jomo_richmond

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Recent Training
1st Feb	General	3.1mi	25:16
1st Feb	General	6.3mi	36:37
1st Feb	General	3.1mi	25:37
30th Jan	General	4.6mi	39:25
30th Jan	General	1.6mi	14:42

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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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
2025	295	12	0	0	0	0	0	0	0	0	0	0	307
2024	327	276	358	166	226	295	329	347	311	189	275	211	3311
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

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	Sat 11th Jan Jan 11
1.3mi, 9:02 Run - Treadmill 1) 1km - 4:30(4:30/km) 125/144bpm [562b/km] 55cal 346/368W 2) 1km - 4:29(4:29/km) 146/150bpm [655b/km] 68cal 348/368W 3) 0.01km - 3(3:42/km) 145/146bpm [536b/km] 1cal 354/360W Add a comment	10mi, 1:23:01 Run - General 1) 16.01km - 1:23:01(5:11/km) 125/136bpm [648b/km] 1050cal 323/479W Add a comment	10mi, 1:16:07 Run - General 1) 4km - 22:03(5:31/km) 115/129bpm [634b/km] 250cal 312/430W 2) 1km - 3:46(3:45/km) 142/149bpm [533b/km] 57cal 427/477W 3) 0.22km - 1:16(5:48/km) 143/149bpm [830b/km] 17cal 281/420W 4) 1km - 3:44(3:44/km) 152/162bpm [568b/km] 60cal 411/458W 5) 0.21km - 1:16(5:56/km) 156/162bpm [925b/km] 19cal 298/421W 6) 1km - 3:42(3:42/km) 160/165bpm [591b/km] 62cal 413/460W 7) 0.22km - 1:16(5:45/km) 157/163bpm [903b/km] 19cal 308/410W 8) 1km - 3:41(3:41/km) 152/155bpm [561b/km] 59cal 409/459W 9) 0.24km - 1:16(5:20/km) 147/154bpm [783b/km] 17cal 306/407W 10) 1km - 3:42(3:41/km) 145/152bpm [534b/km] 55cal 416/481W 11) 0.24km - 1:16(5:22/km) 130/133bpm [698b/km] 16cal 313/420W 12) 1km - 3:42(3:41/km) 138/150bpm [508b/km] 60cal 423/461W 13) 4.88km - 25:28(5:13/km) 126/150bpm [658b/km] 336cal 303/421W Add a comment	10mi, 1:23:37 Run - General 1) 16.02km - 1:23:37(5:13/km) 114/122bpm [595b/km] 995cal 307/513W Add a comment	-	6.9mi, 54:35 Run - General 1) 11.05km - 54:35(4:57/km) 129/169bpm [637b/km] 712cal 331/468W Add a comment	1.9mi, 18:29 Run - General 1) 3.04km - 18:29(6:05/km) 126/133bpm [767b/km] 224cal 278/437W Add a comment 4.7mi, 30:23 Run - General 1) 7.54km - 30:23(4:02/km) 150/160bpm [604b/km] 479cal 403/579W Add a comment 1.6mi, 14:30 Run - General 1) 2.59km - 14:30(5:36/km) 120/130bpm [672b/km] 178cal 307/442W Add a comment
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	Sat 18th Jan Jan 18
19.9mi, 2:34:09 Run - General 1) 32.02km - 2:34:09(4:49/km) 130/144bpm [626b/km] 2151cal 334/512W Add a comment	10mi, 1:23:18 Run - General 1) 16.02km - 1:23:18(5:12/km) 117/129bpm [609b/km] 1031cal 310/478W Add a comment	11.8mi, 1:26:58 Run - General 1) 4km - 21:20(5:20/km) 109/124bpm [581b/km] 242cal 317/432W 2) 1km - 3:39(3:38/km) 138/153bpm [502b/km] 55cal 426/453W 3) 0.23km - 1:16(5:33/km) 146/153bpm [810b/km] 18cal 287/386W 4) 1km - 3:36(3:36/km) 154/163bpm [556b/km] 60cal 418/453W 5) 0.22km - 1:16(5:42/km) 145/155bpm [827b/km] 18cal 256/460W 6) 1km - 3:37(3:36/km) 145/157bpm [522b/km] 56cal 420/457W 7) 0.23km - 1:16(5:34/km) 130/132bpm [724b/km] 14cal 256/454W 8) 1km - 3:35(3:35/km) 146/154bpm [523b/km] 57cal 417/458W 9) 0.22km - 1:16(5:41/km) 152/155bpm [863b/km] 19cal 289/474W 10) 1km - 3:35(3:35/km) 158/163bpm [566b/km] 60cal 423/452W 11) 0.22km - 1:16(5:47/km) 156/159bpm [903b/km] 20cal 286/459W 12) 1km - 3:36(3:35/km) 157/162bpm [564b/km] 59cal 418/447W 13) 0.21km - 1:16(6:00/km) 142/153bpm [851b/km] 16cal 262/428W 14) 1km - 3:35(3:35/km) 146/161bpm [524b/km] 57cal 420/451W 15) 0.23km - 1:16(5:29/km) 140/142bpm [768b/km] 16cal 298/468W 16) 1km - 3:35(3:35/km) 132/143bpm [473b/km] 60cal 421/466W 17) 5.45km - 27:59(5:08/km) 169/184bpm [867b/km] 487cal 309/434W Add a comment	-	10mi, 1:23:49 Run - General 1) 16.01km - 1:23:49(5:14/km) 113/123bpm [592b/km] 983cal 307/436W Add a comment	14.4mi, 1:42:59 Run - General 1) 6km - 30:56(5:09/km) 122/140bpm [629b/km] 387cal 321/414W 2) 10.01km - 37:22(3:44/km) 148/162bpm [553b/km] 622cal 404/463W 3) 7.16km - 34:41(4:51/km) 135/141bpm [654b/km] 479cal 325/487W Add a comment	19.9mi, 2:28:02 Run - General 1) 32.06km - 2:28:02(4:37/km) 136/148bpm [628b/km] 2151cal 342/570W Add a comment
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	Sat 25th Jan Jan 25
6.2mi, 52:28 Run - General 1) 10.02km - 52:28(5:14/km) 124/139bpm [649b/km] 686cal 312/444W Add a comment	10mi, 1:23:30 Run - General 1) 16.04km - 1:23:30(5:12/km) 111/121bpm [578b/km] 986cal 306/460W Add a comment	12.6mi, 1:32:25 Run - General 1) 4km - 21:28(5:22/km) 115/133bpm [617b/km] 252cal 307/412W 2) 1km - 3:39(3:38/km) 146/151bpm [531b/km] 58cal 419/435W 3) 0.28km - 1:31(5:30/km) 144/152bpm [791b/km] 21cal 290/435W 4) 0.4km - 1:23(3:27/km) 141/158bpm [487b/km] 22cal 404/439W 5) 0.28km - 1:31(5:19/km) 139/159bpm [739b/km] 20cal 302/443W 6) 1km - 3:35(3:34/km) 152/165bpm [543b/km] 59cal 420/445W 7) 0.3km - 1:31(5:03/km) 157/162bpm [793b/km] 23cal 313/433W 8) 0.4km - 1:22(3:26/km) 147/151bpm [504b/km] 22cal 407/444W 9) 0.28km - 1:31(5:22/km) 147/152bpm [789b/km] 21cal 313/453W 10) 1km - 3:34(3:33/km) 155/162bpm [551b/km] 60cal 409/449W 11) 0.29km - 1:31(5:15/km) 151/161bpm [794b/km] 23cal 299/446W 12) 0.4km - 1:22(3:23/km) 151/160bpm [510b/km] 23cal 424/464W 13) 0.28km - 1:31(5:21/km) 151/160bpm [807b/km] 22cal 274/441W 14) 1km - 3:35(3:35/km) 152/160bpm [545b/km] 59cal 421/452W 15) 0.28km - 1:31(5:25/km) 154/160bpm [833b/km] 24cal 264/422W 16) 0.4km - 1:21(3:21/km) 139/148bpm [466b/km] 21cal 413/446W 17) 0.28km - 1:31(5:19/km) 143/149bpm [760b/km] 20cal 277/444W 18) 1km - 3:38(3:37/km) 157/162bpm [569b/km] 61cal 416/458W 19) 0.27km - 1:31(5:37/km) 160/163bpm [900b/km] 24cal 281/459W 20) 0.4km - 1:22(3:23/km) 153/158bpm [519b/km] 22cal 421/451W 21) 0.28km - 1:31(5:25/km) 149/159bpm [808b/km] 22cal 268/491W 22) 1km - 3:37(3:37/km) 151/162bpm [545b/km] 62cal 419/448W 23) 0.29km - 1:31(5:17/km) 156/161bpm [824b/km] 23cal 316/423W 24) 0.4km - 1:22(3:23/km) 153/159bpm [517b/km] 22cal 407/436W 25) 4.74km - 24:28(5:10/km) 137/159bpm [707b/km] 337cal 309/510W Add a comment	10mi, 1:23:27 Run - General 1) 16.01km - 1:23:27(5:13/km) 130/145bpm [678b/km] 1069cal 308/400W Add a comment	-	6.2mi, 48:03 Run - General 1) 10.01km - 48:03(4:48/km) 129/150bpm [619b/km] 643cal 337/541W Add a comment 1.9mi, 16:48 Run - General 1) 3.03km - 16:48(5:32/km) 110/121bpm [609b/km] 190cal 320/419W Add a comment	7.6mi, 53:10 Run - General 1) 1km - 4:37(4:36/km) 139/149bpm [640b/km] 67cal 347/414W 2) 5.01km - 18:36(3:43/km) 159/164bpm [590b/km] 317cal 415/478W 3) 6.28km - 29:57(4:46/km) 136/167bpm [648b/km] 427cal 333/464W Add a comment 3.1mi, 18:11 Run - General 1) 4.99km - 18:11(3:39/km) 153/163bpm [557b/km] 298cal 417/465W Add a comment 4.4mi, 33:32 Run - General 1) 7.01km - 33:32(4:47/km) 126/137bpm [602b/km] 439cal 335/445W Add a comment
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	Sat 1st Feb Feb 1
19.9mi, 2:34:15 Run - General 1) 32.02km - 2:34:15(4:49/km) 141/156bpm [679b/km] 2198cal 339/487W Add a comment	10mi, 1:23:56 Run - General 1) 16.01km - 1:23:56(5:15/km) 118/128bpm [619b/km] 1049cal 313/614W Add a comment	12.4mi, 1:35:10 Run - General 1) 5km - 26:20(5:16/km) 120/144bpm [632b/km] 326cal 331/463W 2) 0.4km - 1:23(3:26/km) 152/158bpm [522b/km] 23cal 390/504W 3) 0.25km - 1:16(5:08/km) 149/159bpm [766b/km] 19cal 322/440W 4) 0.4km - 1:23(3:25/km) 141/148bpm [482b/km] 22cal 405/502W 5) 0.22km - 1:16(5:48/km) 141/148bpm [817b/km] 18cal 262/512W 6) 0.4km - 1:22(3:23/km) 128/141bpm [434b/km] 21cal 400/521W 7) 0.22km - 1:16(5:41/km) 132/142bpm [750b/km] 16cal 258/372W 8) 0.4km - 1:22(3:23/km) 140/146bpm [473b/km] 22cal 431/531W 9) 0.22km - 1:16(5:41/km) 133/143bpm [756b/km] 16cal 253/466W 10) 0.4km - 1:22(3:24/km) 126/136bpm [428b/km] 24cal 447/528W 11) 0.22km - 1:16(5:46/km) 133/137bpm [767b/km] 15cal 270/458W 12) 0.4km - 1:23(3:25/km) 134/143bpm [458b/km] 22cal 429/492W 13) 0.22km - 1:15(5:39/km) 136/144bpm [768b/km] 16cal 247/432W 14) 0.4km - 1:22(3:23/km) 137/147bpm [463b/km] 21cal 412/501W 15) 0.23km - 1:16(5:35/km) 138/147bpm [770b/km] 17cal 320/461W 16) 0.4km - 1:22(3:24/km) 144/152bpm [489b/km] 22cal 440/529W 17) 0.23km - 1:16(5:28/km) 147/153bpm [804b/km] 19cal 287/426W 18) 0.4km - 1:22(3:22/km) 146/154bpm [492b/km] 22cal 445/527W 19) 0.23km - 1:16(5:27/km) 144/154bpm [785b/km] 18cal 298/480W 20) 0.4km - 1:22(3:26/km) 139/157bpm [476b/km] 23cal 452/545W 21) 0.22km - 1:16(5:44/km) 150/158bpm [859b/km] 19cal 276/465W 22) 0.4km - 1:22(3:24/km) 140/152bpm [476b/km] 21cal 415/550W 23) 0.22km - 1:16(5:40/km) 144/153bpm [816b/km] 18cal 316/556W 24) 0.4km - 1:23(3:25/km) 160/169bpm [548b/km] 24cal 436/507W 25) 2.71km - 14:24(5:19/km) 137/167bpm [729b/km] 193cal 307/438W 26) 1.51km - 5:29(3:38/km) 157/168bpm [571b/km] 93cal 404/479W 27) 3.5km - 18:40(5:20/km) 137/156bpm [731b/km] 252cal 305/444W Add a comment	10mi, 1:23:47 Run - General 1) 16.01km - 1:23:47(5:14/km) 116/122bpm [607b/km] 1024cal 309/533W Add a comment	4.6mi, 39:25 Run - General 1) 7.37km - 39:25(5:21/km) 123/144bpm [658b/km] 491cal 301/449W Add a comment 1.6mi, 14:42 Run - General 1) 2.57km - 14:42(5:43/km) 109/116bpm [623b/km] 164cal 283/380W Add a comment	-	3.1mi, 25:16 Run - General 1) 5.01km - 25:16(5:03/km) 135/141bpm [681b/km] 350cal 318/352W Add a comment 6.3mi, 36:37 Run - General 1) 10.06km - 36:37(3:38/km) 138/160bpm [502b/km] 581cal 423/457W Add a comment 3.1mi, 25:37 Run - General 1) 5.02km - 25:37(5:06/km) 129/147bpm [658b/km] 338cal 307/503W Add a comment

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