Alpine Geoff

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Recent Training
31st Jan	General	5mi	49:36
30th Jan	General	1.4mi	24:19
29th Jan	General	2.5mi	21:57
28th Jan	General	3.1mi	27:38
26th Jan	General	21.8mi	1:25:38

12 Month Benchmarks	Run	Bike
Mile	7:52	2:08
5k	25:46	8:04
5mi	43:18	13:23
10k	58:40	17:24
10mi	1:41:30	29:40

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Best Times
Best WAVA

Dist	Races	2012	2013	2014	2015	2016	2017	2019	PB	WB
1mi	2			6:45 58.98	6:49 58.83				6:45 6:45/mi	58.98
10km	3			51:38 53.06	53:02 52.07				51:38 8:19/mi	53.06
10mi	2			1:27:00 51.98		1:20:17 57.22			1:20:17 8:02/mi	57.22
13.1mi	5	2:06:15 46.76	2:01:05 49.05		1:58:25 50.88	2:00:41 49.92	1:54:15 53.60		1:54:15 8:43/mi	53.60
26.2mi	4			4:49:01 43.38		4:31:49 46.85	4:14:38 50.43	4:05:13 53.24	4:05:13 9:22/mi	53.24

2019		Result	WAVA	Distance
28 Apr	London Marathon PB	4:05:13	53.24	26.2mi
17 Mar	Oundle 20			20mi
2017		Result	WAVA	Distance
23 Apr	London Marathon SB	4:14:38	50.43	26.2mi
9 Apr	Larking Gowen City of Norwich Half Marathon PB	1:54:15	53.60	13.1mi
2016		Result	WAVA	Distance
6 Nov	Rockingham 10 PB	1:20:17	57.22	10mi
2 May	Milton Keynes Marathon SB	4:31:49	46.85	26.2mi
13 Mar	Silverstone Half Marathon SB	2:00:41	49.92	13.1mi
2015		Result	WAVA	Distance
11 Oct	Great Eastern Run SB	1:58:25	50.88	13.1mi
27 May	Werrington Joggers Track Mile Championship SB	6:49	58.83	1mi
10 May	Eye 10k SB	53:02	52.07	10km
2014		Result	WAVA	Distance
26 Oct	Great South Run SB	1:27:00	51.98	10mi
28 Sep	West Pinchbeck 10km PB	51:38	53.06	10km
13 Jul	Bushfield Joggers Peterborough 10K	51:48	52.89	10km
11 Jun	Werrington Joggers Track Mile Championship PB	6:45	58.98	1mi
13 Apr	London Marathon SB	4:49:01	43.38	26.2mi
2013		Result	WAVA	Distance
13 Oct	Great Eastern Run SB	2:01:05	49.05	13.1mi
21 Apr	London Marathon			26.2mi
2012		Result	WAVA	Distance
14 Oct	Great Eastern Run SB	2:06:15	46.76	13.1mi
22 Apr	London Marathon			26.2mi

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	2	0	0	0	0	0	0	0	0	0	0	0	2
2025	41	0	0	0	0	0	0	0	0	0	0	0	41
2025	78	0	0	0	0	0	0	0	0	0	0	0	78
2024	0	0	0	0	0	0	2	0	0	0	0	0	2
2024	14	31	35	66	30	31	23	9	23	30	19	19	329
2024	209	183	317	185	400	396	401	427	286	242	142	151	3340
2023	1	0	0	0	0	0	0	0	0	0	0	0	1
2023	10	5	18	47	47	58	21	13	4	4	3	14	244
2023	137	125	122	66	79	41	151	186	205	95	133	81	1421
2022	0	0	0	0	0	0	0	0	0	2	0	0	2
2022	0	0	0	0	0	0	0	0.1	0	0	0	0	0.1
2022	42	45	52	50	46	23	36	16	8	20	9	19	367
2022	12	0	0	0	29	198	194	141	226	199	95	37	1130
2021	57	33	38	37	55	36	41	69	44	80	39	27	556
2021	0	13	0	0	0	0	0	4	7	0	0	0	24
2020	0	0.2	0.1	0	0	0	0	0	0	0	0	0	0.4
2020	20	0	6	68	73	45	46	36	77	64	8	32	476
2020	0	0	0	0	0	0	48	11	0	0	9	0	68
2019	0.2	0.1	0.1	0.5	0.1	0	0.1	0	0	0.2	0	0	1.3
2019	83	72	64	103	50	40	44	13	41	50	37	20	617
2018	0	0	0.5	1.9	0.8	0.3	0.5	0.2	0.5	0	0.1	0	4.7
2018	74	36	76	94	61	58	23	14	1	22	27	53	540
2018	0	20	0	0	0	0	0	0	0	0	0	0	20
2017	67	50	98	113	84	74	53	69	70	66	21	8	772
2017	0	0	0	6	0	0	8	0	0	0	0	0	14
2016	111	62	166	90	92	69	62	77	75	106	78	53	1040
2016	0	0	0	0	12	8	11	0	0	0	0	0	31
2015	45	38	52	68	56	62	32	44	60	58	87	25	628
2015	6	0	0	0	0	0	0	0	0	0	0	11	17
2014	0	0	0	0	0	57	27	0	7	102	62	36	290

Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	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
-	-	-	-	0.3mi, 5:37 Walk - General 1) 0.31mi - 5:37(18:09/mi) 122/152bpm [2214b/mi] 39cal 54/59rpm Add a comment 4mi, 35:43 Run - General 1) 1mi - 9:09(9:09/mi) 158/175bpm [1447b/mi] 114cal 313/407W 2) 1mi - 8:59(8:59/mi) 162/171bpm [1454b/mi] 115cal 299/362W 3) 1mi - 9:00(9:00/mi) 166/175bpm [1493b/mi] 117cal 301/394W 4) 1mi - 8:29(8:29/mi) 168/176bpm [1424b/mi] 113cal 305/424W 5) 0.01mi - 6(8:08/mi) 175/176bpm [1424b/mi] 1cal 337/342W Add a comment	-	0.5mi, 8:59 Walk - General 1) 0.5mi - 8:59(17:48/mi) 118/135bpm [2101b/mi] 55cal 54/59rpm Add a comment 5mi, 42:02 Run - General 1) 1mi - 8:44(8:44/mi) 141/171bpm [1232b/mi] 102cal 322/371W 2) 1mi - 8:12(8:12/mi) 162/181bpm [1328b/mi] 107cal 297/435W 3) 1mi - 8:36(8:36/mi) 172/179bpm [1478b/mi] 116cal 271/388W 4) 1mi - 8:17(8:17/mi) 159/174bpm [1317b/mi] 103cal 294/426W 5) 1mi - 8:09(8:09/mi) 168/182bpm [1368b/mi] 107cal 288/440W 6) 0.01mi - 4(8:04/mi) 160/160bpm [1292b/mi] 1cal 344/468W Add a comment
Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	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
0mi, 5:01 Bike - General 1) 0mi - 5:01(0/mi) 154/160bpm [INFb/mi] 64cal Add a comment 0mi, 25:01 Cross - Elliptical 1) 0mi - 25:01(0/mi) 146/165bpm [INFb/mi] 283cal 69/82rpm Add a comment	-	3.1mi, 27:07 Run - General 1) 1mi - 9:01(9:01/mi) 149/162bpm [1344b/mi] 110cal 306/446W 2) 1mi - 8:37(8:37/mi) 160/170bpm [1380b/mi] 110cal 288/464W 3) 1mi - 8:33(8:33/mi) 170/180bpm [1455b/mi] 115cal 246/498W 4) 0.11mi - 55(8:07/mi) 177/180bpm [1438b/mi] 13cal 276/460W Add a comment	-	-	-	17.4mi, 1:31:58 Bike - General 1) 1mi - 5:52(5:52/mi) 36cal 10.23/16.64mph 2) 1mi - 5:26(5:26/mi) 39cal 11.03/16.39mph 3) 1mi - 4:48(4:48/mi) 45cal 12.48/14.61mph 4) 1mi - 4:46(4:46/mi) 44cal 12.6/14.28mph 5) 1mi - 5:11(5:11/mi) 33cal 11.59/14.73mph 6) 1mi - 5:25(5:25/mi) 35cal 11.09/16.91mph 7) 1mi - 5:06(5:06/mi) 35cal 11.78/15.01mph 8) 1mi - 5:07(5:07/mi) 38cal 11.71/16.72mph 9) 1mi - 5:12(5:12/mi) 34cal 11.55/14.46mph 10) 1mi - 6:32(6:32/mi) 32cal 9.2/13.09mph 11) 1mi - 6:08(6:08/mi) 39cal 9.8/12.52mph 12) 1mi - 4:32(4:32/mi) 43cal 13.23/17.89mph 13) 1mi - 5:29(5:29/mi) 35cal 10.95/15.49mph 14) 1mi - 4:50(4:50/mi) 42cal 12.43/15.61mph 15) 1mi - 5:01(5:01/mi) 33cal 11.94/14.65mph 16) 1mi - 5:59(5:59/mi) 45cal 10.03/19.49mph 17) 1mi - 3:57(3:57/mi) 42cal 15.2/16.78mph 18) 0.43mi - 2:40(6:11/mi) 12cal 9.7/12.9mph Add a comment
Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	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
-	-	2.5mi, 21:40 Run - General 1) 1mi - 9:13(9:13/mi) 136/155bpm [1252b/mi] 104cal 287/452W 2) 1mi - 8:15(8:15/mi) 158/176bpm [1303b/mi] 106cal 266/454W 3) 0.52mi - 4:12(8:09/mi) 170/180bpm [1386b/mi] 57cal 284/464W Add a comment	-	0.5mi, 4:44 Run - General 1) 0.52mi - 4:44(9:11/mi) 166/179bpm [1523b/mi] 60cal 299/429W Add a comment 5mi, 44:53 Run - General 1) 1mi - 9:21(9:21/mi) 151/163bpm [1412b/mi] 114cal 293/349W 2) 1mi - 9:04(9:04/mi) 163/173bpm [1477b/mi] 116cal 304/345W 3) 1mi - 9:05(9:05/mi) 171/177bpm [1554b/mi] 119cal 273/339W 4) 1mi - 9:03(9:03/mi) 169/180bpm [1529b/mi] 118cal 292/355W 5) 1mi - 8:17(8:17/mi) 178/185bpm [1473b/mi] 117cal 286/387W 6) 0.01mi - 3(7:34/mi) 184/184bpm [1391b/mi] 1cal 304/340W Add a comment	-	-
Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	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
1mi, 8:47 Run - General 1) 1mi - 8:43(8:43/mi) 170/180bpm [1481b/mi] 115cal 293/391W 2) 0.01mi - 4(8:56/mi) 179/179bpm [1599b/mi] 1cal 183/184W Add a comment 3.1mi, 26:16 Run - General 1) 1mi - 8:27(8:27/mi) 161/177bpm [1360b/mi] 108cal 327/500W 2) 1mi - 8:50(8:50/mi) 163/178bpm [1440b/mi] 112cal 304/411W 3) 1mi - 8:11(8:11/mi) 172/185bpm [1409b/mi] 112cal 318/450W 4) 0.11mi - 47(7:06/mi) 178/186bpm [1263b/mi] 12cal 324/454W Add a comment 0.6mi, 5:16 Run - General 1) 0.57mi - 5:16(9:10/mi) 137/158bpm [1257b/mi] 59cal 321/366W Add a comment	21.8mi, 1:25:38 Bike - General 1) 1mi - 5:13(5:13/mi) 25cal 73/95rpm 61/234W 11.49/17.66mph 2) 1mi - 4:06(4:06/mi) 23cal 77/87rpm 72/248W 14.61/17.76mph 3) 1mi - 4:03(4:03/mi) 32cal 77/96rpm 111/536W 14.81/17.91mph 4) 1mi - 3:34(3:34/mi) 29cal 82/92rpm 117/232W 16.81/17.7mph 5) 1mi - 3:13(3:13/mi) 24cal 87/96rpm 107/264W 18.64/20.79mph 6) 1mi - 3:29(3:29/mi) 25cal 77/85rpm 102/256W 17.22/18.93mph 7) 1mi - 3:41(3:41/mi) 30cal 83/88rpm 115/258W 16.28/16.99mph 8) 1mi - 3:36(3:36/mi) 25cal 77/87rpm 95/221W 16.64/19.33mph 9) 1mi - 3:42(3:42/mi) 34cal 78/92rpm 135/466W 16.22/23.46mph 10) 1mi - 3:39(3:39/mi) 22cal 79/98rpm 83/283W 16.47/22.62mph 11) 1mi - 3:28(3:28/mi) 29cal 83/91rpm 118/447W 17.33/19.64mph 12) 1mi - 3:34(3:34/mi) 28cal 81/87rpm 112/265W 16.86/18.35mph 13) 1mi - 4:02(4:02/mi) 28cal 76/95rpm 98/294W 14.88/17.95mph 14) 1mi - 4:07(4:07/mi) 34cal 80/89rpm 120/254W 14.6/16.32mph 15) 1mi - 3:43(3:43/mi) 32cal 81/95rpm 125/364W 16.16/18.62mph 16) 1mi - 4:14(4:14/mi) 32cal 80/95rpm 106/365W 14.16/15.32mph 17) 1mi - 3:56(3:56/mi) 32cal 73/88rpm 116/368W 15.28/16.43mph 18) 1mi - 4:23(4:23/mi) 37cal 74/101rpm 120/350W 13.71/18.99mph 19) 1mi - 3:51(3:51/mi) 33cal 74/106rpm 122/437W 15.61/20.96mph 20) 1mi - 4:04(4:04/mi) 35cal 75/91rpm 122/504W 14.73/17.64mph 21) 1mi - 4:28(4:28/mi) 34cal 74/95rpm 108/248W 13.45/15.9mph 22) 0.8mi - 3:33(4:26/mi) 27cal 74/96rpm 108/371W 13.52/17.49mph Add a comment	-	3.1mi, 27:38 Run - General 1) 1mi - 9:13(9:13/mi) 140/162bpm [1291b/mi] 106cal 307/439W 2) 1mi - 8:49(8:49/mi) 161/169bpm [1421b/mi] 113cal 287/387W 3) 1mi - 8:37(8:37/mi) 171/179bpm [1474b/mi] 115cal 299/425W 4) 0.12mi - 58(8:22/mi) 178/180bpm [1489b/mi] 13cal 335/412W Add a comment	2.5mi, 21:57 Run - General 1) 1mi - 9:10(9:10/mi) 149/167bpm [1366b/mi] 110cal 301/440W 2) 1mi - 8:23(8:23/mi) 169/178bpm [1415b/mi] 112cal 324/416W 3) 0.54mi - 4:24(8:10/mi) 178/181bpm [1454b/mi] 62cal 350/452W Add a comment	1.4mi, 24:19 Walk - General 1) 1mi - 17:07(17:07/mi) 111/117bpm [1900b/mi] 99cal 56/60rpm 2) 0.43mi - 7:12(16:37/mi) 111/123bpm [1845b/mi] 41cal 56/60rpm Add a comment	5mi, 49:36 Run - General 1) 1mi - 9:50(9:50/mi) 142/154bpm [1397b/mi] 115cal 287/390W 2) 1mi - 9:48(9:48/mi) 150/163bpm [1471b/mi] 115cal 295/382W 3) 1mi - 9:56(9:56/mi) 153/163bpm [1520b/mi] 117cal 290/369W 4) 0.45mi - 4:25(9:48/mi) 152/158bpm [1490b/mi] 52cal 276/343W 5) 1mi - 10:18(10:18/mi) 152/162bpm [1565b/mi] 118cal 273/400W 6) 0.55mi - 5:19(9:34/mi) 159/163bpm [1522b/mi] 65cal 271/322W Add a comment

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