Dennis H

Last on at 8pm, 1st May 2022

M45

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Recent Training
1st Nov	General	2.5mi	20:01
30th Oct	General	3.2mi	30:15
29th Oct	General	3.1mi	31:02
28th Oct	General	2.2mi	23:16
26th Oct	General	26.4mi	5:23:49

12 Month Benchmarks	Run	Bike
Mile	6:38	2:17
5k	21:18	11:04
5mi	42:12	18:15
10k	53:37	23:19
10mi	1:26:27	42:54
Half	2:05:49	58:41
20mi	3:45:18	1:35:07
Mara	5:20:21	2:05:46
50k	8:57:04	2:41:37

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	PB	WB
5km	18				19:22 66.56	20:04 64.44	20:26 63.90	19:44 66.17	19:06 68.82	20:30 64.58	19:06 6:09/mi	68.82
5mi	3						35:25 59.90		33:45 63.38	34:05 63.10	33:45 6:45/mi	63.38
5.4mi	1						49:26 46.48				49:26 9:09/mi	46.48
10km	13				41:32 63.66	45:16 58.66	40:35 65.43		40:39 66.12	40:49 66.22	40:35 6:32/mi	66.22
12km	1									51:24 63.41	51:24 6:54/mi	63.41
8.5mi	6			1:04:44 56.91	1:00:34 60.87	1:01:31 60.02	1:00:52 60.80		59:10 62.97	58:13 64.29	58:13 6:51/mi	64.29
13.1mi	19	1:44:43 55.36	1:45:23 55.01	1:41:06 57.34	1:41:00 57.41	1:39:31 58.33	1:37:30 59.63	1:38:29 59.19	1:38:11 59.58	1:33:51 62.59	1:33:51 7:10/mi	62.59
15.7mi	1								2:25:00 48.92		2:25:00 9:14/mi	48.92
20mi	1									2:39:51 57.78	2:39:51 8:00/mi	57.78
26.2mi	8	3:59:51 50.68			3:55:47 51.57	4:13:06 48.09	3:50:58 52.78		3:57:33 51.63	3:33:19 57.74	3:33:19 8:09/mi	57.74
30mi	1						4:41:09 51.14				4:41:09 9:22/mi	51.14

2018		Result	WAVA	Distance
14 Apr	Big Fetch Mile - Dudley			1mi
2017		Result	WAVA	Distance
28 Oct	Snowdonia Marathon			26.2mi
1 Jul	Birmingham Black Country Half Marathon			13.1mi
4 Jun	Great Midlands Fun Run			8.5mi
20 May	Cadair Idris Mountain Race			10mi
19 Mar	Ashby 20			20mi
2016		Result	WAVA	Distance
27 Dec	Wheaton Aston 10K	42:25	63.72	10km
11 Dec	Telford 10K SB	40:49	66.22	10km
29 Oct	Snowdonia Marathon	3:57:33	51.85	26.2mi
2 Jul	Birmingham Black Country Half Marathon			13.1mi
24 Jun	Blakedown Bolt			10km
12 Jun	Run Jersey Half Marathon PB	1:33:51	62.59	13.1mi
11 Jun	Jersey parkrun SB	20:30	64.58	5km
5 Jun	Great Midlands Fun Run PB	58:13	64.29	8.5mi
15 May	Knowle Fun Run SB	34:05	63.10	5mi
17 Apr	Wright Hassall Leamington Regency 10k	44:19	60.65	10km
10 Apr	Greater Manchester Marathon PB	3:33:19	57.74	26.2mi
20 Mar	Ashby 20 PB	2:39:51	57.78	20mi
7 Feb	Stourbridge Stagger			10mi
6 Feb	Wyre Forest parkrun			5km
30 Jan	Burnham and Highbridge parkrun #33			5km
17 Jan	Not the Roman IX PB	51:24	63.41	12km
3 Jan	Fladbury Festive Five			5mi
2 Jan	Cannon Hill parkrun, Birmingham			5km
2015		Result	WAVA	Distance
26 Dec	Forest of Dean parkrun			5km
25 Dec	Walsall Arboretum Xmas Day parkrun!			5km
13 Dec	Telford 10K SB	40:39	66.12	10km
12 Dec	Beeston parkrun	19:49	66.81	5km
5 Dec	Banbury parkrun			5km
29 Nov	Croome Capability Canter	49:17	57.21	6.5mi
28 Nov	Congleton parkrun	20:17	65.27	5km
22 Nov	Conwy Half Marathon SB	1:38:11	59.58	13.1mi
21 Nov	Forest Rec parkrun	20:19	64.70	5km
14 Nov	Leicester Victoria parkrun			5km
7 Nov	Seagrave Wolds Challenge PB	2:25:00	48.92	15.7mi
1 Nov	Bridgnorth 10k	42:48	62.50	10km
24 Oct	Snowdonia Marathon SB	3:57:33	51.63	26.2mi
8 Aug	Stourbridge Stumble	45:06	59.31	10km
1 Aug	Colby parkrun			5km
29 Jul	Staffs Knot 5 miles PB	33:45	63.38	5mi
22 Jul	WBH 5K	20:27	64.28	5km
14 Jun	Aldridge 10k	42:52	62.40	10km
31 May	Great Midlands Fun Run SB	59:10	62.97	8.5mi
16 May	Penrose parkrun	21:41	60.62	5km
10 May	Market Drayton 10k	41:23	64.64	10km
9 May	Market Harborough parkrun			5km
2 May	Daventry parkrun			5km
26 Apr	London Marathon			26.2mi
18 Apr	Telford parkrun PB	19:06	68.82	5km
4 Apr	Evesham parkrun			5km
22 Mar	Ashby 20			20mi
15 Mar	Weymouth Half Marathon	1:38:41	59.28	13.1mi
2014		Result	WAVA	Distance
8 Jun	Aldridge 10k			10km
1 Jun	Great Midlands Fun Run			8.5mi
6 Apr	Ironbridge Half Marathon			13.1mi
16 Mar	Stafford Half Marathon SB	1:38:29	59.19	13.1mi
4 Jan	parkrun walsall SB	19:44	66.17	5km
1 Jan	Oakhill Parkrun	20:00	65.29	5km
2013		Result	WAVA	Distance
28 Dec	Ashton Court parkrun #134	20:59	62.23	5km
14 Dec	Cannon Hill parkrun	24:15	53.85	5km
7 Dec	Cannon Hill parkrun	21:08	61.79	5km
30 Nov	Cannon Hill parkrun SB	20:26	63.90	5km
3 Nov	Conductive Education 10K PB	40:35	65.43	10km
26 Oct	Snowdonia Marathon SB	3:50:58	52.78	26.2mi
20 Oct	Great Birmingham Run SB	1:37:30	59.63	13.1mi
6 Oct	Bournville Leafy 10K	44:42	59.40	10km
21 Sep	The JW Ultra PB	4:41:09	51.14	30mi
8 Sep	Lichfield 10k	42:26	62.58	10km
14 Aug	Staffs Knot 5 miler SB	35:25	59.90	5mi
6 Jul	Birmingham Black Country Half Marathon	1:45:27	55.14	13.1mi
2 Jun	Great Midlands Fun Run SB	1:00:52	60.80	8.5mi
28 Apr	Shakespeare Marathon	3:58:06	51.20	26.2mi
31 Mar	Ironbridge Half Marathon	1:42:22	57.26	13.2mi
17 Mar	Stafford Half Marathon	1:41:18	57.40	13.1mi
24 Feb	Endurance Challenge Milford Common PB	49:26	46.48	5.4mi
23 Feb	Cannon Hill parkrun	22:15	58.37	5km
2012		Result	WAVA	Distance
16 Dec	Telford 10K SB	45:16	58.66	10km
27 Oct	Snowdonia Marathon SB	4:13:06	48.09	26.2mi
20 Oct	Cannon Hill parkrun SB	20:04	64.44	5km
14 Oct	Coventry Half Marathon SB	1:39:31	58.33	13.1mi
13 Oct	Cannon Hill parkrun	20:11	64.07	5km
7 Jul	Birmingham Black Country Half Marathon	1:48:08	53.68	13.1mi
10 Jun	Great Midlands Fun Run SB	1:01:31	60.02	8.5mi
12 May	Cannon Hill parkrun	20:16	63.81	5km
25 Mar	Stafford Half Marathon	1:39:33	58.31	13.1mi
19 Feb	Brighton Half Marathon	1:49:18	53.11	13.1mi
2011		Result	WAVA	Distance
12 Nov	Cannon Hill parkrun SB	19:22	66.56	5km
6 Nov	Conductive Education 10K SB	41:32	63.66	10km
23 Oct	Great Birmingham Run SB	1:41:00	57.41	13.1mi
16 Oct	Marathon de Montpellier SB	3:55:47	51.57	26.2mi
2 Oct	Coventry Half Marathon	1:49:50	52.79	13.1mi
5 Jun	Great Midlands Fun Run SB	1:00:34	60.87	8.5mi
2010		Result	WAVA	Distance
24 Oct	Birmingham Half Marathon SB	1:41:06	57.34	13.1mi
6 Jun	Great Midlands Fun Run SB	1:04:44	56.91	8.5mi
21 Mar	Stafford Half Marathon	1:45:30	54.95	13.1mi
2009		Result	WAVA	Distance
11 Oct	Birmingham Half Marathon	1:48:47	53.29	13.1mi
15 Mar	Stafford Half Marathon SB	1:45:23	55.01	13.1mi
2008		Result	WAVA	Distance
26 Oct	Birmingham Half Marathon	1:48:22	53.50	13.1mi
13 Apr	London Marathon SB	3:59:51	50.68	26.2mi
16 Mar	Stafford Half Marathon SB	1:44:43	55.36	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	92	66	75	63	34	29	39	112	123	73	3	0	709
2024	0	0	0	0	18	23	8	52	0	0	0	0	101
2023	94	114	75	90	58	34	25	115	157	161	101	38	1062
2023	0	0	0	0	0	32	158	3	0	0	0	0	193
2022	109	73	93	82	56	33	32	70	63	104	106	64	884
2022	41	0	0	66	163	187	50	0	0	0	0	0	506
2021	113	100	74	228	255	121	52	96	109	100	25	42	1314
2021	0	0	0	0	0	40	41	48	53	0	88	17	287
2020	12	0	0	0	0	0	0	0	0	0	0	0	12
2020	232	174	125	151	223	180	160	187	224	242	160	82	2139
2020	0	0	0	0	0	0	0	0	0	32	0	0	32
2019	240	195	219	128	92	83	78	63	124	148	125	190	1684
2019	0	0	0	0	107	0	0	0	0	0	0	0	107
2018	152	131	186	87	76	56	64	40	56	75	27	63	1013
2018	0	0	0	0	0	40	59	141	133	131	141	53	697
2017	14	0	0	0	0	0	36	34	131	146	141	110	611
2017	0	0	0	0	0	0	9	0	111	0	0	0	121
2016	0	0	0	0	0	0	0	2	0	0	0	0	2
2016	174	211	198	135	91	82	96	190	191	125	108	75	1677
2016	33	17	17	28	55	64	58	39	45	78	72	14	520
2015	131	127	153	96	121	122	120	174	237	160	77	94	1610
2015	32	90	0	0	0	33	108	9	39	24	46	25	406
2014	19	20	16	0	0	0	0	0	0	0	0	53	109
2013	151	163	157	186	131	93	206	255	177	161	215	138	2032

Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12
7mi, 1:06:02 Run - General 1) 1mi - 9:52(9:52/mi) 162/190bpm [1599b/mi] 147cal 6.08/6.95mph 2) 1mi - 8:59(8:59/mi) 165/172bpm [1481b/mi] 137cal 6.68/7.24mph 3) 1mi - 9:15(9:15/mi) 164/169bpm [1518b/mi] 140cal 6.48/7.01mph 4) 1mi - 9:52(9:52/mi) 167/184bpm [1648b/mi] 153cal 6.08/6.74mph 5) 1mi - 9:37(9:37/mi) 160/171bpm [1539b/mi] 140cal 6.24/6.85mph 6) 1mi - 9:13(9:13/mi) 159/165bpm [1464b/mi] 132cal 6.52/7.16mph 7) 1mi - 9:12(9:12/mi) 158/164bpm [1454b/mi] 125cal 6.52/7.08mph 8) 0mi - 2(5:59/mi) 157/157bpm [939b/mi] 10.03/6.59mph Add a comment	2.6mi, 20:01 Run - General 1) 1mi - 8:01(8:01/mi) 144/157bpm [1155b/mi] 104cal 7.48/8.01mph 2) 1mi - 7:45(7:45/mi) 143/154bpm [1108b/mi] 98cal 7.74/8.12mph 3) 0.56mi - 4:15(7:37/mi) 136/145bpm [1035b/mi] 47cal 7.89/8.81mph Add a comment	-	4.4mi, 40:34 Run - General 1) 1mi - 9:16(9:16/mi) 167/178bpm [1548b/mi] 144cal 6.47/7.14mph 2) 1mi - 9:18(9:18/mi) 158/170bpm [1471b/mi] 136cal 6.45/6.78mph 3) 1mi - 9:09(9:09/mi) 165/174bpm [1509b/mi] 140cal 6.56/6.97mph 4) 1mi - 9:15(9:15/mi) 169/176bpm [1563b/mi] 145cal 6.49/6.99mph 5) 0.42mi - 3:36(8:40/mi) 170/179bpm [1474b/mi] 57cal 6.92/7.62mph Add a comment	-	-	-
Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19
2.9mi, 24:48 Run - General 1) 1mi - 9:04(9:04/mi) 153/164bpm [1388b/mi] 124cal 6.61/7.64mph 2) 1mi - 8:32(8:32/mi) 156/162bpm [1331b/mi] 119cal 7.04/7.24mph 3) 0.86mi - 7:12(8:19/mi) 163/169bpm [1357b/mi] 105cal 7.21/7.76mph Add a comment	-	3.1mi, 28:59 Run - General 1) 1mi - 9:23(9:23/mi) 133/159bpm [1247b/mi] 111cal 6.4/6.74mph 2) 1mi - 9:27(9:27/mi) 144/158bpm [1361b/mi] 125cal 6.35/6.76mph 3) 1mi - 9:18(9:18/mi) 163/190bpm [1516b/mi] 140cal 6.45/6.93mph 4) 0.11mi - 52(7:46/mi) 169/172bpm [1314b/mi] 13cal 7.72/7.35mph Add a comment	4.4mi, 40:42 Run - General 1) 1mi - 9:16(9:16/mi) 140/160bpm [1298b/mi] 120cal 6.47/7.16mph 2) 1mi - 8:52(8:52/mi) 161/172bpm [1427b/mi] 133cal 6.77/7.14mph 3) 1mi - 8:55(8:55/mi) 167/178bpm [1488b/mi] 139cal 6.73/7.03mph 4) 1mi - 9:42(9:42/mi) 171/178bpm [1660b/mi] 155cal 6.18/7.03mph 5) 0.43mi - 3:57(9:15/mi) 171/174bpm [1582b/mi] 63cal 6.49/6.93mph Add a comment	-	-	-
Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26
-	-	-	1mi, 9:55 Run - General 1) 1mi - 9:46(9:46/mi) 151/166bpm [1476b/mi] 133cal 6.14/9.29mph 2) 0.03mi - 9(5:10/mi) 164/165bpm [848b/mi] 2cal 11.6/6.74mph Add a comment	-	-	26.4mi, 5:23:49 Run - General 1) 1mi - 9:39(9:39/mi) 131/152bpm [1264b/mi] 128cal 6.22/6.59mph 2) 1mi - 10:00(10:00/mi) 152/161bpm [1520b/mi] 134cal 6/6.2mph 3) 1mi - 10:46(10:46/mi) 159/168bpm [1713b/mi] 156cal 5.57/6.01mph 4) 1mi - 12:08(12:08/mi) 170/177bpm [2062b/mi] 179cal 4.95/5.34mph 5) 1mi - 11:48(11:48/mi) 172/189bpm [2029b/mi] 182cal 5.08/6.41mph 6) 1mi - 9:14(9:14/mi) 158/175bpm [1459b/mi] 129cal 6.5/7.2mph 7) 1mi - 9:37(9:37/mi) 160/168bpm [1539b/mi] 119cal 6.24/6.49mph 8) 1mi - 12:23(12:23/mi) 160/175bpm [1981b/mi] 146cal 4.85/6.7mph 9) 1mi - 10:38(10:38/mi) 162/172bpm [1721b/mi] 137cal 5.65/6.39mph 10) 1mi - 10:22(10:22/mi) 171/178bpm [1773b/mi] 146cal 5.78/5.91mph 11) 1mi - 12:04(12:04/mi) 165/178bpm [1992b/mi] 147cal 4.97/5.91mph 12) 1mi - 10:37(10:37/mi) 168/175bpm [1784b/mi] 142cal 5.65/6.03mph 13) 1mi - 11:15(11:15/mi) 167/174bpm [1879b/mi] 147cal 5.33/6.01mph 14) 1mi - 12:13(12:13/mi) 169/177bpm [2065b/mi] 166cal 4.91/5.93mph 15) 1mi - 12:44(12:44/mi) 179/185bpm [2279b/mi] 214cal 4.71/4.84mph 16) 1mi - 12:15(12:15/mi) 174/187bpm [2131b/mi] 182cal 4.9/6.01mph 17) 1mi - 11:31(11:31/mi) 169/181bpm [1948b/mi] 149cal 5.21/6.57mph 18) 1mi - 10:32(10:32/mi) 172/179bpm [1811b/mi] 145cal 5.7/6.28mph 19) 1mi - 13:25(13:25/mi) 157/176bpm [2107b/mi] 143cal 4.47/5.63mph 20) 1mi - 12:07(12:07/mi) 161/176bpm [1950b/mi] 140cal 4.95/6.28mph 21) 1mi - 12:24(12:24/mi) 164/179bpm [2034b/mi] 141cal 4.84/6.22mph 22) 1mi - 12:01(12:01/mi) 164/176bpm [1972b/mi] 146cal 4.99/6.16mph 23) 1mi - 16:56(16:56/mi) 119/130bpm [2014b/mi] 163cal 3.55/4.32mph 24) 1mi - 21:17(21:17/mi) 105/121bpm [2234b/mi] 162cal 2.82/3.7mph 25) 1mi - 19:40(19:40/mi) 122/151bpm [2400b/mi] 140cal 3.05/6.24mph 26) 1mi - 11:11(11:11/mi) 151/165bpm [1689b/mi] 118cal 5.37/6.41mph 27) 0.4mi - 5:01(12:40/mi) 156/173bpm [1976b/mi] 55cal 4.74/7.41mph Add a comment
Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2
-	2.2mi, 23:16 Run - General 1) 1mi - 11:31(11:31/mi) 135/163bpm [1555b/mi] 149cal 5.21/6.16mph 2) 1mi - 10:15(10:15/mi) 146/167bpm [1497b/mi] 132cal 5.85/6.76mph 3) 0.15mi - 1:30(10:00/mi) 155/161bpm [1550b/mi] 23cal 6/5.8mph Add a comment	3.1mi, 31:02 Run - General 1) 1mi - 10:36(10:36/mi) 123/136bpm [1305b/mi] 143cal 5.65/6.53mph 2) 1mi - 9:57(9:57/mi) 148/162bpm [1472b/mi] 135cal 6.03/6.7mph 3) 1mi - 9:24(9:24/mi) 148/158bpm [1390b/mi] 123cal 6.39/6.72mph 4) 0.11mi - 1:05(9:39/mi) 151/154bpm [1458b/mi] 15cal 6.21/6.45mph Add a comment	3.2mi, 30:15 Run - General 1) 1mi - 10:15(10:15/mi) 122/143bpm [1251b/mi] 127cal 5.85/6.57mph 2) 1mi - 9:29(9:29/mi) 151/162bpm [1431b/mi] 137cal 6.33/7.24mph 3) 1mi - 8:52(8:52/mi) 133/153bpm [1179b/mi] 103cal 6.77/7.14mph 4) 0.19mi - 1:40(8:40/mi) 135/141bpm [1170b/mi] 27cal 6.93/7.18mph Add a comment	-	2.5mi, 20:01 Run - General 1) 1mi - 7:48(7:48/mi) 141/159bpm [1101b/mi] 120cal 7.69/8.41mph 2) 1mi - 8:25(8:25/mi) 159/165bpm [1338b/mi] 130cal 7.13/8.08mph 3) 0.52mi - 3:47(7:18/mi) 168/176bpm [1227b/mi] 63cal 8.22/9.14mph Add a comment	-

Dennis H

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