perscoran

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Recent Training
25th Dec	General	3.1mi	36:49
24th Dec	General	3.5mi	49:21
21st Dec	General	3.2mi	37:26
20th Dec	General	4.3mi	1:00:52
20th Dec	General	2.9mi	38:34

12 Month Benchmarks	Run	Bike
Mile	8:48	2:32
5k	30:09	1:11:10
5mi	51:22	2:07:54
10k	1:03:41	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2012	2013	2014	2015	PB	WB
5km	14	29:56 50.00	26:06 57.34	25:05 60.66	26:09 58.18	25:05 8:04/mi	60.66
5mi	1				58:48 42.21	58:48 11:46/mi	42.21
6mi	2		59:36 49.35			59:36 9:56/mi	49.35
10km	16		54:40 55.76	52:53 58.65	52:48 59.27	52:48 8:30/mi	59.27
7mi	2			1:40:02 35.19		1:40:02 14:17/mi	35.19

2016		Result	WAVA	Distance
21 Feb	Tempo Winter Series 10k Race 5			10km
24 Jan	Tempo Winter Series 10k Race 4			10km
2015		Result	WAVA	Distance
27 Dec	Tempo Winter Series 10k Race 3			10km
29 Nov	Croome Capability Canter			6.5mi
22 Nov	Tempo Winter Series 10k Race 2			10km
25 Oct	Tempo Winter Series 10k Race 1			10km
4 Oct	Cricklade 10k			10km
20 Sep	Worcester City Run 10K PB	52:48	59.27	10km
13 Sep	Stratford's Big 10K	54:39	57.26	10km
30 Aug	Pershore Plum Run			10km
8 Aug	School's Out 10K	56:35	54.82	10km
1 Aug	Worcester parkrun SB	26:09	58.18	5km
25 Jul	Thunder Run 24	1:01:21	50.56	10km
12 Jul	Run Stuff Evesham Vale 10k	55:30	55.89	10km
27 Jun	Worcester parkrun	26:11	58.11	5km
10 Jun	Malvern 10k	1:00:11	51.54	10km
3 Jun	Cleeve Cloud Cuckoo PB	58:48	42.21	5mi
12 Apr	Magnificent Eastnor Castle 7	1:11:07	49.50	7mi
28 Mar	Worcester parkrun	26:17	57.89	5km
22 Mar	Pendock Spring Chicken	57:56	53.54	10km
7 Mar	Worcester parkrun	26:10	58.14	5km
25 Jan	Tempo Winter Series 10k Race 4	1:00:16	51.47	10km
2014		Result	WAVA	Distance
28 Dec	Tempo Winter Series 10k Race 3	1:00:18	51.44	10km
30 Nov	Croome Capability Canter	1:06:13	49.15	6.5mi
8 Nov	Worcester parkrun	26:18	57.85	5km
25 Oct	Worcester parkrun	25:48	58.97	5km
19 Oct	Mud Runner Classic PB	1:40:02	35.19	7mi
18 Oct	Worcester parkrun	26:48	56.77	5km
11 Oct	Hereford parkrun (inaugural) PB	25:05	60.66	5km
5 Oct	Cricklade 10K SB	52:53	58.65	10km
27 Sep	Worcester parkrun	25:32	59.59	5km
21 Sep	Worcester City Run 10K	53:32	57.94	10km
14 Sep	Stratford's Big 10K	53:24	58.09	10km
11 Jun	Malvern 10k	1:10:10	43.82	10km
6 Apr	Peopleton Scenic 6	1:01:00	48.64	6mi
29 Mar	Worcester Parkrun	26:19	57.34	5km
2013		Result	WAVA	Distance
14 Jul	Worcester Pitchcroft 10k SB	54:40	55.76	10km
7 Jul	Evesham Vale 10K	56:06	54.33	10km
15 Jun	Worcester Parkrun (2nd anniversary) SB	26:06	57.34	5km
25 May	EMF 10k	59:39	51.10	10km
4 May	Worcester Parkrun	27:35	54.26	5km
7 Apr	Peopleton Scenic 6 PB	59:36	49.35	6mi
30 Mar	Worcester Parkrun	28:46	52.03	5km
2012		Result	WAVA	Distance
15 Sep	Worcester parkrun SB	29:56	50.00	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
2024	11	3	0	15	4	9	0	0	0	0	0	0	42
2024	54	26	45	27	50	68	58	32	47	51	49	56	564
2024	0	0	0	0	0	5	0	0	0	0	0	0	5
2023	0	0	0	1	0	0	3	1	0	3	0	8	17
2023	0	0	4	52	79	56	44	39	57	38	50	64	483
2021	15	1	2	11	7	0	4	0	0	0	0	0	39
2021	12	9	10	31	23	39	1	0	16	0	0	0	140
2020	0	0	0	5	1	6	0	4	2	2	0	10	32
2020	3	8	14	33	61	46	59	23	3	0	7	41	299
2020	0	0	0	0	0	3	0	0	0	0	0	0	3
2019	0	0	0	8	3	0	0	4	0	10	0	0	25
2019	0	10	3	3	22	11	2	12	37	14	20	9	142
2018	0	1	5	4	0	0	0	5	1	0	0	0	16
2018	0	0	0	0	0.2	0	0	0	0	0	0	0	0.2
2018	40	45	44	52	26	43	17	22	49	19	20	17	393
2018	0	0	0	0	0	0	0	0	0	13	0	0	13
2017	0	0	0	0	0	0	0	0	1	0	0	0	1
2017	44	24	35	27	19	28	34	8	3	31	12	26	291
2017	0	0	0	0	0	0	0	0	0	0	0	3	3
2016	58	59	48	89	74	65	57	32	63	95	75	64	779
2016	0	0	0	0	10	0	0	0	0	0	0	0	10
2015	56	54	61	56	49	55	59	62	65	28	33	43	621
2015	3	13	0	0	0	0	0	0	32	0	0	0	48
2014	0	0	0	0	0	0	0	0	0	6	51	59	116
2014	0	0	0	0	0	0	0	0	0	0	3	0	3

Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
3.1mi, 32:45 Run - General 1) 1mi - 10:36(10:36/mi) 142/151bpm [1504b/mi] 122cal 2) 1mi - 10:27(10:27/mi) 150/153bpm [1567b/mi] 119cal 3) 1mi - 10:14(10:14/mi) 148/151bpm [1514b/mi] 112cal 4) 0.14mi - 1:29(10:29/mi) 151/154bpm [1582b/mi] 18cal Add a comment 0.3mi, 3:27 Run - General 1) 0.28mi - 3:27(12:32/mi) 112/137bpm [1404b/mi] 29cal Add a comment	-	4.3mi, 58:43 Run - General 1) 0.91mi - 11:24(12:33/mi) 118/132bpm [1482b/mi] 108cal 2) 0.17mi - 1:51(10:41/mi) 137/142bpm [1465b/mi] 22cal 3) 0.27mi - 4:37(17:19/mi) 109/142bpm [1888b/mi] 30cal 4) 0.25mi - 2:40(10:43/mi) 125/140bpm [1340b/mi] 30cal 5) 0.23mi - 4:05(17:32/mi) 109/141bpm [1911b/mi] 25cal 6) 0.2mi - 2:03(10:21/mi) 122/137bpm [1263b/mi] 24cal 7) 0.19mi - 3:45(19:32/mi) 107/139bpm [2091b/mi] 22cal 8) 0.19mi - 2:03(10:53/mi) 119/135bpm [1296b/mi] 19cal 9) 0.19mi - 3:39(18:47/mi) 107/135bpm [2009b/mi] 22cal 10) 0.19mi - 2:03(11:06/mi) 118/134bpm [1310b/mi] 22cal 11) 0.2mi - 3:46(18:51/mi) 105/135bpm [1979b/mi] 22cal 12) 0.19mi - 2:02(10:40/mi) 119/136bpm [1270b/mi] 23cal 13) 0.13mi - 2:35(19:31/mi) 117/136bpm [2284b/mi] 19cal 14) 0.96mi - 12:09(12:35/mi) 118/124bpm [1486b/mi] 110cal Add a comment	-	6.5mi, 1:29:59 Run - General 1) 1mi - 17:04(17:04/mi) 121/128bpm [2065b/mi] 166cal 2) 1mi - 16:10(16:10/mi) 123/128bpm [1989b/mi] 153cal 3) 1mi - 14:12(14:12/mi) 120/129bpm [1704b/mi] 125cal 4) 1mi - 12:59(12:59/mi) 123/128bpm [1598b/mi] 125cal 5) 1mi - 12:13(12:13/mi) 124/127bpm [1515b/mi] 110cal 6) 1mi - 11:41(11:41/mi) 121/128bpm [1415b/mi] 106cal 7) 0.45mi - 5:39(12:29/mi) 111/118bpm [1386b/mi] 37cal Add a comment	1.8mi, 26:03 Run - General 1) 1mi - 14:55(14:55/mi) 98/113bpm [1462b/mi] 111cal 2) 0.8mi - 11:08(13:52/mi) 107/114bpm [1484b/mi] 95cal Add a comment	-
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13
-	-	3.9mi, 53:30 Run - General 1) 0.95mi - 12:42(13:25/mi) 109/121bpm [1462b/mi] 111cal 2) 0.17mi - 1:58(11:19/mi) 127/135bpm [1437b/mi] 22cal 3) 0.22mi - 3:38(16:14/mi) 107/136bpm [1736b/mi] 27cal 4) 0.18mi - 2:02(11:22/mi) 117/130bpm [1330b/mi] 22cal 5) 0.2mi - 3:02(15:17/mi) 109/131bpm [1666b/mi] 22cal 6) 0.19mi - 2:02(10:50/mi) 110/130bpm [1192b/mi] 19cal 7) 0.2mi - 3:02(15:19/mi) 104/129bpm [1592b/mi] 24cal 8) 0.19mi - 2:04(11:04/mi) 118/130bpm [1306b/mi] 22cal 9) 0.2mi - 3:07(16:01/mi) 106/130bpm [1697b/mi] 23cal 10) 0.19mi - 2:03(11:03/mi) 115/132bpm [1271b/mi] 22cal 11) 0.2mi - 3:03(15:20/mi) 107/133bpm [1640b/mi] 24cal 12) 0.19mi - 2:05(11:00/mi) 120/136bpm [1319b/mi] 23cal 13) 0.13mi - 2:27(18:41/mi) 113/136bpm [2111b/mi] 19cal 14) 0.75mi - 10:15(13:42/mi) 107/116bpm [1466b/mi] 81cal Add a comment	-	5mi, 1:14:20 Run - General 1) 1mi - 17:54(17:54/mi) 119/131bpm [2130b/mi] 168cal 2) 1mi - 16:27(16:27/mi) 122/128bpm [2007b/mi] 144cal 3) 1mi - 13:21(13:21/mi) 119/123bpm [1588b/mi] 117cal 4) 1mi - 12:46(12:46/mi) 115/122bpm [1469b/mi] 107cal 5) 1mi - 13:20(13:20/mi) 107/119bpm [1427b/mi] 87cal 6) 0.04mi - 32(11:51/mi) 103/104bpm [1220b/mi] 4cal Add a comment	-	-
Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20
2.3mi, 31:17 Run - General 1) 1mi - 14:02(14:02/mi) 108/115bpm [1515b/mi] 118cal 2) 1mi - 13:24(13:24/mi) 115/124bpm [1542b/mi] 115cal 3) 0.27mi - 3:51(13:59/mi) 122/126bpm [1705b/mi] 38cal Add a comment	6.2mi, 1:03:47 Run - General 1) 1mi - 10:07(10:07/mi) 132/140bpm [1336b/mi] 117cal 2) 1mi - 10:21(10:21/mi) 140/143bpm [1449b/mi] 108cal 3) 1mi - 10:16(10:16/mi) 142/145bpm [1457b/mi] 117cal 4) 1mi - 10:33(10:33/mi) 142/145bpm [1499b/mi] 114cal 5) 1mi - 10:23(10:23/mi) 143/145bpm [1484b/mi] 103cal 6) 1mi - 10:07(10:07/mi) 147/151bpm [1487b/mi] 119cal 7) 0.22mi - 2:01(9:00/mi) 154/158bpm [1385b/mi] 26cal Add a comment 0.2mi, 2:50 Run - General 1) 0.24mi - 2:50(12:02/mi) 121/130bpm [1456b/mi] 31cal Add a comment	-	-	9.2mi, 2:22:54 Run - General 1) 1mi - 18:20(18:20/mi) 112/121bpm [2054b/mi] 158cal 2) 1mi - 17:17(17:17/mi) 113/118bpm [1952b/mi] 133cal 3) 1mi - 13:14(13:14/mi) 113/121bpm [1495b/mi] 110cal 4) 1mi - 14:57(14:57/mi) 109/118bpm [1629b/mi] 112cal 5) 1mi - 13:30(13:30/mi) 111/116bpm [1498b/mi] 105cal 6) 1mi - 16:43(16:43/mi) 112/122bpm [1873b/mi] 130cal 7) 1mi - 16:18(16:18/mi) 110/117bpm [1793b/mi] 114cal 8) 1mi - 14:06(14:06/mi) 111/118bpm [1566b/mi] 102cal 9) 1mi - 14:53(14:53/mi) 106/114bpm [1578b/mi] 94cal 10) 0.19mi - 3:36(19:08/mi) 94/99bpm [1799b/mi] 15cal Add a comment	-	4.3mi, 1:00:52 Run - General 1) 0.97mi - 13:40(14:02/mi) 109/118bpm [1530b/mi] 112cal 2) 0.19mi - 2:03(10:32/mi) 121/134bpm [1276b/mi] 23cal 3) 0.21mi - 3:27(16:38/mi) 109/135bpm [1812b/mi] 24cal 4) 0.19mi - 2:02(10:30/mi) 126/134bpm [1323b/mi] 25cal 5) 0.21mi - 3:50(18:36/mi) 120/133bpm [2233b/mi] 23cal 6) 0.2mi - 2:03(10:21/mi) 113/137bpm [1169b/mi] 24cal 7) 0.2mi - 3:53(18:59/mi) 120/139bpm [2277b/mi] 25cal 8) 0.2mi - 2:03(10:27/mi) 126/131bpm [1316b/mi] 24cal 9) 0.2mi - 3:56(19:36/mi) 102/132bpm [1999b/mi] 25cal 10) 0.2mi - 2:02(10:23/mi) 118/133bpm [1226b/mi] 22cal 11) 0.2mi - 4:04(20:02/mi) 101/133bpm [2023b/mi] 25cal 12) 0.2mi - 2:03(10:13/mi) 118/135bpm [1206b/mi] 23cal 13) 0.2mi - 4:09(20:18/mi) 105/136bpm [2131b/mi] 29cal 14) 0.88mi - 11:39(13:15/mi) 110/119bpm [1457b/mi] 96cal Add a comment 2.9mi, 38:34 Run - General 1) 1mi - 13:28(13:28/mi) 109/117bpm [1468b/mi] 114cal 2) 1mi - 13:07(13:07/mi) 114/120bpm [1496b/mi] 117cal 3) 0.91mi - 11:59(13:11/mi) 115/122bpm [1515b/mi] 102cal Add a comment
Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27
3.2mi, 37:26 Run - General 1) 1mi - 12:18(12:18/mi) 112/129bpm [1378b/mi] 113cal 2) 1mi - 11:47(11:47/mi) 126/129bpm [1485b/mi] 103cal 3) 1mi - 11:34(11:34/mi) 127/132bpm [1470b/mi] 99cal 4) 0.17mi - 1:47(10:43/mi) 132/146bpm [1415b/mi] 18cal Add a comment	-	-	3.5mi, 49:21 Run - General 1) 0.56mi - 7:16(13:03/mi) 105/111bpm [1370b/mi] 62cal 2) 0.2mi - 2:03(10:31/mi) 119/131bpm [1251b/mi] 23cal 3) 0.21mi - 3:25(16:34/mi) 103/132bpm [1706b/mi] 24cal 4) 0.19mi - 2:02(10:34/mi) 117/134bpm [1237b/mi] 23cal 5) 0.2mi - 3:21(16:21/mi) 105/134bpm [1716b/mi] 24cal 6) 0.19mi - 2:04(10:38/mi) 119/133bpm [1266b/mi] 23cal 7) 0.2mi - 3:25(17:10/mi) 105/133bpm [1802b/mi] 24cal 8) 0.19mi - 2:03(10:44/mi) 116/132bpm [1246b/mi] 23cal 9) 0.21mi - 3:27(16:48/mi) 106/133bpm [1780b/mi] 26cal 10) 0.19mi - 2:02(10:29/mi) 119/135bpm [1248b/mi] 23cal 11) 0.21mi - 3:32(16:57/mi) 107/136bpm [1814b/mi] 26cal 12) 0.2mi - 2:02(10:12/mi) 122/137bpm [1243b/mi] 23cal 13) 0.17mi - 3:17(19:43/mi) 109/137bpm [2148b/mi] 24cal 14) 0.54mi - 9:23(17:13/mi) 110/119bpm [1895b/mi] 71cal Add a comment	3.1mi, 36:49 Run - General 1) 1mi - 12:40(12:40/mi) 116/126bpm [1470b/mi] 116cal 2) 0.42mi - 4:51(11:40/mi) 123/126bpm [1435b/mi] 40cal 3) 1mi - 11:47(11:47/mi) 128/137bpm [1508b/mi] 113cal 4) 0.7mi - 7:31(10:43/mi) 133/153bpm [1425b/mi] 74cal Add a comment	-	-

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