Strawbs78

Last on at 6pm, 31st Aug 2024

F45

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Recent Training
24th Nov	General	2mi	19:58
23rd Nov	General	5.1mi	50:38
18th Nov	General	3.1mi	29:49
17th Nov	General	6mi	58:30
11th Nov	General	4.4mi	41:51

12 Month Benchmarks	Run
Mile	8:58
5k	28:51
5mi	48:05

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	PB	WB
5km	7		23:38 62.35	23:05 63.89		22:08 66.84	21:35 68.91	22:05 67.35	21:35 6:57/mi	68.91
5mi	7			38:24 62.44	39:08 61.43				38:24 7:41/mi	62.44
10km	12	50:17 59.22	49:11 60.64	48:07 62.11	47:23 63.22	45:49 65.80	46:50 64.37		45:49 7:22/mi	65.80
10mi	5	1:22:59 59.15	1:27:59 55.79		1:17:41 63.43	1:21:44 60.63	1:16:12 65.03		1:16:12 7:37/mi	65.03
12mi	1				1:41:50 58.51				1:41:50 8:29/mi	58.51
13.1mi	13	1:51:17 58.00	1:55:42 55.79	1:50:20 58.58			1:41:19 64.25	1:40:04 65.28	1:40:04 7:38/mi	65.28
15mi	1	2:19:20 53.48							2:19:20 9:17/mi	53.48
20mi	2			3:15:28 51.70			2:54:09 58.34		2:54:09 8:42/mi	58.34
26.2mi	7	4:01:51 55.39	4:05:27 54.59	3:47:36 58.90	3:54:53 57.14		3:49:07 58.70		3:47:36 8:41/mi	58.90

2015		Result	WAVA	Distance
15 Jun	Windsor Triathlon (Sprint)	1:46:36		750m/30km/5km
15 Mar	Silverstone Half Marathon PB	1:40:04	65.28	13.1mi
1 Jan	St Albans parkrun SB	22:05	67.35	5km
2014		Result	WAVA	Distance
16 Nov	St Neots Riverside Half Marathon	1:41:42	64.23	13.1mi
26 Oct	Cross Country League Cheshunt	38:16	63.24	5mi
8 Oct	Hatfield 5k Series Race 2 PB	21:35	68.91	5km
24 Sep	Hatfield 5K series race 1	21:43	68.49	5km
14 Sep	Dunstable Downs 20			20mi
7 Sep	Maidenhead Half Marathon	1:41:41	64.24	13.1mi
23 Aug	St Albans Parkrun	22:30	66.10	5km
11 May	St Albans 10k SB	46:50	64.37	10km
6 Apr	Paris Marathon SB	3:49:07	58.70	26.2mi
16 Mar	Surrey Spitfire 20 PB	2:54:09	58.34	20mi
2 Mar	Silverstone Half Marathon SB	1:41:19	64.25	13.1mi
2 Feb	Watford Half Marathon	1:43:43	62.77	13.1mi
19 Jan	Fred Hughes 10 PB	1:16:12	65.03	10mi
12 Jan	Cross Country League Royston	46:43	55.86	5.4mi
2013		Result	WAVA	Distance
8 Dec	Cross Country League Trent Park	37:41	63.99	5mi
27 Oct	Cross Country League 1 Cheshunt	39:15	61.43	5mi
13 Oct	Herts 10k PB	45:49	65.80	10km
29 Sep	New Garden City 10 SB	1:21:44	60.63	10mi
3 Aug	St Albans Parkrun SB	22:08	66.84	5km
16 Jun	Windsor	2:51:47		1500km/26mi/10km
9 Jun	Whipsnade Zoo Stampede 10k	46:06	65.17	10km
25 May	Dorney SuperSprint	1:19:48		400m/21.2km/5km
19 May	Wheathampstead 10K	48:20	62.16	10km
2012		Result	WAVA	Distance
25 Nov	XXIX Firenze Marathon SB	3:54:53	57.14	26.2mi
28 Oct	Cross country League 1 broxbourne SB	39:08	61.43	5mi
14 Oct	Herts 10k	47:32	63.21	10km
27 May	Whipsnade Zoo Stampede 10k SB	47:23	63.22	10km
19 May	Eton Supersprints	1:20:53		0.4km/20km/5km
29 Jan	GVH Marathon Training - 12 miles PB	1:41:50	58.51	12mi
22 Jan	Fred Hughes 10 SB	1:17:41	63.43	10mi
2011		Result	WAVA	Distance
11 Dec	Sunday XC League - Race 3 Watford	43:40	54.91	5mi
20 Nov	Sunday XC League - Race 2 Trent Park PB	38:24	62.44	5mi
13 Nov	Autumn Challenge	39:14	61.11	5mi
16 Oct	Amsterdam Marathon PB	3:47:36	58.90	26.2mi
17 Jun	Marston Forest 5K SB	23:05	63.89	5km
12 Jun	Windsor Triathlon	3:00:32		1500m/42km/10km
5 Jun	Zoo Stampede 10k SB	48:07	62.11	10km
22 May	Wheathampstead 10K	49:28	60.41	10km
15 May	Eton Supersprints - Sunday	1:21:38		0.4km/20km/5km
17 Apr	London Marathon	4:13:47	52.79	26.2mi
3 Apr	Sandy 10			10mi
27 Mar	Oakley 20 SB	3:15:28	51.70	20mi
6 Mar	Silverstone Half Marathon SB	1:50:20	58.58	13.1mi
2010		Result	WAVA	Distance
14 Nov	Marathon des Alpes Maritimes: Nice - Cannes SB	4:05:27	54.59	26.2mi
10 Oct	Herts 10K	50:55	58.69	10km
18 Jul	NSPCC Milton Keynes Half Marathon	1:56:45	55.29	13.1mi
18 Jun	Marston Forest 5k SB	23:38	62.35	5km
13 Jun	St Albans Half Marathon SB	1:55:42	55.79	13.1mi
6 Jun	Whipsnade Zoo 10k SB	49:11	60.64	10km
23 May	Wheathampstead 10k	50:32	59.02	10km
11 Apr	XXXIV Marathon de Paris	4:11:21	53.30	26.2mi
7 Mar	Nike Milton Keynes Half Marathon	1:56:13	55.54	13.1mi
24 Jan	Fred Hughes 10 SB	1:27:59	55.79	10mi
2009		Result	WAVA	Distance
8 Nov	Marathon Des Alpes-Maritimes SB	4:01:51	55.39	26.2mi
11 Oct	Royal Parks Half Marathon SB	1:51:17	58.00	13.1mi
6 Sep	Garden City 10 SB	1:22:59	59.15	10mi
26 Jul	NSPCC Milton Keynes Half Marathon	1:51:32	57.83	13.1mi
14 Jun	St Albans Half Marathon	1:54:54	56.13	13.1mi
7 Jun	ZSL Whipsnade Zoo 10K SB	50:17	59.22	10km
10 May	Great Daffodil Run 15 mile PB	2:19:20	53.48	15mi
15 Mar	Silverstone Half Marathon	1:52:36	57.28	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	0	0	0	0	0	0	2	8	18	18	34	0	81
2021	0	43	34	0	0	0	0	0	7	0	0	0	84
2020	0	3	0	0	0	0	0	0	0	0	0	0	3
2019	21	15	19	0	20	12	6	47	9	5	0	0	153
2019	0	0	0	0	0	0	95	27	0	0	0	0	122
2017	0	0	0	19	0	0	0	0	0	0	0	0	19
2016	92	76	64	16	0	0	0	0	21	0	0	0	269
2015	0	0	0	0	0	0	0	0	0	0	0	5	5
2015	0	0.9	0	0	0	1.1	2	0	0	0	0	0	4
2015	76	125	123	67	0	50	108	43	32	0	15	39	678
2015	0	0	0	0	66	108	40	0	0	0	0	0	214
2014	0	0	0	0	0	0	0	0	1.2	0	0	0	1.2
2014	100	104	71	36	27	8	69	116	136	96	77	77	915
2014	19	17	0	66	72	24	133	23	0	0	30	0	384
2013	0	0	0	0	0.3	0	0.5	0	0	0	0	0	0.7
2013	0	3	33	31	62	36	68	42	64	63	31	61	495
2013	0	0	70	77	156	113	49	0	0	0	0	0	464
2012	0.6	0.6	2.5	1.1	6.2	2.5	4.8	0	0.3	0	0	0	18.6
2012	125	133	38	13	47	54	0	5	77	130	92	0	714
2012	0	21	130	23	239	126	153	15	29	0	10	0	745
2011	0	0	0	0	0	5	0	0	0	0	0	0	5
2011	6.8	1.7	2.8	1.8	9.2	5.1	2.3	4.7	6.9	3	1.2	0.6	46
2011	79	69	107	70	66	76	93	100	144	104	100	113	1121
2011	0	0	0	73	172	70	32	29	17	18	0	0	413

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
4.8mi, 50:32 Run - General 1) 1mi - 10:20(10:20/mi) 140/149bpm [1446b/mi] 106cal 5.81/6.49mph 2) 1mi - 9:58(9:58/mi) 159/181bpm [1585b/mi] 106cal 6.02/7.24mph 3) 1mi - 10:38(10:38/mi) 178/182bpm [1894b/mi] 119cal 5.64/6.59mph 4) 1mi - 11:21(11:21/mi) 176/183bpm [1998b/mi] 126cal 5.28/6.41mph 5) 0.8mi - 8:14(10:15/mi) 180/184bpm [1844b/mi] 95cal 5.86/7.1mph Add a comment	-	2.6mi, 25:04 Run - General 1) 1mi - 9:53(9:53/mi) 162/176bpm [1601b/mi] 107cal 6.07/6.53mph 2) 1mi - 10:10(10:10/mi) 178/181bpm [1809b/mi] 113cal 5.9/6.89mph 3) 0.56mi - 5:01(9:01/mi) 179/181bpm [1615b/mi] 58cal 6.65/7.87mph Add a comment	-	5mi, 48:58 Run - General 1) 1mi - 10:12(10:12/mi) 141/157bpm [1438b/mi] 98cal 5.88/6.55mph 2) 1mi - 9:35(9:35/mi) 161/174bpm [1544b/mi] 103cal 6.26/6.57mph 3) 1mi - 9:55(9:55/mi) 169/177bpm [1677b/mi] 109cal 6.05/6.59mph 4) 1mi - 9:17(9:17/mi) 172/178bpm [1596b/mi] 102cal 6.47/6.97mph 5) 1mi - 9:54(9:54/mi) 175/180bpm [1733b/mi] 111cal 6.06/6.74mph 6) 0.01mi - 4(9:15/mi) 178/178bpm [1646b/mi] 6.49/6.66mph Add a comment	-	2.4mi, 23:21 Run - General 1) 0.65mi - 6:39(10:16/mi) 133/146bpm [1366b/mi] 63cal 5.84/6.07mph 2) 0.13mi - 1:00(7:35/mi) 144/147bpm [1093b/mi] 11cal 7.91/7.99mph 3) 0.1mi - 1:00(10:19/mi) 143/148bpm [1476b/mi] 10cal 5.81/7.99mph 4) 0.13mi - 1:00(7:41/mi) 141/145bpm [1083b/mi] 10cal 7.81/8.06mph 5) 0.08mi - 1:00(11:49/mi) 143/146bpm [1690b/mi] 9cal 5.08/7.99mph 6) 0.13mi - 1:00(7:26/mi) 143/147bpm [1063b/mi] 9cal 8.07/8.18mph 7) 0.07mi - 1:00(13:40/mi) 158/166bpm [2161b/mi] 9cal 4.39/8.18mph 8) 0.13mi - 1:00(7:45/mi) 171/176bpm [1325b/mi] 11cal 7.74/8.25mph 9) 0.08mi - 1:00(12:50/mi) 171/179bpm [2194b/mi] 10cal 4.68/8.06mph 10) 0.13mi - 1:00(7:42/mi) 171/178bpm [1317b/mi] 11cal 7.79/8.08mph 11) 0.08mi - 1:00(12:03/mi) 173/178bpm [2086b/mi] 10cal 4.98/7.91mph 12) 0.13mi - 1:00(7:58/mi) 175/178bpm [1395b/mi] 11cal 7.53/8.22mph 13) 0.05mi - 52(16:28/mi) 174/180bpm [2864b/mi] 9cal 3.64/7.99mph 14) 0.49mi - 4:50(9:53/mi) 169/176bpm [1670b/mi] 52cal 6.07/6.41mph 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
3mi, 28:48 Run - General 1) 1mi - 9:28(9:28/mi) 152/178bpm [1440b/mi] 99cal 6.34/6.76mph 2) 1mi - 9:22(9:22/mi) 169/179bpm [1582b/mi] 103cal 6.41/6.82mph 3) 1mi - 9:53(9:53/mi) 173/180bpm [1711b/mi] 110cal 6.07/6.76mph 4) 0.01mi - 5(6:56/mi) 177/178bpm [1226b/mi] 8.66/6.76mph Add a comment	-	-	-	-	-	3.2mi, 31:17 Run - General 1) 1mi - 9:51(9:51/mi) 143/170bpm [1407b/mi] 99cal 6.1/6.59mph 2) 1mi - 9:43(9:43/mi) 171/175bpm [1662b/mi] 107cal 6.17/7.31mph 3) 1mi - 9:26(9:26/mi) 175/178bpm [1649b/mi] 107cal 6.37/7.18mph 4) 0.24mi - 2:18(9:30/mi) 174/179bpm [1652b/mi] 25cal 6.32/6.91mph 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
4.4mi, 41:51 Run - General 1) 1mi - 9:42(9:42/mi) 144/175bpm [1397b/mi] 106cal 6.19/6.32mph 2) 1mi - 9:32(9:32/mi) 173/178bpm [1651b/mi] 107cal 6.29/6.99mph 3) 1mi - 9:35(9:35/mi) 175/180bpm [1678b/mi] 109cal 6.26/7.14mph 4) 1mi - 9:42(9:42/mi) 177/180bpm [1717b/mi] 111cal 6.19/6.59mph 5) 0.35mi - 3:20(9:34/mi) 179/181bpm [1713b/mi] 39cal 6.27/6.66mph Add a comment	-	-	-	-	-	6mi, 58:30 Run - General 1) 1mi - 9:37(9:37/mi) 145/159bpm [1395b/mi] 101cal 6.23/6.72mph 2) 1mi - 9:13(9:13/mi) 170/179bpm [1566b/mi] 103cal 6.51/6.64mph 3) 1mi - 9:22(9:22/mi) 174/179bpm [1629b/mi] 106cal 6.41/7.16mph 4) 1mi - 9:35(9:35/mi) 175/179bpm [1677b/mi] 108cal 6.26/7.16mph 5) 1mi - 10:27(10:27/mi) 176/182bpm [1839b/mi] 120cal 5.74/6.82mph 6) 1mi - 10:15(10:15/mi) 178/184bpm [1824b/mi] 119cal 5.86/6.78mph 7) 0mi - 1(10:31/mi) 182/182bpm [1913b/mi] 5.71/6.68mph Add a comment
Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24
3.1mi, 29:49 Run - General 1) 1mi - 9:38(9:38/mi) 143/172bpm [1377b/mi] 101cal 6.23/6.66mph 2) 1mi - 9:24(9:24/mi) 172/179bpm [1616b/mi] 106cal 6.39/7.03mph 3) 1mi - 10:06(10:06/mi) 172/180bpm [1737b/mi] 112cal 5.94/6.89mph 4) 0.08mi - 41(8:48/mi) 179/182bpm [1574b/mi] 8cal 6.82/6.89mph Add a comment	-	-	-	-	5.1mi, 50:38 Run - General 1) 1mi - 10:04(10:04/mi) 139/175bpm [1400b/mi] 104cal 5.96/6.99mph 2) 1mi - 9:50(9:50/mi) 172/180bpm [1690b/mi] 108cal 6.1/7.28mph 3) 1mi - 9:55(9:55/mi) 174/179bpm [1725b/mi] 110cal 6.05/7.03mph 4) 1mi - 10:19(10:19/mi) 175/183bpm [1806b/mi] 114cal 5.82/6.89mph 5) 1mi - 9:57(9:57/mi) 178/186bpm [1773b/mi] 112cal 6.03/7.24mph 6) 0.07mi - 33(8:00/mi) 177/179bpm [1415b/mi] 6cal 7.51/7.72mph Add a comment	2mi, 19:58 Run - General 1) 1mi - 10:18(10:18/mi) 142/177bpm [1462b/mi] 103cal 5.83/6.72mph 2) 1mi - 9:38(9:38/mi) 176/181bpm [1694b/mi] 108cal 6.23/7.1mph 3) 0.01mi - 3(8:16/mi) 178/178bpm [1470b/mi] 7.27/6.78mph Add a comment

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