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Recent Training
28th Jan	General	3.4mi	30:03
5th Jan	General	7.5mi	1:00:23
4th Jan	General	5.4mi	45:30
Dec 2024	General	3.7mi	30:06
Dec 2024	General	3.5mi	30:08

12 Month Benchmarks	Run
Mile	5:07
5k	16:01
5mi	25:54
10k	32:09
10mi	51:59

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	PB	WB
100m	2		13 76.12							13 3:29/mi	76.12
1km	1		3:14 68.59							3:14 5:12/mi	68.59
5km	4		17:54 72.95			17:42 75.34				17:42 5:42/mi	75.34
10km	9		37:23 71.27		37:56 70.86	37:33 71.98	38:17 71.06			37:23 6:01/mi	71.98
10mi	4	1:05:09 67.42	1:03:15 69.64		1:04:29 68.86	1:01:49 72.21				1:01:49 6:11/mi	72.21
13.1mi	2		1:23:51 69.34							1:23:51 6:24/mi	69.34
15mi	2		1:44:06 64.52				1:40:37 67.78			1:40:37 6:42/mi	67.78
20mi	1		2:11:50 69.35							2:11:50 6:36/mi	69.35
26.2mi	11	3:18:31 61.41	2:57:44 68.77	2:55:52 69.50	3:14:03 63.47	3:09:32 65.31		3:09:20 66.22	2:59:34 70.35	2:55:52 6:43/mi	70.35

2013		Result	WAVA	Distance
20 Oct	Abingdon Marathon SB	2:59:34	70.35	26.2mi
2012		Result	WAVA	Distance
13 May	Halstead & Essex Marathon	3:40:09	56.95	26.2mi
22 Apr	London Marathon SB	3:09:20	66.22	26.2mi
2011		Result	WAVA	Distance
16 Oct	LOSS 10k Road Race SB	38:17	71.06	10km
2 Oct	Southend Classic 10k	39:49	68.32	10km
23 Jan	Benfleet 15 PB	1:40:37	67.78	15mi
2010		Result	WAVA	Distance
25 Jul	Harlow 10 PB	1:01:49	72.21	10mi
11 Jul	Felsted 10k SB	37:33	71.98	10km
28 Jun	Self Transcendence 5k PB	17:42	75.34	5km
31 May	Hatfield Broad Oak 10K	37:49	71.48	10km
9 May	Halstead & Essex Marathon SB	3:09:32	65.31	26.2mi
25 Apr	London Marathon	3:16:08	63.11	26.2mi
2009		Result	WAVA	Distance
8 Nov	Stebbing 10 SB	1:04:29	68.86	10mi
18 Oct	Abingdon Marathon SB	3:14:03	63.47	26.2mi
4 Oct	Southend Classic 10k SB	37:56	70.86	10km
13 Sep	Canvey Island Rotary 10K and 5K	38:34	69.69	10km
2008		Result	WAVA	Distance
11 May	Halstead & Essex Marathon	3:40:00	55.75	26.2mi
13 Apr	London Marathon PB	2:55:52	69.50	26.2mi
5 Jan	Essex XC Championships	57:22	63.10	8.3mi
2007		Result	WAVA	Distance
18 Nov	Chelmsford 10k PB	37:23	71.27	10km
17 Nov	Nike Supersonic 1KM Speedway PB	3:14	68.59	1km
11 Nov	Stebbing 10 SB	1:03:15	69.64	10mi
2 Nov	Nike Supersonic 100m - O2	13	76.12	100m
26 Oct	Nike Supersonic 100m - Crystal Palace PB	13	76.12	100m
21 Oct	Langdon 5	27:55	76.27	5mi
7 Oct	Southend Classic 10k	37:37	70.83	10km
27 Aug	Barking 5k	17:56	72.81	5km
12 Aug	Little Havens 5k SB	17:54	72.95	5km
8 Jul	Felsted 10K	38:46	68.73	10km
1 Jul	TCC 5k	18:09	71.94	5km
13 May	Halstead & Essex Marathon SB	2:57:44	68.77	26.2mi
22 Apr	London Marathon	2:58:31	68.47	26.2mi
1 Apr	Paddock Wood Half Marathon	1:23:59	69.23	13.1mi
18 Feb	Essex 20 PB	2:11:50	69.35	20mi
4 Feb	Great Bentley Half Marathon PB	1:23:51	69.34	13.1mi
28 Jan	Benfleet 15 SB	1:44:06	64.52	15mi
2006		Result	WAVA	Distance
12 Nov	Stebbing 10 SB	1:05:09	67.42	10mi
14 May	Halstead & Essex Marathon SB	3:18:31	61.41	26.2mi

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	16	0	0	0	0	0	0	0	0	0	0	0	16
2024	73	118	117	102	113	52	41	63	122	123	108	15	1047
2023	81	89	44	9	9	44	16	26	47	13	64	111	554
2022	75	42	0	25	72	92	68	28	79	55	11	6	552
2021	137	27	99	119	144	128	77	47	44	61	21	19	923
2020	85	134	134	154	170	163	139	60	164	172	134	113	1622
2019	70	25	19	44	82	82	43	62	61	58	11	30	587
2018	170	102	126	150	240	40	6	0	6	14	109	79	1044
2018	0	0	21	0	0	0	10	0	0	0	0	0	31
2017	227	184	185	152	140	159	69	139	93	95	72	96	1611
2017	0	0	0	0	0	0	92	10	0	0	0	0	102
2016	214	220	179	141	81	94	36	10	96	184	187	212	1652
2015	131	134	190	163	134	131	97	140	86	99	136	152	1592
2014	0	0	0	0	0	0	0	0	0	11	65	98	174
2012	45	151	81	41	38	11	3	5	4	0	0	0	380
2012	0	0	0	0	0	30	0	0	0	0	0	0	30
2011	151	60	65	68	50	34	8	36	18	80	16	17	604
2011	0	57	61	71	20	108	131	0	0	0	0	0	449
2010	47	39	65	72	138	131	112	101	62	79	14	48	908
2010	0	0	0	0	0	0	0	248	282	38	0	0	568
2009	35	56	68	47	48	7	4	17	62	46	35	6	432

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
7.5mi, 1:00:23 Run - General 1) 1mi - 8:07(8:07/mi) 123/135bpm [999b/mi] 7.39/7.77mph 2) 1mi - 8:00(8:00/mi) 137/142bpm [1097b/mi] 7.49/7.74mph 3) 1mi - 8:04(8:04/mi) 142/145bpm [1145b/mi] 7.44/7.58mph 4) 1mi - 8:06(8:06/mi) 143/146bpm [1157b/mi] 7.41/7.56mph 5) 1mi - 8:02(8:02/mi) 144/147bpm [1156b/mi] 7.47/7.63mph 6) 1mi - 8:01(8:01/mi) 144/147bpm [1154b/mi] 7.49/7.63mph 7) 1mi - 7:58(7:58/mi) 145/149bpm [1154b/mi] 7.54/7.63mph 8) 0.51mi - 4:06(7:59/mi) 147/149bpm [1174b/mi] 7.51/7.74mph 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
-	-	-	-	-	-	-
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
-	-	-	-	-	-	-
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
-	-	3.4mi, 30:03 Run - General 1) 1mi - 8:52(8:52/mi) 126/136bpm [1117b/mi] 6.77/6.95mph 2) 1mi - 8:48(8:48/mi) 142/148bpm [1249b/mi] 6.82/6.99mph 3) 1mi - 9:01(9:01/mi) 149/153bpm [1342b/mi] 6.66/6.95mph 4) 0.37mi - 3:22(9:02/mi) 153/155bpm [1383b/mi] 6.64/6.76mph Add a comment	-	-	-	-

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