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Paultracer

Last on at 7pm, 23rd Jan 2025

M50

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Recent Training
23rd Jan	General	7mi	56:11
23rd Jan	General	3.4mi	27:05
21st Jan	General	5.4mi	39:20
20th Jan	General	5.2mi	44:14
19th Jan	Race	5mi	31:18

12 Month Benchmarks	Run
Mile	6:02
5k	19:17
5mi	32:10
10k	41:42
10mi	1:07:01

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Best Times
Best WAVA

Dist	Races	2004	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
5km	56					20:01 68.11		20:27 67.67					19:13 75.42	18:55 76.62	19:18 75.69	27:58 52.66	18:55 6:05/mi	76.62
5mi	8		36:29 59.33	34:51 62.56			35:07 63.53	35:32 63.28			37:05 62.09			32:04 73.58	31:38 75.21	31:19 76.60	31:19 6:16/mi	76.60
10km	40		43:24 62.68	42:19 64.28	42:26 64.57	42:20 65.74	47:36 58.47	40:48 68.76	47:05 60.06	48:54 58.77	48:51 58.83		48:17 61.02	40:01 73.62	40:15 73.81		40:01 6:26/mi	73.81
6.8mi	1												1:11:13 45.14				1:11:13 10:28/mi	45.14
11km	1				53:57 56.17												53:57 7:54/mi	56.17
8.2mi	1	1:06:12 53.57															1:06:12 8:04/mi	53.57
10mi	12			1:13:19 61.25	1:14:01 61.10	1:14:49 60.91		1:15:24 61.43		1:20:55 58.18	1:24:03 56.96		1:16:18 63.27	1:09:07 70.45	1:07:17 72.99		1:07:17 6:44/mi	72.99
13.1mi	6		1:48:46 54.28			1:56:09 51.87	1:45:08 57.77			1:52:59 55.11		1:48:45 58.22					1:45:08 8:02/mi	58.22

2025		Result	WAVA	Distance
19 Jan	ROMSEY 5 PB	31:19	76.60	5mi
11 Jan	Bournemouth parkrun SB	27:58	52.66	5km
2024		Result	WAVA	Distance
28 Dec	Moors Valley parkrun	28:12	52.22	5km
8 Dec	Christmas Chilly 10k	42:06	71.17	10km
30 Nov	Moors Valley parkrun	26:44	55.09	5km
16 Nov	Moors Valley parkrun	27:47	53.00	5km
5 Oct	Moors Valley parkrun	26:19	55.51	5km
28 Sep	Bournemouth parkrun	26:24	55.34	5km
14 Sep	Moors Valley parkrun	27:31	53.09	5km
7 Sep	Southampton parkrun	19:23	75.37	5km
10 Aug	Weymouth parkrun	27:10	53.78	5km
3 Aug	Bournemouth parkrun	28:27	51.35	5km
23 Jun	Exbury Gardens 10k SB	40:15	73.81	10km
8 Jun	Upton House parkrun SB	19:18	75.69	5km
25 May	Moors Valley parkrun	26:56	54.24	5km
11 May	Upton House parkrun	27:45	52.64	5km
4 May	Poole parkrun	27:57	52.27	5km
24 Mar	bournemouth bay	43:49	67.80	10km
17 Mar	Salisbury 10 Mile Road Race PB	1:07:17	72.99	10mi
16 Mar	Moors Valley parkrun	28:17	51.65	5km
25 Feb	Cancer UK London Winter Run 10k	54:14	54.78	10km
17 Feb	Southsea parkrun	26:28	55.20	5km
27 Jan	Southsea parkrun	25:51	56.51	5km
21 Jan	Romsey 5miler SB	31:38	75.21	5mi
6 Jan	Moors Valley parkrun	27:06	53.91	5km
1 Jan	Bournemouth parkrun	28:54	50.55	5km
2023		Result	WAVA	Distance
30 Dec	Southampton parkrun	27:13	53.68	5km
23 Dec	St Mary's parkrun	27:52	52.42	5km
2 Dec	Moors Valley parkrun	27:22	53.38	5km
15 Oct	Great South Run SB	1:09:07	70.45	10mi
30 Sep	Southampton parkrun	24:54	58.21	5km
16 Sep	Moors Valley parkrun	25:36	56.62	5km
26 Aug	Burgess parkrun	25:45	56.29	5km
19 Aug	Henstridge Airfield parkrun	27:13	53.25	5km
12 Aug	Moors Valley parkrun PB	18:55	76.62	5km
5 Aug	Moors Valley parkrun	27:09	53.38	5km
29 Jul	Moors Valley parkrun	26:07	55.50	5km
15 Jul	Preston Park parkrun, Brighton	25:45	56.29	5km
8 Jul	Southampton parkrun	25:43	56.36	5km
24 Jun	Moors Valley parkrun	26:09	55.42	5km
3 Jun	Moors Valley parkrun	25:03	57.86	5km
28 May	Race for Men Salisbury 10k	46:02	64.00	10km
20 May	Moors Valley parkrun	25:18	57.29	5km
14 May	RNLI Lymington 10k PB	40:01	73.62	10km
29 Apr	Southampton parkrun	24:41	58.72	5km
22 Apr	Torbay Velopark parkrun	24:35	58.96	5km
8 Apr	Bournemouth parkrun	24:47	58.48	5km
26 Mar	Salisbury 10 mile	1:10:07	69.44	10mi
19 Mar	Eastleigh 10K	49:38	59.36	10km
4 Mar	Poole parkrun	23:16	62.29	5km
19 Feb	Winchester 10k	49:41	59.30	10km
11 Feb	Bournemouth parkrun	24:37	58.88	5km
5 Feb	Cancer Research London Winter Run 10K	50:58	57.80	10km
28 Jan	Moors Valley parkrun	25:29	56.87	5km
22 Jan	Romsey 5 SB	32:04	73.58	5mi
2022		Result	WAVA	Distance
24 Dec	Hampstead Heath parkrun	25:46	56.25	5km
11 Dec	Southampton 10k SB	48:17	61.02	10km
27 Nov	Boscombe 10K	48:36	60.62	10km
19 Nov	Moors Valley parkrun SB	19:13	75.42	5km
12 Nov	Hampstead Heath parkrun	25:07	57.70	5km
29 Oct	Moors Valley parkrun	23:26	61.85	5km
24 Sep	Moors Valley parkrun	19:33	73.56	5km
17 Sep	Richmond parkrun	25:20	56.76	5km
3 Sep	Moors Valley parkrun	24:23	58.97	5km
20 Aug	Moors Valley parkrun	19:59	71.96	5km
30 Jul	Moors Valley parkrun	24:49	57.95	5km
9 Jul	Moors Valley parkrun	20:04	71.66	5km
25 Jun	Moors Valley parkrun	25:11	57.10	5km
18 Jun	Moors Valley parkrun	27:11	52.90	5km
9 Apr	beat the train PB	1:11:13	45.14	6.8mi
3 Apr	Salisbury 10 Mile Road Race SB	1:16:18	63.27	10mi
2021		Result	WAVA	Distance
3 Oct	Salisbury Half Marathon SB	1:48:45	58.22	13.1mi
2020		Result	WAVA	Distance
31 Dec	Salisbury Virtual 10 mile SB	1:24:03	56.96	10mi
23 Feb	Winchester 10k SB	48:51	58.83	10km
26 Jan	ROMSEY 5 MILE SB	37:05	62.09	5mi
2019		Result	WAVA	Distance
17 Nov	The 10k MoRun Southampton SB	48:54	58.77	10km
13 Oct	Chalke Valley Challenge	50:55	55.99	10km
29 Sep	Salisbury Half Marathon SB	1:52:59	55.11	13.1mi
14 Apr	Salisbury 10 SB	1:20:55	58.18	10mi
2018		Result	WAVA	Distance
17 Jun	Race for Men Salisbury	47:44	59.24	10km
25 Feb	Winchester 10k Road Race SB	47:05	60.06	10km
2017		Result	WAVA	Distance
14 May	Lymington Lifeboat 10k SB	40:48	68.76	10km
9 Apr	Salisbury 10 SB	1:15:24	61.43	10mi
19 Mar	Eastleigh 10k	43:42	64.19	10km
26 Feb	Bournemouth 10	1:17:02	60.12	10mi
25 Feb	Salisbury parkrun SB	20:27	67.67	5km
29 Jan	Romsey 5 SB	35:32	63.28	5mi
2016		Result	WAVA	Distance
9 Oct	Salisbury Half Marathon	1:52:02	54.21	13.1mi
25 Sep	Perform 5 SB	35:07	63.53	5mi
29 May	Bayer Newbury 10k SB	47:36	58.47	10km
13 Mar	Bath Half PB	1:45:08	57.77	13.1mi
2015		Result	WAVA	Distance
13 Dec	Christmas 10K SB	42:20	65.74	10km
5 Dec	Salisbury parkrun	20:38	66.56	5km
22 Nov	Boscombe 10k	44:18	62.82	10km
4 Oct	The Great Clarendon Half Marathon SB	1:56:09	51.87	13.1mi
5 Sep	Salisbury parkrun	20:17	67.21	5km
8 Aug	Salisbury parkrun SB	20:01	68.11	5km
7 Jun	Race For Men Salisbury	46:20	59.59	10km
10 May	Lymington Lifeboat 10k	45:56	60.11	10km
8 Mar	Salisbury 10 SB	1:14:49	60.91	10mi
22 Feb	Calne Smartt Smasher 10k	43:17	63.79	10km
4 Jan	Somerley 10k	45:24	60.82	10km
2014		Result	WAVA	Distance
26 Oct	Great South Run	1:18:05	58.36	10mi
11 May	Lymington Lifeboat 10k SB	42:26	64.57	10km
27 Apr	Houghton 11k Trail Run PB	53:57	56.17	11km
30 Mar	Bournemouth Bay 10k	43:32	62.93	10km
9 Mar	Salisbury 10 SB	1:14:01	61.10	10mi
16 Feb	Calne Smartt Smasher 10k	43:24	63.13	10km
19 Jan	Stubbington Green 10k	43:08	63.52	10km
2013		Result	WAVA	Distance
29 Dec	Moors Valley 10k	46:05	59.45	10km
24 Nov	Boscombe 10k	42:53	63.89	10km
13 Oct	chalke valley challenge	44:41	60.88	10km
12 May	Lymington 10k SB	42:19	64.28	10km
7 Apr	Bournemouth Bay Run 10K	44:18	61.41	10km
10 Mar	Salisbury 10 SB	1:13:19	61.25	10mi
24 Feb	Calne Smartt Smasher 10k	43:05	63.14	10km
27 Jan	Romsey 5 SB	34:51	62.56	5mi
2012		Result	WAVA	Distance
30 Dec	Somerley 10k SB	43:24	62.68	10km
25 Nov	Boscombe 10k	43:58	61.87	10km
14 Oct	Chalke Valley Challenge	45:58	58.80	10km
19 Aug	Everton 10k	46:22	58.30	10km
1 Aug	The Midweek 5 SB	36:29	59.33	5mi
11 Mar	Bath Half SB	1:48:46	54.28	13.1mi
19 Feb	SMaRTT Smasher	45:46	59.06	10km
2004		Result	WAVA	Distance
21 Mar	Kingston Breakfast run 8.2m PB	1:06:12	53.57	8.2mi

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	83	0	0	0	0	0	0	0	0	0	0	0	83
2024	89	64	75	20	58	64	55	75	65	69	76	74	783
2023	62	56	61	54	54	46	76	74	69	81	31	54	719
2022	43	33	51	46	46	52	51	40	54	37	62	24	539
2021	4	32	43	25	26	0	17	41	51	41	42	20	344
2020	24	6	5	11	3	11	11	19	30	19	24	17	182
2019	17	0	15	18	11	18	11	34	37	18	24	13	217
2018	0	20	24	6	13	12	4	0	9	0	0	0	88
2017	167	192	146	176	109	64	58	22	0	0	0	0	933
2016	154	9	13	12	24	19	22	11	63	112	116	126	682
2015	25	31	24	108	167	121	181	88	172	169	152	95	1333
2014	21	40	39	27	18	6	29	17	25	32	32	15	302
2013	7	38	26	23	20	10	28	13	27	21	17	6	236
2012	57	32	13	0	0	13	26	18	9	34	16	28	247
2010	0	12.6	0	0	2.7	0	0	0	0	0	0	0	15.3

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	Sun 12th Jan Jan 12
5.3mi, 41:13 Run - General 1) 1m - 7:51(7:51/m) 150/162bpm [1177b/mi] 167/188rpm 2) 1m - 7:52(7:52/m) 161/166bpm [1266b/mi] 170/172rpm 3) 1m - 7:36(7:36/m) 159/167bpm [1212b/mi] 168/172rpm 4) 1m - 7:44(7:44/m) 163/166bpm [1257b/mi] 169/174rpm 5) 1m - 7:41(7:41/m) 163/167bpm [1254b/mi] 170/174rpm 6) 0.32m - 2:29(7:45/m) 166/168bpm [1289b/mi] 167/176rpm Add a comment	-	5.5mi, 39:32 Run - General 1) 1m - 7:39(7:39/m) 174/177bpm [1334b/mi] 169/258rpm 2) 1m - 6:48(6:48/m) 172/178bpm [1168b/mi] 174/184rpm 3) 1m - 7:01(7:01/m) 171/174bpm [1202b/mi] 174/180rpm 4) 1m - 6:57(6:57/m) 169/174bpm [1177b/mi] 175/188rpm 5) 1m - 7:05(7:05/m) 173/177bpm [1225b/mi] 174/186rpm 6) 0.52m - 4:02(7:50/m) 164/166bpm [1283b/mi] 168/188rpm Add a comment	-	4.9mi, 37:10 Run - General 1) 1m - 8:07(8:07/m) 169/176bpm [1375b/mi] 167/282rpm 2) 1m - 7:59(7:59/m) 160/177bpm [1277b/mi] 161/182rpm 3) 1m - 7:00(7:00/m) 166/176bpm [1165b/mi] 171/184rpm 4) 1m - 6:50(6:50/m) 172/179bpm [1172b/mi] 175/188rpm 5) 0.85m - 7:14(8:31/m) 156/176bpm [1332b/mi] 163/188rpm Add a comment	3.1mi, 27:54 Run - Race 1) 1m - 8:40(8:40/m) 161/161bpm [1395b/mi] 2) 1m - 9:12(9:12/m) 161/164bpm [1482b/mi] 3) 1m - 9:17(9:17/m) 157/161bpm [1453b/mi] 4) 0.09m - 45(8:35/m) 157/159bpm [1346b/mi] Add a comment	9.7mi, 1:22:29 Run - General 1) 1m - 8:43(8:43/m) 136/146bpm [1187b/mi] 176/188rpm 2) 1m - 8:58(8:58/m) 144/149bpm [1289b/mi] 176/180rpm 3) 1m - 9:30(9:30/m) 141/151bpm [1335b/mi] 172/176rpm 4) 1m - 9:29(9:29/m) 145/152bpm [1373b/mi] 171/176rpm 5) 1m - 8:20(8:20/m) 147/153bpm [1225b/mi] 173/176rpm 6) 1m - 8:21(8:21/m) 152/161bpm [1273b/mi] 171/174rpm 7) 1m - 7:51(7:51/m) 154/161bpm [1211b/mi] 170/174rpm 8) 1m - 7:54(7:54/m) 158/164bpm [1247b/mi] 171/174rpm 9) 1m - 8:06(8:06/m) 158/164bpm [1280b/mi] 170/174rpm 10) 0.67m - 5:17(7:53/m) 153/163bpm [1207b/mi] 170/176rpm Add a comment
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
4.6mi, 39:02 Run - General 1) 1m - 8:35(8:35/m) 168/173bpm [1442b/mi] 164/168rpm 2) 1m - 8:27(8:27/m) 153/168bpm [1293b/mi] 167/168rpm 3) 1m - 8:30(8:30/m) 145/148bpm [1228b/mi] 169/170rpm 4) 1m - 8:18(8:18/m) 148/153bpm [1231b/mi] 169/172rpm 5) 0.63m - 5:12(8:15/m) 149/154bpm [1227b/mi] 167/172rpm Add a comment	4.7mi, 36:28 Run - General 1) 1m - 8:00(8:00/m) 155/161bpm [1238b/mi] 171/234rpm 2) 1m - 7:48(7:48/m) 157/168bpm [1223b/mi] 170/172rpm 3) 1m - 8:02(8:02/m) 155/169bpm [1247b/mi] 171/174rpm 4) 1m - 7:41(7:41/m) 153/160bpm [1173b/mi] 171/172rpm 5) 0.65m - 4:57(7:38/m) 153/157bpm [1169b/mi] 171/176rpm Add a comment	-	-	4.3mi, 36:53 Run - General 1) 1m - 8:11(8:11/m) 152/166bpm [1243b/mi] 164/176rpm 2) 1m - 8:34(8:34/m) 163/176bpm [1396b/mi] 159/188rpm 3) 1m - 8:29(8:29/m) 164/179bpm [1392b/mi] 159/180rpm 4) 1m - 8:44(8:44/m) 155/174bpm [1355b/mi] 161/178rpm 5) 0.34m - 2:55(8:37/m) 146/146bpm [1258b/mi] 166/168rpm Add a comment	-	5mi, 31:18 Run - Race 1) 1m - 6:22(6:22/m) 169/173bpm [1076b/mi] 2) 1m - 6:20(6:20/m) 169/169bpm [1069b/mi] 3) 1m - 6:14(6:14/m) 166/167bpm [1032b/mi] 4) 1m - 6:17(6:17/m) 167/169bpm [1050b/mi] 5) 1m - 6:05(6:06/m) 160/167bpm [976b/mi] Add a comment
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
5.2mi, 44:14 Run - General 1) 1m - 8:32(8:32/m) 157/162bpm [1342b/mi] 166/220rpm 2) 1m - 8:20(8:20/m) 162/164bpm [1347b/mi] 165/166rpm 3) 1m - 8:32(8:32/m) 162/165bpm [1386b/mi] 165/166rpm 4) 1m - 8:55(8:55/m) 153/160bpm [1367b/mi] 166/168rpm 5) 1m - 8:31(8:31/m) 141/151bpm [1199b/mi] 165/168rpm 6) 0.16m - 1:24(8:56/m) 141/143bpm [1260b/mi] 163/166rpm Add a comment	5.4mi, 39:20 Run - General 1) 1m - 7:56(7:56/m) 159/164bpm [1262b/mi] 165/168rpm 2) 1m - 7:23(7:23/m) 156/165bpm [1152b/mi] 169/186rpm 3) 1m - 7:13(7:13/m) 164/170bpm [1183b/mi] 171/176rpm 4) 1m - 6:40(6:40/m) 170/175bpm [1136b/mi] 174/180rpm 5) 1m - 6:37(6:37/m) 173/177bpm [1148b/mi] 174/180rpm 6) 0.44m - 3:31(7:56/m) 163/168bpm [1293b/mi] 169/186rpm Add a comment	-	7mi, 56:11 Run - General 1) 1m - 8:06(8:06/m) 159/170bpm [1287b/mi] 173/258rpm 2) 1m - 8:11(8:11/m) 159/175bpm [1300b/mi] 164/182rpm 3) 1m - 7:53(7:53/m) 171/178bpm [1347b/mi] 171/188rpm 4) 1m - 7:30(7:30/m) 165/173bpm [1234b/mi] 173/188rpm 5) 1m - 8:24(8:24/m) 163/173bpm [1367b/mi] 163/188rpm 6) 1m - 7:29(7:29/m) 167/176bpm [1253b/mi] 172/186rpm 7) 0.97m - 8:38(8:54/m) 162/174bpm [1446b/mi] 165/186rpm Add a comment 3.4mi, 27:05 Run - General 1) 1m - 8:08(8:08/m) 161/167bpm [1309b/mi] 170/234rpm 2) 1m - 7:58(7:58/m) 161/167bpm [1284b/mi] 170/172rpm 3) 1m - 7:45(7:45/m) 163/167bpm [1265b/mi] 171/172rpm 4) 0.41m - 3:14(7:54/m) 159/163bpm [1257b/mi] 170/172rpm Add a comment	-	-	-
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	Sun 2nd Feb Feb 2
-	-	-	-	-	-	-

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