(5:52/km) 158/175bpm [927b/km] 76cal 10.22/0kmph 8) 1km - 5:38(5:38/km) 165/170bpm [930b/km] 78cal 10.64/0kmph 9) 0.13km - 43(5:34/km) 165/167bpm [919b/km] 9cal 10.77/0kmph 10 min warm up 3 min, 75 sec rest, 2 min, 75 sec rest, 1 min, 2 min rest x 3 Add a comment	-	-	7.5mi, 1:08:32 Run - General 1) 1km - 6:01(6:01/km) 132/142bpm [794b/km] 68cal 9.98/0kmph 2) 1km - 5:52(5:52/km) 136/144bpm [797b/km] 67cal 10.23/0kmph 3) 1km - 6:03(6:03/km) 160/169bpm [967b/km] 84cal 9.93/0kmph 4) 1km - 6:25(6:25/km) 165/168bpm [1059b/km] 92cal 9.35/0kmph 5) 1km - 6:45(6:45/km) 164/178bpm [1107b/km] 93cal 8.89/0kmph 6) 1km - 5:29(5:29/km) 170/176bpm [933b/km] 81cal 10.94/0kmph 7) 1km - 5:34(5:34/km) 169/178bpm [940b/km] 82cal 10.79/0kmph 8) 1km - 5:11(5:11/km) 171/178bpm [885b/km] 78cal 11.59/0kmph 9) 1km - 5:00(5:00/km) 169/177bpm [844b/km] 74cal 12.01/0kmph 10) 1km - 5:16(5:16/km) 173/178bpm [912b/km] 80cal 11.38/0kmph 11) 1km - 5:36(5:36/km) 174/193bpm [974b/km] 85cal 10.72/0kmph 12) 1km - 5:21(5:21/km) 174/180bpm [930b/km] 82cal 11.23/0kmph 13) 0km - 1(2:47/km) 177/177bpm [493b/km] 21.57/0kmph Add a comment
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	Sat 1st Feb Feb 1
-	-	5mi, 47:00 Run - Intervals 1) 1km - 5:42(5:42/km) 151/165bpm [859b/km] 75cal 10.54/0kmph 2) 1km - 5:58(5:58/km) 159/165bpm [948b/km] 84cal 10.06/0kmph 3) 1km - 6:00(6:00/km) 153/181bpm [919b/km] 76cal 9.99/0kmph 4) 1km - 5:39(5:39/km) 156/175bpm [881b/km] 76cal 10.62/0kmph 5) 1km - 5:51(5:51/km) 161/180bpm [943b/km] 81cal 10.24/0kmph 6) 1km - 5:58(5:58/km) 164/178bpm [980b/km] 85cal 10.04/0kmph 7) 1km - 5:56(5:56/km) 167/176bpm [990b/km] 87cal 10.12/0kmph 8) 1km - 5:38(5:38/km) 173/177bpm [975b/km] 86cal 10.64/0kmph 9) 0.06km - 18(5:23/km) 174/176bpm [936b/km] 4cal 11.15/0kmph Intervals - some up a slight gradient and some down. 30 sec, 60, 90, 60, 30, 60, 90, 60, 30, 60, 90, 60, 30 Add a comment	-	-	4.4mi, 39:14 Run - General 1) 1km - 5:32(5:32/km) 146/156bpm [807b/km] 72cal 10.85/0kmph 2) 1km - 5:31(5:31/km) 154/165bpm [849b/km] 74cal 10.88/0kmph 3) 1km - 5:44(5:44/km) 159/167bpm [911b/km] 80cal 10.47/0kmph 4) 1km - 5:39(5:39/km) 161/170bpm [909b/km] 80cal 10.62/0kmph 5) 1km - 5:38(5:38/km) 160/169bpm [902b/km] 79cal 10.64/0kmph 6) 1km - 5:35(5:35/km) 167/177bpm [933b/km] 82cal 10.74/0kmph 7) 1km - 5:34(5:34/km) 165/178bpm [917b/km] 80cal 10.79/0kmph 8) 0.01km - 1(3:38/km) 165/165bpm [599b/km] 16.53/0kmph Add a comment	-

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