kersh

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Recent Training
24th Dec	General	5.1mi	43:06
22nd Dec	General	6.2mi	57:56
21st Dec	General	3.2mi	24:05
19th Dec	General	0.9mi	7:11
19th Dec	General	1.4mi	10:59

12 Month Benchmarks	Run	Bike
Mile	6:26	1:22
5k	21:24	14:52
5mi	41:25	25:56
10k	51:49	31:52
10mi	1:24:27	1:07:09
Half	1:56:31	1:30:52

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Best Times
Best WAVA

Dist	Races	2006	2009	2010	2013	2021	2022	2023	PB	WB
5km	4				21:15 68.21	20:45 74.56	21:10 73.71		20:45 6:41/mi	74.56
10km	4			42:24 67.78		45:26 69.50			42:24 6:49/mi	69.50
13.1mi	5	1:56:57 51.94		1:36:23 65.14			1:49:41 63.38	1:41:26 69.52	1:36:23 7:21/mi	69.52
26.2mi	3		4:19:00 50.41	3:45:23 58.41	3:54:21 57.63				3:45:23 8:36/mi	58.41

2024		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon			13.1mi
7 Apr	Brighton Marathon			26.2mi
2023		Result	WAVA	Distance
8 Oct	Shrewsbury Half Marathon SB	1:41:26	69.52	13.1mi
2022		Result	WAVA	Distance
20 Mar	Wilmslow Half Marathon	1:50:12	63.38	13.1mi
12 Mar	Shrewsbury parkrun SB	21:10	73.71	5km
20 Feb	Quicksilver Hampton Court Half Marathon SB	1:49:41	63.09	13.1mi
2021		Result	WAVA	Distance
12 Dec	Telford 10K SB	45:26	69.50	10km
24 Oct	Church Stretton 10K	48:02	65.74	10km
23 Oct	Shrewsbury parkrun	23:34	65.65	5km
16 Oct	Shrewsbury parkrun PB	20:45	74.56	5km
2013		Result	WAVA	Distance
19 Oct	Shrewsbury Park Run SB	21:15	68.21	5km
23 Jun	Shrewsbury Marathon SB	3:54:21	57.63	26.2mi
2012		Result	WAVA	Distance
29 Apr	Shakespeare Marathon			26.2mi
2010		Result	WAVA	Distance
30 Oct	Snowdonia Marathon PB	3:45:23	58.41	26.2mi
12 Sep	Lake Vyrnwy Half Marathon PB	1:36:23	65.14	13.1mi
9 May	Muller Market Drayton 10k PB	42:24	67.78	10km
10 Jan	Telford 10K Rearranged for 24th Jan !	42:56	66.40	10km
2009		Result	WAVA	Distance
26 Apr	London Marathon SB	4:19:00	50.41	26.2mi
2006		Result	WAVA	Distance
24 Sep	Great Langdale Half Marathon SB	1:56:57	51.94	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	13	8	0	0	4	82	8	0	0	0	115
2024	18	40	69	82	87	78	74	61	33	102	74	60	778
2024	0	0	0	0	0	30	0	0	0	0	0	0	30
2023	0	0	0	8	0	2	6	11	10	0	0	0	37
2023	64	85	54	122	87	77	64	103	88	135	88	13	981
2022	0	0	0	0	0	0	0	0	21	4	0	0	26
2022	83	63	82	37	82	56	23	84	83	90	25	16	726
2022	0	0	0	0	0	29	218	89	16	0	0	0	352
2021	60	60	68	62	76	3	0	59	73	70	69	73	675
2021	0	0	0	16	10	165	15	47	14	0	0	0	266
2020	0	0	0	0	0	71	80	107	84	31	0	17	389
2019	55	73	57	37	101	97	4	0	0	0	0	0	423
2017	142	163	80	73	25	0	0	0	0	0	0	0	482
2016	54	41	26	0	32	17	10	74	138	108	0	0	499
2015	180	74	0	17	0	35	6	25	35	34	16	38	458
2015	0	13	0	0	0	0	7	0	0	0	0	0	20
2014	79	71	91	48	20	198	118	0	15	0	0	0	639
2014	0	0	0	0	0	20	0	0	0	0	0	0	20
2013	13	0	48	116	103	109	55	0	0	0	0	0	445
2012	59	89	68	57	101	113	72	81	91	136	82	57	1005
2011	34	0	0	0	0	13	3	16	14	22	30	48	179
2010	34	40	47	129	86	40	0	24	133	102	106	64	804
2009	0	0	0	0	0	0	0	0	0	0	6	38	44

Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	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
5.1mi, 41:36 Run - General 1) 1mi - 10:09(10:09/mi) 130/143bpm [1320b/mi] 139cal 363/483W 2) 1mi - 7:59(7:59/mi) 150/160bpm [1196b/mi] 132cal 450/582W 3) 1mi - 7:51(7:51/mi) 159/172bpm [1249b/mi] 140cal 475/692W 4) 1mi - 7:52(7:52/mi) 147/163bpm [1157b/mi] 121cal 372/693W 5) 1mi - 7:22(7:22/mi) 148/159bpm [1089b/mi] 117cal 410/506W 6) 0.06mi - 24(6:18/mi) 148/151bpm [933b/mi] 6cal 473/486W Add a comment	-	3.8mi, 31:55 Run - General 1) 1mi - 9:30(9:30/mi) 130/145bpm [1236b/mi] 130cal 340/403W 2) 1mi - 8:08(8:08/mi) 149/155bpm [1212b/mi] 130cal 398/530W 3) 1mi - 7:42(7:42/mi) 157/164bpm [1208b/mi] 132cal 462/580W 4) 0.76mi - 6:35(8:42/mi) 153/160bpm [1332b/mi] 106cal 382/536W Add a comment	8.3mi, 1:23:37 Run - General 1) 1mi - 11:22(11:22/mi) 117/127bpm [1330b/mi] 139cal 335/440W 2) 1mi - 10:25(10:25/mi) 137/146bpm [1426b/mi] 153cal 422/521W 3) 1mi - 11:38(11:38/mi) 147/154bpm [1710b/mi] 179cal 455/560W 4) 1mi - 11:39(11:39/mi) 133/157bpm [1549b/mi] 134cal 316/514W 5) 1mi - 10:08(10:08/mi) 112/117bpm [1134b/mi] 95cal 233/304W 6) 1mi - 9:08(9:08/mi) 127/135bpm [1160b/mi] 119cal 358/529W 7) 1mi - 8:49(8:49/mi) 137/144bpm [1209b/mi] 128cal 376/551W 8) 1mi - 7:51(7:51/mi) 143/150bpm [1122b/mi] 119cal 386/459W 9) 0.34mi - 2:38(7:46/mi) 147/149bpm [1143b/mi] 42cal 395/469W Add a comment	-	5.7mi, 47:44 Run - General 1) 1mi - 9:32(9:32/mi) 126/135bpm [1201b/mi] 132cal 356/472W 2) 1mi - 8:38(8:38/mi) 133/145bpm [1149b/mi] 125cal 415/614W 3) 1mi - 7:05(7:05/mi) 145/151bpm [1028b/mi] 114cal 473/712W 4) 1mi - 9:05(9:05/mi) 138/155bpm [1253b/mi] 132cal 362/573W 5) 1mi - 8:09(8:09/mi) 142/148bpm [1158b/mi] 125cal 444/764W 6) 0.65mi - 5:15(8:04/mi) 139/147bpm [1121b/mi] 78cal 420/921W Add a comment	-
Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	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
3.3mi, 33:01 Run - General 1) 1mi - 10:56(10:56/mi) 120/127bpm [1312b/mi] 133cal 309/431W 2) 1mi - 10:10(10:10/mi) 125/131bpm [1271b/mi] 133cal 330/398W 3) 1mi - 9:15(9:15/mi) 135/142bpm [1248b/mi] 133cal 394/468W 4) 0.33mi - 2:40(8:04/mi) 141/143bpm [1138b/mi] 41cal 412/468W Add a comment	-	-	-	-	5.1mi, 48:16 Run - General 1) 1mi - 11:18(11:18/mi) 119/132bpm [1345b/mi] 138cal 322/422W 2) 1mi - 10:01(10:01/mi) 132/137bpm [1323b/mi] 138cal 347/450W 3) 1mi - 9:33(9:33/mi) 141/148bpm [1346b/mi] 141cal 406/552W 4) 1mi - 8:40(8:40/mi) 142/153bpm [1231b/mi] 129cal 363/544W 5) 1mi - 8:00(8:00/mi) 142/146bpm [1137b/mi] 122cal 401/491W 6) 0.1mi - 43(7:18/mi) 144/146bpm [1052b/mi] 11cal 480/499W Add a comment	-
Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	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
5.1mi, 48:05 Run - General 1) 1mi - 11:45(11:45/mi) 121/133bpm [1422b/mi] 142cal 319/431W 2) 1mi - 10:07(10:07/mi) 131/145bpm [1325b/mi] 138cal 349/489W 3) 1mi - 9:22(9:22/mi) 138/147bpm [1292b/mi] 137cal 374/546W 4) 1mi - 8:59(8:59/mi) 136/146bpm [1222b/mi] 127cal 368/480W 5) 1mi - 7:26(7:26/mi) 146/152bpm [1086b/mi] 118cal 416/526W 6) 0.06mi - 26(7:21/mi) 149/150bpm [1096b/mi] 7cal 465/485W Add a comment	-	3.2mi, 24:28 Run - General 1) 1mi - 8:47(8:47/mi) 130/155bpm [1142b/mi] 127cal 399/642W 2) 1mi - 7:29(7:29/mi) 155/158bpm [1159b/mi] 125cal 423/466W 3) 1mi - 7:12(7:12/mi) 153/158bpm [1102b/mi] 121cal 463/647W 4) 0.16mi - 59(6:17/mi) 153/154bpm [962b/mi] 17cal 495/505W Add a comment 0.8mi, 8:05 Run - General 1) 0.81mi - 8:05(10:02/mi) 125/143bpm [1255b/mi] 108cal 352/530W Add a comment	10mi, 1:32:07 Run - General 1) 1mi - 10:48(10:48/mi) 120/129bpm [1296b/mi] 137cal 337/419W 2) 1mi - 9:56(9:56/mi) 128/133bpm [1271b/mi] 136cal 375/478W 3) 1mi - 9:56(9:56/mi) 131/145bpm [1302b/mi] 138cal 360/537W 4) 1mi - 10:15(10:15/mi) 143/151bpm [1467b/mi] 154cal 397/550W 5) 1mi - 9:40(9:40/mi) 147/153bpm [1420b/mi] 150cal 401/524W 6) 1mi - 8:46(8:46/mi) 128/139bpm [1122b/mi] 109cal 344/429W 7) 1mi - 9:00(9:00/mi) 125/137bpm [1125b/mi] 113cal 354/586W 8) 1mi - 7:56(7:56/mi) 132/137bpm [1048b/mi] 106cal 373/488W 9) 1mi - 8:00(8:00/mi) 135/143bpm [1080b/mi] 120cal 451/573W 10) 1mi - 7:45(7:45/mi) 134/149bpm [1038b/mi] 120cal 454/618W 11) 0.01mi - 5(7:05/mi) 134/135bpm [949b/mi] 1cal 433/438W Add a comment	-	-	-
Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	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
0.9mi, 7:11 Run - General 1) 0.94mi - 7:11(7:37/mi) 146/156bpm [1112b/mi] 114cal 402/505W Add a comment 1.4mi, 10:59 Run - General 1) 1mi - 8:09(8:09/mi) 150/160bpm [1222b/mi] 131cal 426/572W 2) 0.41mi - 2:50(6:53/mi) 162/165bpm [1115b/mi] 51cal 458/537W Add a comment 2.2mi, 19:33 Run - General 1) 1mi - 10:15(10:15/mi) 130/147bpm [1331b/mi] 140cal 370/558W 2) 1mi - 7:59(7:59/mi) 153/157bpm [1220b/mi] 131cal 418/598W 3) 0.18mi - 1:20(7:15/mi) 154/156bpm [1117b/mi] 22cal 414/471W Add a comment	-	3.2mi, 24:05 Run - General 1) 1mi - 8:40(8:40/mi) 133/153bpm [1152b/mi] 128cal 410/638W 2) 1mi - 7:17(7:17/mi) 155/160bpm [1130b/mi] 123cal 448/541W 3) 1mi - 7:06(7:06/mi) 156/161bpm [1109b/mi] 121cal 473/647W 4) 0.16mi - 1:02(6:17/mi) 155/156bpm [975b/mi] 18cal 498/520W Add a comment	6.2mi, 57:56 Run - General 1) 1mi - 11:17(11:17/mi) 117/128bpm [1320b/mi] 135cal 313/484W 2) 1mi - 9:51(9:51/mi) 128/138bpm [1261b/mi] 132cal 335/400W 3) 1mi - 9:11(9:11/mi) 141/153bpm [1296b/mi] 136cal 382/576W 4) 1mi - 8:36(8:36/mi) 147/159bpm [1264b/mi] 134cal 408/663W 5) 1mi - 8:39(8:39/mi) 149/161bpm [1289b/mi] 137cal 382/667W 6) 1mi - 8:36(8:36/mi) 147/156bpm [1265b/mi] 134cal 422/562W 7) 0.21mi - 1:45(8:23/mi) 146/152bpm [1225b/mi] 27cal 393/484W Add a comment	-	5.1mi, 43:06 Run - General 1) 1mi - 10:27(10:27/mi) 128/140bpm [1337b/mi] 140cal 350/600W 2) 1mi - 9:03(9:03/mi) 140/145bpm [1268b/mi] 137cal 398/509W 3) 1mi - 8:47(8:47/mi) 147/154bpm [1291b/mi] 138cal 411/643W 4) 1mi - 7:13(7:13/mi) 153/157bpm [1105b/mi] 119cal 417/618W 5) 1mi - 7:07(7:07/mi) 141/160bpm [1002b/mi] 111cal 440/543W 6) 0.07mi - 29(6:37/mi) 156/157bpm [1033b/mi] 8cal 464/509W Add a comment	-

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