SlownOld

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Recent Training
14th Apr	General	4.9mi	1:26:50
12th Apr	parkrun	3.1mi	33:39
10th Apr	Yoga	0mi	1:00:00
10th Apr	General	3.1mi	40:00
9th Apr	General	3.3mi	40:27

12 Month Benchmarks	Run	Bike
Mile	9:57	2:49
5k	32:35	10:53
5mi	56:48	19:11
10k	1:13:41	24:19

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Best Times
Best WAVA

Dist	Races	2014	2015	2016	2017	2018	2021	2022	2024	PB	WB
1mi	3	7:53 59.93	8:05 59.03	8:01 60.11						7:53 7:53/mi	60.11
5km	1								33:16 51.27	33:16 10:42/mi	51.27
4mi	2	35:36 57.31					37:14 58.39			35:36 8:54/mi	58.39
5mi	2	43:24 59.27		42:21 61.85						42:21 8:28/mi	61.85
10km	13	55:21 57.56	56:21 57.06	55:14 59.29	1:04:00 51.17	1:01:02 54.16	1:01:01 56.29	1:09:05 50.21		55:14 8:53/mi	59.29
6.5mi	1						1:03:57 55.74			1:03:57 9:50/mi	55.74
10mi	1			1:55:17 46.30						1:55:17 11:32/mi	46.30
13.1mi	2			2:05:39 56.60	2:30:49 47.61					2:05:39 9:35/mi	56.60

2024		Result	WAVA	Distance
19 Oct	The Doctor K Cup PB	33:16	51.27	5km
2022		Result	WAVA	Distance
4 Dec	Weston Christmas Cracker SB	1:09:05	50.21	10km
2021		Result	WAVA	Distance
26 Dec	Clevedon Boxing Day Race SB	37:14	58.39	4mi
19 Dec	Weston Christmas Cracker SB	1:01:01	56.29	10km
26 Sep	Apperley Quarter Marathon PB	1:03:57	55.74	6.5mi
5 Sep	Worcester City 10K			10km
2019		Result	WAVA	Distance
8 Sep	Shropshire Triathlon	6:55:47		2km/78km/20km
21 Jul	Oxfordshire Triathlon Series	2:10:45		1000m/35km/5.5km
7 Jul	Monmouth Aquathlon	1:37:44		1km/12.75km
16 Jun	City of Birmingham Olympic distance Triathlon	3:27:40		1500m/36km/10km
26 May	Gloucester tri	1:37:40		400m/28km/6km
2018		Result	WAVA	Distance
2 Dec	Black country Splash & Dash Aquathon	39:58		400m/5km
16 Sep	Worcester City 10K SB	1:01:02	54.16	10km
9 Sep	sandford park lido triathlon Cheltenham	59:34		500m/13km/2.7km
2 Sep	Black Country Sprint Triathlon	1:22:11		400m/20km/5km
11 Aug	Portishead Sprint Tri	1:56:53		400m/25km/5km
27 May	Gloucester tri	1:41:57		400m/28km/6km
2017		Result	WAVA	Distance
1 Oct	North Bristol Triathlon	1:26:52		0.4km/18km/5km
24 Sep	Apperley Quarter Marathon SB	1:04:00	51.17	10km
10 Sep	Lake 62 End of Season Triathlon	3:14:21		1500m/41km/9.1m
26 Aug	Triathlon Relays Championship	1:10:57		500m/15km/5km
23 Jul	Droitwich triathlon	1:28:36		0.4km/20km/5km
19 Mar	Forest of Dean Spring Half Marathon SB	2:30:49	47.61	13.1mi
2016		Result	WAVA	Distance
11 Dec	Weston Christmas Cracker PB	55:14	59.29	10km
6 Nov	Guy Fawkes 5 PB	42:21	61.85	5mi
4 Sep	Cotswold short triathlon	1:08:10		400m/20km/2.5km
24 Jul	Droitwich Sprint Triathlon	1:27:08		400m/20km/5km
29 May	Edinburgh Half Marathon PB	2:05:39	56.60	13.1mi
10 Apr	Tewkesbury Aquathlon 4	39:13		400m/5km
28 Mar	Bushley Green Mile SB	8:01	60.11	1mi
26 Mar	Poets Path Potter 10 PB	1:55:17	46.30	10mi
28 Feb	Bourton 10k	55:41	58.27	10km
2015		Result	WAVA	Distance
8 Jun	Westonbirt 10k SB	56:21	57.06	10km
10 May	Tewkesbury Sprint Triathlon	1:38:28		0.4km/24km/5km
6 Apr	Bushley Green Streets Mile SB	8:05	59.03	1mi
22 Mar	Pendock Spring Chicken	58:02	55.40	10km
2014		Result	WAVA	Distance
26 Dec	Winston Wish PB	35:36	57.31	4mi
2 Nov	Tewkesbury Guy Fawkes 5 SB	43:24	59.27	5mi
19 Oct	Rotary Blenheim 10k	56:59	55.91	10km
13 Sep	Apperley Quarter Marathon	59:00	54.00	10km
9 Jun	Westonbirt 10k	56:06	56.79	10km
1 Jun	Fairford 10k SB	55:21	57.56	10km
21 Apr	Bushley Green Mile PB	7:53	59.93	1mi
16 Mar	Minchinhampton 10k	57:58	54.96	10km

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	85	45	60	12	0	0	0	0	0	0	0	0	201
2025	0.3	2.7	1	0	0	0	0	0	0	0	0	0	4.1
2025	9	24	32	15	0	0	0	0	0	0	0	0	81
2025	0	0	36	19	0	0	0	0	0	0	0	0	55
2024	80	81	95	36	44	46	61	41	53	65	65	89	757
2024	3.9	2	1.3	4.3	2.1	0.3	0.6	0	0.4	1.7	4.7	0.6	21.9
2024	12	14	13	17	17	15	24	30	32	30	9	9	222
2024	45	31	0	24	41	97	109	203	80	114	51	12	808
2023	127	104	89	71	42	17	41	45	67	76	80	111	870
2023	5.6	5	3.1	4.7	3.2	6.7	4.1	5.5	2.9	3.6	5.2	0.6	50.3
2023	17	2	0	12	21	28	21	15	9	13	9	13	158
2023	0	1	0	0	0	0	0	0	0	0	0	0	1
2023	0	0	66	41	59	150	73	37	147	51	0	0	623
2022	83	38	11	31	26	33	22	52	80	32	37	118	564
2022	1.3	2.9	4.3	5.3	4.5	3.6	5.1	7.8	3.5	2.6	2.8	0.7	44.4
2022	22	23	9	14	17	9	9	13	6	15	18	6	161
2022	0	0	0	0	0	0	0	0	0	0	0	0	0
2022	14	0	29	58	77	110	136	101	189	119	0	0	833
2021	126	92	48	43	15	38	19	24	59	42	31	101	638
2021	0	0	0	0	4.9	2.9	2.1	4.8	2.1	2.4	4	0.6	23.7
2021	19	9	7	25	20	28	29	28	27	22	38	23	276
2021	49	51	93	95	100	30	123	129	123	92	55	0	942
2020	0	0	0	0	25	28	23	0	13	21	22	104	237
2020	4.4	6.4	2.8	0	0.5	6	9.3	10	3.7	3.8	0	0.4	47.1
2020	25	32	6	27	36	47	29	19	30	27	28	33	339
2020	1	0	0	0	0	0	0	0	0	0	0	0	1
2020	0	0	0	45	78	99	185	161	137	116	165	38	1022
2019	0.7	2.9	4.8	3.1	4.1	5.2	9.4	3.9	5.8	3.2	4.1	0.8	48.1
2019	2	21	48	29	40	24	60	36	29	14	27	5	336
2019	13	1	1	2	2	0	0	0	0	0	0	0	19
2019	76	64	21	81	260	155	125	216	316	55	0	0	1369
2018	5.6	3.8	2.9	2.7	3.7	3.6	5.4	5.9	4.2	1.3	0.8	2	41.8
2018	37	30	22	23	25	20	23	26	22	9	16	10	263
2018	0	0	0	0	0	0	0	0	0	0	3	1	4
2018	0	0	7	98	84	103	100	51	84	40	27	0	592
2017	5.6	5.5	5.5	6.3	7.1	7.7	5.3	10.9	3.5	7.2	8.2	5.5	78.2
2017	32	24	30	32	22	18	20	21	17	24	27	23	291
2017	0	0	0	0	0	1	0	0	0	0	0	0	1
2017	41	73	42	162	154	178	308	135	59	73	0	95	1319
2016	2.9	4.5	5.2	5.9	2.2	2.4	1.5	3.4	1.7	0	0	2.7	32.4
2016	10	43	46	34	48	27	36	35	18	36	29	33	393
2016	55	37	116	102	263	262	122	147	113	141	16	49	1423
2015	0	0	0	0	0.3	1.4	2.4	3.2	4.3	2.8	4.5	2.2	21.1
2015	29	27	24	31	26	34	25	33	34	20	29	17	327
2015	39	51	81	117	114	184	89	217	155	213	91	22	1373
2014	0	0	0	0	0	0	0	7	0	0	0	0	7
2014	25	16	40	27	32	25	22	30	32	37	46	35	366
2014	5	0	0	0	0	0	0	0	0	0	0	0	5
2014	27	0	13	18	88	41	42	89	34	30	55	0	437
2013	0	0	0	0	0	0	0	0	0	0	13	23	36
2013	0	0	0	0	0	0	0	0	0	0	15	37	52

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
3.3mi, 1:25:39 Walk - General 10.5mi, 1:37:30 Bike - General	0.8mi, 37:32 Walk - General 9.5mi, 3:57:40 Walk - General	-	1.6mi, 50:42 Walk - General 3.1mi, 32:37 Run - parkrun	-	-	4mi, 1:13:11 Walk - General
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
5mi, 58:19 Run - General	0mi, 1:00:00 Cross - Yoga 0.7mi, 29:43 Swim - Pool	2.1mi, 47:07 Walk - General	3.1mi, 35:52 Run - parkrun	-	6.4mi, 2:14:40 Walk - General	0.7mi, 7:34 Run - General 0.7mi, 8:46 Run - General 0mi, 1 Run - General 1.3mi, 14:31 Run - General 1.9mi, 20:00 Bike - General 1.3mi, 9:05 Bike - 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
-	0mi, 1:00:00 Cross - Yoga	0.9mi, 26:06 Walk - General	4mi, 28:02 Bike - General 5.9mi, 39:39 Bike - General 2mi, 13:09 Bike - General 3mi, 49:13 Walk - General	6.2mi, 1:12:34 Run - Race	-	2.8mi, 1:10:47 Walk - General 1.4mi, 27:38 Bike - 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
3.3mi, 40:27 Run - General 0mi, 30:00 Cross - Strength	0mi, 1:00:00 Cross - Yoga 3.1mi, 40:00 Bike - General	-	3.1mi, 33:39 Run - parkrun	-	4.9mi, 1:26:50 Walk - General	-

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