Strawbs78

Last on at 6pm, 31st Aug 2024

F45

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Recent Training
27th Dec	General	5.6mi	55:05
25th Dec	General	3.3mi	32:21
24th Dec	General	5.2mi	51:20
22nd Dec	General	3.3mi	30:18
19th Dec	General	4.3mi	40:49

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	39	40	126
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

Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	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
-	4.8mi, 46:29 Run - General 1) 1mi - 9:33(9:33/mi) 141/164bpm [1347b/mi] 93cal 6.28/6.74mph 2) 1mi - 9:37(9:37/mi) 170/178bpm [1635b/mi] 104cal 6.24/6.7mph 3) 1mi - 9:40(9:40/mi) 173/178bpm [1672b/mi] 105cal 6.21/7.31mph 4) 1mi - 9:51(9:51/mi) 173/178bpm [1704b/mi] 107cal 6.09/6.97mph 5) 0.79mi - 7:48(9:52/mi) 176/181bpm [1736b/mi] 87cal 6.08/6.76mph Add a comment	3.1mi, 29:43 Run - General 1) 1mi - 9:35(9:35/mi) 141/168bpm [1351b/mi] 99cal 6.26/6.62mph 2) 1mi - 9:29(9:29/mi) 168/183bpm [1594b/mi] 103cal 6.32/7.01mph 3) 1mi - 9:48(9:48/mi) 171/177bpm [1675b/mi] 106cal 6.12/6.78mph 4) 0.09mi - 51(9:08/mi) 176/179bpm [1608b/mi] 9cal 6.57/6.76mph Add a comment	-	-	-	-
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	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
-	-	4mi, 38:09 Run - General 1) 1mi - 9:18(9:18/mi) 143/164bpm [1329b/mi] 94cal 6.46/6.85mph 2) 1mi - 9:24(9:24/mi) 169/176bpm [1589b/mi] 103cal 6.38/6.87mph 3) 1mi - 9:45(9:45/mi) 172/178bpm [1678b/mi] 105cal 6.15/7.58mph 4) 1mi - 9:32(9:32/mi) 174/179bpm [1660b/mi] 105cal 6.29/7.06mph 5) 0.02mi - 9(8:24/mi) 177/178bpm [1488b/mi] 1cal 7.14/7.12mph Add a comment	-	-	-	-
Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	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
-	-	3.7mi, 36:25 Run - General 1) 1mi - 10:08(10:08/mi) 145/163bpm [1470b/mi] 106cal 5.92/6.26mph 2) 1mi - 10:12(10:12/mi) 162/176bpm [1653b/mi] 109cal 5.88/6.32mph 3) 1mi - 9:26(9:26/mi) 173/180bpm [1631b/mi] 106cal 6.36/6.87mph 4) 0.74mi - 6:39(9:01/mi) 177/189bpm [1596b/mi] 76cal 6.65/7.06mph Add a comment	-	3.2mi, 30:45 Run - General 1) 1mi - 9:54(9:54/mi) 140/151bpm [1385b/mi] 101cal 6.06/6.74mph 2) 1mi - 9:39(9:39/mi) 164/176bpm [1583b/mi] 107cal 6.22/7.26mph 3) 1mi - 9:45(9:45/mi) 171/177bpm [1668b/mi] 106cal 6.15/6.99mph 4) 0.18mi - 1:27(8:14/mi) 173/175bpm [1423b/mi] 16cal 7.29/7.47mph Add a comment	4.3mi, 40:49 Run - General 1) 1mi - 9:55(9:55/mi) 143/153bpm [1419b/mi] 100cal 6.05/6.64mph 2) 1mi - 9:17(9:17/mi) 170/176bpm [1579b/mi] 103cal 6.46/6.7mph 3) 1mi - 9:16(9:16/mi) 173/178bpm [1605b/mi] 103cal 6.47/6.82mph 4) 1mi - 9:21(9:21/mi) 174/178bpm [1626b/mi] 104cal 6.42/6.99mph 5) 0.34mi - 3:00(8:55/mi) 172/178bpm [1535b/mi] 33cal 6.72/7.43mph Add a comment	-
Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27
-	3.3mi, 30:18 Run - General 1) 1mi - 9:31(9:31/mi) 138/151bpm [1313b/mi] 101cal 6.31/6.82mph 2) 1mi - 9:21(9:21/mi) 165/174bpm [1543b/mi] 99cal 6.42/7.08mph 3) 1mi - 9:05(9:05/mi) 173/177bpm [1572b/mi] 102cal 6.6/7.18mph 4) 0.25mi - 2:21(9:15/mi) 175/178bpm [1619b/mi] 26cal 6.49/6.91mph Add a comment	-	5.2mi, 51:20 Run - General 1) 1mi - 10:31(10:31/mi) 140/153bpm [1471b/mi] 105cal 5.71/6.64mph 2) 1mi - 10:06(10:06/mi) 161/170bpm [1627b/mi] 102cal 5.94/7.22mph 3) 1mi - 10:04(10:04/mi) 170/175bpm [1712b/mi] 108cal 5.96/6.78mph 4) 1mi - 9:40(9:40/mi) 174/177bpm [1682b/mi] 107cal 6.21/6.76mph 5) 1mi - 9:39(9:39/mi) 176/179bpm [1700b/mi] 108cal 6.21/6.95mph 6) 0.15mi - 1:20(8:58/mi) 176/178bpm [1579b/mi] 15cal 6.69/7.14mph Add a comment	3.3mi, 32:21 Run - General 1) 1mi - 10:10(10:10/mi) 138/152bpm [1402b/mi] 101cal 5.91/6.57mph 2) 1mi - 9:58(9:58/mi) 162/172bpm [1615b/mi] 105cal 6.02/6.57mph 3) 1mi - 9:43(9:43/mi) 170/178bpm [1652b/mi] 104cal 6.17/7.28mph 4) 0.27mi - 2:30(9:16/mi) 169/173bpm [1566b/mi] 27cal 6.47/7.18mph Add a comment	-	5.6mi, 55:05 Run - General 1) 1mi - 10:13(10:13/mi) 141/156bpm [1441b/mi] 103cal 5.87/6.55mph 2) 1mi - 9:59(9:59/mi) 153/161bpm [1526b/mi] 94cal 6.01/7.12mph 3) 1mi - 9:50(9:50/mi) 163/173bpm [1604b/mi] 105cal 6.1/6.78mph 4) 1mi - 9:26(9:26/mi) 169/173bpm [1595b/mi] 105cal 6.36/6.8mph 5) 1mi - 9:49(9:49/mi) 170/175bpm [1668b/mi] 106cal 6.11/7.01mph 6) 0.63mi - 5:48(9:10/mi) 171/175bpm [1566b/mi] 64cal 6.55/7.16mph Add a comment

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