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Last on at 2pm, 17th Mar 2025

M55

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STATUS Injured calf and a gammy hip. One day I will feel great!!!

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Tri-Anglia

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20th Mar	Strength	0mi	1:04:50
20th Mar	Rowing - Indoor	0mi	10:14
18th Mar	Climbing	0mi	10:06
18th Mar	Treadmill	1.8mi	28:05
17th Mar	Strength	0mi	42:06

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	PB	WB
2.2mi	3		16:44 58.80	17:07 57.95	16:54 59.17									16:44 7:30/mi	59.17
5km	19	26:23 52.83	24:31 56.85	24:00 58.98	23:46 59.56	23:51 59.81								23:46 7:39/mi	59.81
5mi	10			39:05 58.47	39:06 59.40	38:43 59.99	38:28 60.86	38:58 60.58						38:28 7:42/mi	60.86
10km	13			49:01 58.63	50:01 57.93	48:00 60.37	51:48 56.87	51:43 56.97			50:41 60.14			48:00 7:43/mi	60.37
12km	1		1:09:49 49.38											1:09:49 9:22/mi	49.38
14.3km	1												1:35:37 47.25	1:35:37 10:45/mi	47.25
8.9mi	1					1:12:21 58.75								1:12:21 8:08/mi	58.75
10mi	3					1:26:18 55.07					1:28:26 56.28			1:26:18 8:38/mi	56.28
12.4mi	1						1:49:51 55.43							1:49:51 8:49/mi	55.43
13.1mi	9			1:56:39 53.72	1:58:16 53.44	1:52:09 56.84	1:56:48 54.58	1:52:48 57.00			2:02:32 53.88	2:07:02 52.44		1:52:09 8:34/mi	57.00
20mi	1				3:08:42 51.45									3:08:42 9:26/mi	51.45
26.2mi	6				5:15:28 41.48			4:05:27 54.27	4:43:10 47.91	4:52:27 46.82				4:05:27 9:22/mi	54.27
50mi	1									17:12:34 29.50				17:12:34 20:39/mi	29.50

2022		Result	WAVA	Distance
19 Jun	the Lakesman Half Triathlon	6:09:59		1.2mi/56mi/13.1mi
2021		Result	WAVA	Distance
10 Oct	Chase The Train – Aylsham PB	1:35:37	47.25	14.32km
12 Sep	Helvellyn Triathlon	5:57:41		1mi/36mi/9.5mi
2020		Result	WAVA	Distance
8 Mar	Hunny Bell Cross Country	44:00	55.47	5mi
1 Mar	Ringland Half Marathon SB	2:07:02	52.44	13.1mi
2019		Result	WAVA	Distance
8 Dec	Beccles Turkey Trot	1:28:57	56.28	10mi
17 Nov	Blackburn 10k SB	50:41	60.14	10km
27 Oct	Trowse 10k	51:09	59.59	10km
15 Sep	Ironman Wales	14:13:41		2.4mi/112mi/26.2mi
14 Aug	Eccles Pike Fell Race	41:12	40.09	3.42mi
6 Jul	The Wales Sportive (112 miles)	8:28:46		112mi
5 Jul	The Wales Swim	1:05:35		2.4mi
16 Jun	The Lakesman Triathlon	12:55:20		2.4mi/112mi/26.2mi
26 May	Holt 10k	53:55	56.05	10km
14 Apr	Bungay Black Dog Half Marathon SB	2:02:32	53.88	13.1mi
27 Jan	BAM Nuttall FREETHORPE TEN SB	1:28:26	56.11	10mi
2018		Result	WAVA	Distance
28 Jul	Lakeland 50 PB	17:12:34	29.50	50mi
15 Jul	The Wales Marathon SB	4:52:27	46.82	26.2mi
14 Jul	The Wales Sportive (112 miles)	8:22:17		112mi
13 Jul	The Wales Swim	1:06:22		1.2mi
2017		Result	WAVA	Distance
10 Sep	Ironman Wales	14:35:04		2.4mi/112mi/26.2mi
9 Jul	The Wales Marathon SB	4:43:10	47.91	26.2mi
8 Jul	The Wales Sportive (112 miles)	7:47:51		112mi
7 Jul	Long Course Weekend Swim	59:36		2.4mi
21 May	Outlaw Half Ironman	5:59:46		1.2mi/56mi/13.1mi
7 May	Spring Waveney	59:11		400m/20km/2mi
22 Apr	East Coast Triathlon	53:08		250m/16km/1.65mi
2016		Result	WAVA	Distance
29 Oct	Snowdonia Marathon	4:44:22	47.27	26.2mi
2 Oct	Lowestoft Half Marathon	1:56:24	55.73	13.1mi
7 Aug	Run Norwich	52:25	56.68	10km
10 Jul	The Wales Marathon	5:01:03	44.65	26.2mi
9 Jul	The Wales Sportive (112 miles)	9:31:11		112mi
8 Jul	The Wales Swim	1:14:07		2.4mi
3 Jul	Outlaw Half Triathlon - Holkham	5:50:37		1.2mi/56mi/13.1mi
11 May	Great Yarmouth Promenade 5 Mile Series-race 2	40:27	58.35	5mi
27 Apr	Great Yarmouth Promenade 5 Mile Series - race 1 SB	38:58	60.58	5mi
10 Apr	Greater Manchester Marathon PB	4:05:27	54.27	26.2mi
27 Mar	Trowse 10K SB	51:43	56.97	10km
13 Mar	Broadland Half Marathon SB	1:52:48	57.00	13.1mi
2015		Result	WAVA	Distance
24 Oct	CTS Suffolk Half Marathon	2:22:51	45.01	13.1mi
19 Sep	Round Norfolk Relay Stage 11 Earsham to Scole PB	1:49:51	55.43	12.45mi
30 Aug	Run Norwich SB	51:48	56.87	10km
20 May	Great Yarmouth Promenade 5 Mile Series PB	38:28	60.86	5mi
10 May	Monster Mojo Triathlon	5:28:35		1.9km/82km/20km
6 May	GYRR 5 Mile Series - Race 2	39:36	59.12	5mi
19 Apr	Bungay Half Marathon SB	1:56:48	54.58	13.1mi
5 Apr	CONAC Trowse 10K	53:04	55.06	10km
2014		Result	WAVA	Distance
23 Nov	Larking Gowen City of Norwich Half Marathon PB	1:52:09	56.84	13.1mi
5 Oct	Chase the train PB	1:12:21	58.75	8.9mi
7 Sep	Autumn Waveney Sprint Triathlon	59:41		0.4km/20km/3.2km
17 Aug	Monster Middle Triathlon	5:38:31		1.9km/83km/21km
15 Jun	Fritton Lake Olympic Triathlon	2:42:55		1.5km/40km/10km
1 Jun	Outlaw Half	5:36:52		1.2mi/56mi/13.1mi
21 May	Great Yarmouth 5 Mile Series Race 3 SB	38:43	59.99	5mi
7 May	Great Yarmouth 5 Mile Series Race 2	40:14	57.72	5mi
4 May	Grand East Anglia Run PB	48:00	60.37	10km
20 Apr	CONAC Trowse 10K	49:40	58.34	10km
29 Mar	Norwich parkrun SB	23:51	59.81	5km
23 Feb	Tarpley 10 PB	1:26:18	55.07	10mi
15 Feb	Norwich parkrun	29:14	48.80	5km
2013		Result	WAVA	Distance
2 Nov	Eaton Parkrun	26:12	54.44	5km
26 Oct	Snowdonia Marathon SB	5:15:28	41.48	26.2mi
29 Sep	Cambridge to Norwich sportive	8:15:00		77mi
8 Sep	North Norfolk Triathlon	2:29:45		1.5km/40km/10km
1 Sep	Autumn Waveney Sprint Triathlon	1:00:20		0.4km/20km/3.2km
24 Aug	Triathlon England Club Relay Championships			0.5km/15km/5km
11 Aug	Great Yarmouth Half Marathon SB	1:58:16	53.44	13.1mi
27 Jul	Norwich parkrun	24:36	57.99	5km
30 Jun	Humpty Dumpty 10K SB	50:01	57.93	10km
26 Jun	Coltishall Jaguars RC 14th Annual Mike GRoves Run SB	39:06	59.40	5mi
31 Mar	Trowse 10k	51:18	56.02	10km
16 Mar	Mulbarton parkrun (number one)	26:29	53.45	5km
10 Mar	Round the Lake Challenge SB	16:54	59.17	2.23mi
2 Mar	Thetford parkrun PB	23:46	59.56	5km
24 Feb	Tarpley 20 PB	3:08:42	51.45	20mi
2012		Result	WAVA	Distance
25 Nov	Larking Gowen City of Norwich Half Marathon SB	1:56:39	53.72	13.1mi
2 Nov	Virgin Active Indoor Triathlon	34:16		0.4km/10km/2.5km
27 Oct	Norwich parkrun SB	24:00	58.98	5km
21 Oct	East Coast Run 10k SB	49:01	58.63	10km
15 Sep	Round Norfolk Relay stage 4	1:49:21	48.30	11.14mi
14 Jul	Upton Tri+	2:41:57		1.5km/40km/10km
1 Jul	Norwich Triathlon	2:50:29		1.5km/39km/11km
16 Jun	Dambuster	2:44:11		1.5km/42km/9.7km
23 May	Great Yarmouth 5m Series Race 3 SB	39:05	58.47	5mi
13 May	Waveney Sprint Triathlon	1:02:43		0.4km/20km/3.2km
6 May	Bespak Grand East Anglia Run	49:59	57.03	10km
25 Apr	Great Yarmouth 5m Series, Race 1	42:08	54.24	5mi
21 Apr	Norwich parkrun	24:43	56.83	5km
11 Mar	Round the Lake Challenge SB	17:07	57.95	2.23mi
10 Mar	Norwich parkrun	25:21	55.41	5km
25 Feb	Norwich parkrun	25:17	55.55	5km
2011		Result	WAVA	Distance
15 Oct	Norwich parkrun	25:19	55.48	5km
28 Aug	Perth City to Surf 12km PB	1:09:49	49.38	12km
20 Jul	TriAnglia Aquathlon #2	53:44		1.6km/2.23mi
26 Jun	Liverpool Triathlon	2:45:28		1mi/26.2mi/6.2mi
19 May	Fritton Aquathlon No 1	24:28		400m/2mi
8 May	Waveney 1 Triathlon	1:03:07		400m/20km/2mi
19 Mar	Gorleston Cliffs Parkrun SB	24:31	56.85	5km
6 Mar	Round the Lake Challenge PB	16:44	58.80	2.23mi
22 Jan	Norwich parkrun (21)	27:10	51.31	5km
8 Jan	Norwich parkrun	27:13	51.21	5km
2010		Result	WAVA	Distance
13 Nov	Norwich Parkrun SB	26:23	52.83	5km
9 Oct	Norwich Parkrun	27:30	50.69	5km
25 Sep	Norwich Park Run	27:21	50.96	5km
18 Sep	Norwich parkrun	28:36	48.74	5km
12 Sep	North Norfolk Triathlon	3:01:47		1.5km/40km/10km
7 Aug	Norwich Parkrun	30:03	46.39	5km
4 Jul	Norwich Olympic Triathlon	3:12:17		1.5km/39km/10km
9 May	Waveney Sprint Triathlon	1:08:45		400m/20km/2mi
2009		Result	WAVA	Distance
13 Sep	Waveney 2 Triathlon	1:12:49		400m/20km/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	0	0	2	0	0	0	0	0	0	0	0	0	2
2025	10	3	2	0	0	0	0	0	0	0	0	0	14
2025	34	5	5	0	0	0	0	0	0	0	0	0	44
2024	3	0	0	3	2	0	0	0	5	0	0	0	13
2024	0	0	0	0	0	0	2.5	7.6	4.2	0.5	0.7	0	15.5
2024	17	4	0	0	0	0	0	3	4	8	11	4	51
2024	33	15	21	38	11	22	28	47	22	49	21	24	330
2024	157	99	47	47	0	62	154	94	48	105	0	0	813
2023	8	23	26	10	47	5	0	2	0	0	11	4	136
2023	10.3	4.7	0	2.1	2	0	9.9	8.1	1.5	0	0	0.6	39.2
2023	11	2	19	12	18	7	9	10	2	0	3	11	104
2023	6	18	4	29	47	34	31	37	11	26	5	47	296
2023	140	86	163	112	36	47	26	22	17	57	23	67	796
2022	4	0	8	0	0	7	8	0	15	0	5	6	53
2022	9.8	4.6	9.6	10	5.9	3.8	2.3	6.5	2.4	7.5	11.1	6.4	79.7
2022	21	30	19	39	40	39	62	51	19	14	2	13	348
2022	14	0	10	38	11	16	0	0	6	16	5	11	127
2022	187	225	160	299	342	125	114	48	21	146	216	58	1941
2021	5	5	0	8	10	0	44	0	15	0	17	5	109
2021	0	0	1.1	1.4	1.6	6.8	14.1	7.5	4.3	6.3	2.4	2.5	47.9
2021	27	13	15	28	29	31	17	29	16	20	16	4	247
2021	2	0	3	29	26	16	13	11	6	22	5	14	147
2021	211	187	286	210	191	173	305	264	86	133	28	49	2122
2020	0	0	0	0	0	0	53	23	12	7	0	0	95
2020	4.7	13.3	4.9	0	2.2	1.3	4	5.4	11.1	12.7	4.3	7.2	71.1
2020	23	40	57	69	61	13	7	12	22	0	29	21	356
2020	0	0	0	0	0	9	19	12	6	11	0	7	64
2020	24	29	96	156	155	256	180	197	172	232	248	98	1844
2019	0	0	0	0	0	0	0	4	21	0	0	0	25
2019	12	8	10.7	12.3	17.6	12.9	8.5	18.1	8.6	14	10	1.4	134.1
2019	43	45	38	74	63	49	35	38	40	47	42	14	529
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	105	272	247	322	374	180	206	274	157	76	125	41	2378
2018	1	0	2	0	0	0	11	0	12	0	0	0	26
2018	13.4	5.5	11	7.3	9.8	15.7	9.8	10.3	1.5	9.4	7.5	5.5	106.7
2018	45	63	59	57	105	49	83	32	46	26	19	53	636
2018	0	0	0	0	0	0	0	0	0	1	0	0	1
2018	11	65	128	197	188	286	171	52	99	63	100	70	1430
2017	12.6	5.4	7.6	10.9	13.4	16.1	14.4	21.2	7.9	17.5	12.9	6.9	146.7
2017	17	29	52	46	43	35	72	61	47	38	36	16	492
2017	0	0	0	0	0	0	0	0	1	0	3	0	4
2017	233	196	130	163	376	356	375	298	177	168	114	137	2723
2016	0	0	0	0	0	0	0	14	20	0	0	0	34
2016	12.7	13.9	14.8	6	13	10.6	6.1	11.7	17.7	7.9	4.3	14.8	133.5
2016	72	57	57	54	48	42	42	38	63	105	7	2	587
2016	0	0	0	0	0	0	0	0	0	0	0	0	0
2016	212	248	208	236	327	227	203	46	0	9	0	52	1767
2015	0	0	0	0	0	0	14	0	0	0	0	0	14
2015	1.7	5.6	12	17.4	16.5	18.8	9	7.7	0	0	7.6	11.4	107.6
2015	28	26	50	83	71	57	32	50	52	64	49	69	633
2015	103	210	171	379	444	331	233	153	148	117	159	140	2588
2014	6	0	0	0	0	0	0	0	16	0	0	0	22
2014	12.5	11.8	10.8	10.6	14.1	10.9	19.4	9.2	10.3	14.1	8	10.7	142.2
2014	38	51	50	46	49	31	28	50	28	79	76	35	561
2014	10	7	6	7	11	11	8	7	0	0	0	0	69
2014	169	150	191	127	287	162	413	245	187	351	122	38	2443
2013	0	0	0	0	0	0	0	0	5	0	0	7	11
2013	14.1	7.7	17.5	13.8	12.8	11.8	16.4	13.8	6.2	7.8	6.5	8	136.4
2013	42	62	46	7	19	63	33	65	39	68	48	54	546
2013	0	0	0	0	0	0	9	10	4	0	0	6	29
2013	167	32	133	300	216	173	225	63	113	6	26	91	1545
2012	0	0	0	0	0	0	0	0	18	0	0	0	19
2012	6.2	5.2	8.8	8.2	8.2	6.7	7.6	3.5	3.2	8.7	11.6	4.1	81.8
2012	33	22	47	30	37	36	41	35	52	27	62	35	457
2012	0	0	0	0	1	0	0	0	0	0	0	0	1
2012	64	27	32	300	88	115	70	131	39	24	43	58	991
2011	0	0	0	0	0	0	0	0	19	0	0	0	19
2011	9.1	8.2	10.4	4.7	6	9.2	1.7	10.8	3.3	4.8	5.5	2	75.6
2011	46	16	47	37	9	18	17	37	25	25	45	14	336
2011	131	89	159	147	106	130	97	75	8	10	32	120	1105
2010	0	0	0	0	0	0	0	0	0	15	0	0	15
2010	0	0	0	0	0	0	6.3	8.2	4.6	5.7	1.3	9	35
2010	0	0	0	0	0	27	20	31	27	66	30	15	215
2010	0	0	0	0	0	151	60	32	112	31	52	0	437

Mon 24th Feb Feb 24	Tue 25th Feb Feb 25	Wed 26th Feb Feb 26	Thu 27th Feb Feb 27	Fri 28th Feb Feb 28	Sat 1st Mar Mar 1	Sun 2nd Mar Mar 2
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Mon 3rd Mar Mar 3	Tue 4th Mar Mar 4	Wed 5th Mar Mar 5	Thu 6th Mar Mar 6	Fri 7th Mar Mar 7	Sat 8th Mar Mar 8	Sun 9th Mar Mar 9
-	-	-	-	-	-	-
Mon 10th Mar Mar 10	Tue 11th Mar Mar 11	Wed 12th Mar Mar 12	Thu 13th Mar Mar 13	Fri 14th Mar Mar 14	Sat 15th Mar Mar 15	Sun 16th Mar Mar 16
-				-	-
Mon 17th Mar Mar 17	Tue 18th Mar Mar 18	Wed 19th Mar Mar 19	Thu 20th Mar Mar 20	Fri 21st Mar Mar 21	Sat 22nd Mar Mar 22	Sun 23rd Mar Mar 23
		-		-	-	-

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