smurphin

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Recent Training
14th Apr	General	8.4mi	4:31:10
13th Apr	General	6.2mi	2:04:38
13th Apr	General	1.1mi	12:07
12th Apr	General	3.3mi	2:33:09
12th Apr	General	3.2mi	38:54

12 Month Benchmarks	Run	Bike
Mile	6:12	1:26
5k	19:59	5:31
5mi	32:23	10:49
10k	40:40	14:08
10mi	1:27:16	24:58
Half	1:59:39	34:48
20mi	4:46:29	1:05:20
Mara	6:21:20	1:28:38
50k	7:32:03	1:48:21
40mi	10:01:25	2:22:22
75k	11:36:45	0
50mi	12:28:13	0
100k	15:37:50	0

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Best Times
Best WAVA

Dist	Races	2015	2016	PB	WB
5km	13	20:25 63.90	19:39 67.35	19:39 6:19/mi	67.35
10km	2		43:11 61.95	43:11 6:57/mi	61.95
13.1mi	3	1:33:19 62.29	1:33:46 61.99	1:33:19 7:07/mi	62.29
26.2mi	1		3:26:20 58.40	3:26:20 7:53/mi	58.40

2016		Result	WAVA	Distance
31 Dec	Grovelands parkrun, Enfield	21:56	60.34	5km
5 Nov	Oak Hill parkrun	19:50	66.72	5km
1 Nov	Chingford League - Hog Hill	20:19	65.14	5km
29 Oct	Aylesbury parkrun PB	19:39	67.35	5km
8 Oct	Grovelands parkrun, Enfield	19:57	66.33	5km
2 Oct	Cardiff Half Marathon SB	1:33:46	61.99	13.1mi
13 Aug	Grovelands parkrun, Enfield	19:55	65.97	5km
7 Aug	London Triathlon (Olympic - Sunday)	2:32:10		1.5km/40km/10km
31 Jul	Ride London-Surrey 100	5:19		100mi
23 Jul	Grovelands parkrun, Enfield	20:28	64.19	5km
17 Jul	Great Newham London Run	45:20	59.01	10km
9 Jul	Grovelands parkrun, Enfield	21:46	60.36	5km
2 Jul	Grovelands parkrun, Enfield	21:06	62.27	5km
12 Jun	Columbia Threadneedle Investments ITU triathlon series	2:39:24		1.5km/40km/10km
29 May	Edinburgh Marathon PB	3:26:20	58.40	26.2mi
14 May	The All Nations Triathlon	1:10:52		400m/20km/5km
8 May	Henley half marathon trail run	1:36:50	60.02	13.1mi
12 Mar	Grovelands parkrun, Enfield	20:34	63.88	5km
14 Feb	Run Craven Cottage 10K PB	43:11	61.95	10km
30 Jan	Grovelands parkrun, Enfield	21:03	62.42	5km
2 Jan	Grovelands parkrun, Enfield	21:57	59.86	5km
2015		Result	WAVA	Distance
25 Oct	Lausanne Marathon (1/2 marathon) PB	1:33:19	62.29	13.1mi
4 Apr	Aylesbury parkrun SB	20:25	63.90	5km

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	10	0	12	0	0	0	0	0	0	0	0	21
2025	0	0	1.6	0.6	0	0	0	0	0	0	0	0	2.2
2025	73	81	96	35	0	0	0	0	0	0	0	0	284
2025	0	26	97	35	0	0	0	0	0	0	0	0	158
2024	4.3	1.9	2.6	13.3	6.6	1.9	2.9	1.5	3.5	0.7	0	0	39.2
2024	84	97	76	93	85	120	59	65	82	64	71	76	973
2024	0	0	0	0	0	0	0	0	0	0	0	0	0
2024	19	0	78	164	64	93	53	168	137	0	0	50	826
2023	0	0	0	0	0	0	0	0	0	9	0	0	9
2023	0	0	0	0	0	2.6	0	0	0	0	0.3	0	2.8
2023	132	124	138	86	88	93	63	39	30	21	32	59	906
2023	0	0	0	0	0	0	0	0	0	0	6	0	6
2023	0	19	0	28	45	170	11	53	199	6	0	32	564
2022	0	0	0	0	9	0	0	0	0	0	0	0	9
2022	0.6	0.4	0.5	0	2.2	0	0	0	0	0	0	0	3.8
2022	115	71	52	59	50	40	8	0	10	46	62	45	560
2022	0	0	0	70	0	0	0	0	0	0	0	0	70
2022	65	82	45	155	119	285	39	0	0	0	0	0	791
2021	0	0	0	1	5	0	4	0	13	0	0	0	23
2021	0	0	0.5	2.9	0	2	2.9	3.5	1.8	0	0	0	13.5
2021	76	94	129	105	125	81	59	74	55	55	77	78	1008
2021	0	0	0	0	0	0	0	0	0	0	0	0	1
2021	21	0	207	337	234	228	169	172	169	37	18	0	1592
2020	0	0	0	0	0	1.9	5.2	4.1	1.4	0.6	0	0.1	13.2
2020	67	90	51	42	39	58	71	81	53	53	51	18	675
2020	0	0	0	0	0	0	0	0	0	0	0	0	0
2020	14	0	0	0	0	126	41	303	169	99	47	35	835
2019	0	0	0	0	0	0	0	0	17	0	41	0	58
2019	0.6	0	0	0.7	5.2	4.1	4.1	3.4	0.9	0	0	0	18.9
2019	60	42	32	33	71	37	40	38	25	20	37	34	469
2019	0	0	0	0	0	0	0	0	0	0	0	0	1
2019	22	28	4	57	118	40	86	95	60	0	12	0	523
2018	3.3	1.2	4.4	4.8	3.2	0.6	0.6	0	0	0	0	0	18.1
2018	37	40	42	31	34	44	26	43	82	15	14	51	459
2018	0	0	0	0	0	0	0	0	0	0	0	0	1
2018	16	12	16	52	146	0	0	0	0	253	120	13	628
2017	5.1	5.2	0.9	1.9	5	7.8	2.3	0.5	0.6	0.8	1.7	0	31.9
2017	57	48	26	42	19	47	39	19	22	26	42	9	396
2017	0	0	0	0	0	0	0	0	0	0	0	0	1
2017	130	44	83	120	32	96	21	11	19	23	21	0	600
2016	0	0	0	7	0	0	0	0	0	0	0	0	7
2016	3.4	1.7	1.9	3.6	7.6	15.6	6	16.5	3.4	0.7	3.2	1.3	64.9
2016	73	61	79	118	105	23	59	81	80	29	32	6	746
2016	0	0	0	0	0	1	0	1	0	0	0	0	2
2016	0	36	138	59	183	112	443	142	66	10	56	23	1269
2015	1.7	3.2	4.7	2.2	4.6	5.8	7.2	16.2	0.7	0	0	0	46.3
2015	64	36	56	67	61	63	46	29	65	84	19	32	622
2015	0	0	0	0	0	1	1	3	0	0	0	0	5
2015	0	0	45	13	212	273	149	170	56	13	13	21	966
2014	0	0	0	0	0	0	0	0	0	1	3.7	2.8	7.5
2014	0	0	0	0	0	0	0	0	0	0	29	30	60
2014	0	0	0	0	0	0	0	0	0	0	0	0	0
2014	0	0	0	0	0	0	0	0	0	0	26	0	26
2013	0	0	0.7	1.8	4.9	4.7	2.6	5	1.2	2	1.8	0	24.6
2013	0	5	0	0	0	0	0	0	0	0	0	0	5
2013	0	0	0	0	0	0	0	1	0	0	0	0	1
2013	0	13	0	0	0	0	0	0	0	0	0	0	13
1990	3	0	0	0	0	0	0	0	0	0	0	0	3

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	Mon 24th Mar Mar 24	Tue 25th Mar Mar 25
-	-	13.4mi, 2:12:48 Bike - General	15mi, 2:16:18 Run - General	15.8mi, 1:03:22 Bike - General	0.8mi, 39:29 Swim - Pool	6.5mi, 56:33 Run - General 9.2mi, 30:44 Bike - Virtual Ride
Wed 26th Mar Mar 26	Thu 27th Mar Mar 27	Fri 28th Mar Mar 28	Sat 29th Mar Mar 29	Sun 30th Mar Mar 30	Mon 31st Mar Mar 31	Tue 1st Apr Apr 1
9.5mi, 31:21 Bike - Virtual Ride	3.3mi, 29:19 Run - General 0.9mi, 38:41 Swim - Pool	3.3mi, 27:48 Run - General	7.5mi, 1:03:50 Run - Track Session	18.9mi, 2:13:48 Bike - General 0.6mi, 5:55 Run - General 1.2mi, 11:36 Run - General 0.9mi, 10:34 Run - General	7.7mi, 35:32 Bike - Virtual Ride	6.2mi, 1:06:26 Run - General
Wed 2nd Apr Apr 2	Thu 3rd Apr Apr 3	Fri 4th Apr Apr 4	Sat 5th Apr Apr 5	Sun 6th Apr Apr 6	Mon 7th Apr Apr 7	Tue 8th Apr Apr 8
3.6mi, 27:58 Run - General	0.6mi, 25:35 Swim - Pool	12.6mi, 1:40:20 Bike - General	0.9mi, 8:01 Run - General 3.1mi, 20:25 Run - General 0.8mi, 6:16 Run - General	7.8mi, 49:23 Bike - General 1.9mi, 14:59 Bike - General 2mi, 15:35 Bike - General	-	6.7mi, 1:04:19 Run - General
Wed 9th Apr Apr 9	Thu 10th Apr Apr 10	Fri 11th Apr Apr 11	Sat 12th Apr Apr 12	Sun 13th Apr Apr 13	Mon 14th Apr Apr 14	Tue 15th Apr Apr 15
10.6mi, 36:41 Bike - Virtual Ride	3.6mi, 31:11 Run - General	-	3.3mi, 2:33:09 Walk - General 3.2mi, 38:54 Run - General	6.2mi, 2:04:38 Run - General 1.1mi, 12:07 Run - General	8.4mi, 4:31:10 Walk - General	-

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