jomo_richmond

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Recent Training
21st Dec	Treadmill	2mi	14:02
20th Dec	General	10.2mi	1:16:01
19th Dec	General	1.9mi	16:46
18th Dec	General	7.6mi	1:03:25
17th Dec	General	12.4mi	1:32:13

12 Month Benchmarks	Run
Mile	5:31
5k	17:35
5mi	29:07
10k	36:18
10mi	59:44
Half	1:18:25
20mi	2:03:06
Mara	2:45:34
50k	4:39:26

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5.6km	1				20:05 81.79						20:05 5:46/mi	81.79
10km	5			36:55 79.80	36:32 81.32	35:46 83.77	36:23 83.06				35:46 5:45/mi	83.77
13.1mi	13	1:20:48 78.37	1:20:12 79.63		1:18:07 83.18	1:19:27 82.50	1:19:00 83.71	1:19:29 83.94	1:19:26 84.76	1:19:00 86.00	1:18:07 5:58/mi	86.00
26.2mi	12	2:57:57 74.61	2:49:25 79.04	2:51:40 78.68	2:47:13 81.48			2:55:10 79.87	2:41:39 87.33	2:43:18 87.24	2:41:39 6:10/mi	87.33

2024		Result	WAVA	Distance
14 Apr	Rotterdam Marathon SB	2:43:18	87.24	26.2mi
11 Feb	RunThrough Victoria Park Half SB	1:19:00	86.00	13.1mi
2023		Result	WAVA	Distance
3 Dec	Valencia Marathon	2:41:54	87.19	26.2mi
5 Mar	Tokyo Marathon PB	2:41:39	87.33	26.2mi
11 Feb	RT Dorney half marathon SB	1:19:26	84.76	13.1mi
2022		Result	WAVA	Distance
6 Nov	New York Marathon SB	2:55:10	79.87	26.2mi
8 Oct	RunThrough Victoria Park Half SB	1:19:29	83.94	13.1mi
2021		Result	WAVA	Distance
11 Jul	Farnborough Half Marathon SB	1:19:00	83.71	13.1mi
15 May	RunThrough Battersea Park 10k SB	36:23	83.06	10km
2020		Result	WAVA	Distance
12 Sep	Kew Gardens 10K PB	35:46	83.77	10km
15 Mar	Official Hampton Court Palace Half Marathon	1:19:45	82.19	13.1mi
15 Feb	RunThrough Battersea Park 10k	36:03	83.11	10km
26 Jan	Farnborough Half Marathon SB	1:19:27	82.50	13.1mi
2019		Result	WAVA	Distance
24 Aug	Islandsbanki Reykjavik Marathon SB	2:47:13	81.48	26.2mi
3 Aug	RunThrough Victoria Park 5k, 10k & Half Marathon PB	1:18:07	83.18	13.1mi
3 Jul	J.P. Morgan Corporate Challenge PB	20:05	81.79	5.6km
23 Jun	JCP Swansea Half Marathon	1:19:58	81.26	13.1mi
16 Jun	Ranelagh Harriers Richmond 10k SB	36:32	81.32	10km
15 Apr	Boston Marathon	2:58:49	76.19	26.2mi
17 Feb	The Quicksilver Hampton Court Half Marathon	1:20:33	80.67	13.1mi
2018		Result	WAVA	Distance
16 Sep	Berlin Marathon SB	2:51:40	78.68	26.2mi
22 Apr	London Marathon	2:53:54	77.67	26.2mi
17 Feb	Sri Chinmoy 10K Series Valentines 10 SB	36:55	79.80	10km
2017		Result	WAVA	Distance
24 Sep	Berlin Marathon SB	2:49:25	79.04	26.2mi
3 Sep	Maidenhead Half Marathon SB	1:20:12	79.63	13.1mi
23 Apr	Hamburg Marathon	2:51:20	78.15	26.2mi
2016		Result	WAVA	Distance
30 Oct	Frankfurt Marathon SB	2:57:57	74.61	26.2mi
4 Sep	Maidenhead Half Marathon	1:24:17	75.13	13.1mi
4 Jun	ASICS Stockholm marathon	3:06:33	71.17	26.2mi
19 Mar	Windsor and Eton Half Marathon, Dorney Lake SB	1:20:48	78.37	13.1mi
21 Feb	Old Deer Park Richmond Half Marathon	1:25:17	74.25	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	327	276	358	166	226	295	329	347	311	189	275	117	3217
2023	319	251	155	274	133	221	271	292	289	322	267	186	2980
2022	16	67	121	234	285	295	317	330	306	248	137	265	2623
2021	21	250	169	121	209	289	283	55	0	0	0	0	1398
2020	229	244	244	282	273	210	234	257	256	285	278	267	3060
2020	0	0	0	18	0	0	0	0	0	0	0	0	18
2019	213	211	243	56	117	238	288	189	13	112	211	278	2169
2018	281	240	303	185	195	179	232	285	139	100	207	225	2572
2017	0	0	0	0	0	0	0	0	0	0	0	122	122

Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
6.3mi, 54:01 Run - General 1) 10.09km - 54:01(5:21/km) 132/143bpm [706b/km] 671cal 308/424W Add a comment	18.7mi, 2:59:20 Run - General 1) 30.01km - 2:59:20(5:59/km) 137/159bpm [819b/km] 2197cal 290/567W Add a comment	-	-	6.3mi, 48:38 Run - General 1) 10.11km - 48:38(4:49/km) 131/146bpm [630b/km] 619cal 340/460W Add a comment	10.1mi, 1:15:12 Run - General 1) 16.21km - 1:15:12(4:38/km) 140/150bpm [649b/km] 1021cal 352/508W Add a comment	11.2mi, 1:29:08 Run - General 1) 18.02km - 1:29:08(4:57/km) 132/151bpm [653b/km] 1137cal 332/511W Add a comment
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	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8
-	7.5mi, 1:02:45 Run - General 1) 12.03km - 1:02:45(5:13/km) 119/145bpm [621b/km] 728cal 317/491W Add a comment	6.4mi, 53:05 Run - General 1) 10.24km - 53:05(5:11/km) 120/130bpm [622b/km] 623cal 313/440W Add a comment	-	3.8mi, 31:17 Run - General 1) 6.03km - 31:17(5:11/km) 122/155bpm [633b/km] 379cal 309/434W Add a comment	-	31.8mi, 4:45:30 Run - General 1) 51.17km - 4:45:30(5:35/km) 155/190bpm [865b/km] 3813cal 312/634W Add a comment
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	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15
-	-	-	-	-	6.3mi, 51:41 Run - General 1) 10.07km - 51:41(5:08/km) 131/143bpm [672b/km] 641cal 315/407W Add a comment	10mi, 1:20:18 Run - General 1) 16.14km - 1:20:18(4:58/km) 129/146bpm [642b/km] 971cal 331/491W Add a comment
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	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22
6.3mi, 53:01 Run - General 1) 10.06km - 53:01(5:16/km) 136/146bpm [717b/km] 665cal 312/401W Add a comment	12.4mi, 1:32:13 Run - General 1) 6km - 30:05(5:01/km) 132/145bpm [662b/km] 382cal 332/442W 2) 3km - 11:54(3:58/km) 153/158bpm [606b/km] 179cal 399/445W 3) 3.01km - 11:12(3:43/km) 157/161bpm [584b/km] 172cal 418/483W 4) 8.01km - 39:01(4:52/km) 130/158bpm [633b/km] 550cal 323/500W Add a comment	7.6mi, 1:03:25 Run - General 1) 12.26km - 1:03:25(5:10/km) 124/146bpm [642b/km] 754cal 322/474W Add a comment	1.9mi, 16:46 Run - General 1) 3.09km - 16:46(5:25/km) 113/122bpm [612b/km] 186cal 308/401W Add a comment	10.2mi, 1:16:01 Run - General 1) 4km - 20:40(5:10/km) 134/148bpm [693b/km] 263cal 322/440W 2) 0.56km - 2:01(3:36/km) 151/158bpm [544b/km] 31cal 410/484W 3) 0.19km - 1:01(5:13/km) 152/156bpm [792b/km] 15cal 348/419W 4) 0.57km - 2:01(3:33/km) 159/166bpm [564b/km] 32cal 423/461W 5) 0.19km - 1:01(5:19/km) 164/167bpm [873b/km] 15cal 288/438W 6) 0.56km - 2:01(3:35/km) 162/165bpm [581b/km] 33cal 422/453W 7) 0.19km - 1:01(5:25/km) 163/165bpm [883b/km] 15cal 323/449W 8) 0.56km - 2:01(3:36/km) 161/167bpm [580b/km] 33cal 424/458W 9) 0.18km - 1:01(5:37/km) 163/165bpm [917b/km] 15cal 299/470W 10) 0.57km - 2:01(3:32/km) 164/169bpm [580b/km] 33cal 422/456W 11) 0.19km - 1:01(5:28/km) 165/169bpm [901b/km] 15cal 330/449W 12) 0.56km - 2:01(3:34/km) 159/165bpm [568b/km] 32cal 417/455W 13) 0.19km - 1:01(5:21/km) 162/165bpm [866b/km] 15cal 325/468W 14) 0.56km - 2:01(3:35/km) 153/160bpm [547b/km] 31cal 410/445W 15) 0.18km - 1:01(5:39/km) 157/160bpm [886b/km] 14cal 321/436W 16) 0.56km - 2:01(3:36/km) 156/163bpm [561b/km] 31cal 418/454W 17) 0.18km - 1:01(5:32/km) 160/163bpm [885b/km] 15cal 284/436W 18) 0.56km - 2:01(3:35/km) 161/164bpm [578b/km] 33cal 428/491W 19) 0.19km - 1:01(5:21/km) 161/165bpm [862b/km] 15cal 315/429W 20) 0.56km - 2:01(3:36/km) 157/166bpm [565b/km] 32cal 420/446W 21) 5.07km - 26:05(5:08/km) 140/167bpm [720b/km] 351cal 310/472W Add a comment	2mi, 14:02 Run - Treadmill 1) 1km - 4:17(4:17/km) 114/127bpm [488b/km] 40cal 363/376W 2) 1km - 4:23(4:23/km) 124/130bpm [544b/km] 47cal 352/373W 3) 1km - 4:20(4:20/km) 118/122bpm [512b/km] 39cal 357/381W 4) 0.24km - 1:02(4:22/km) 119/121bpm [519b/km] 9cal 350/372W Add a comment	-

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