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Recent Training
7th May	General	4mi	1:08:21
6th May	General	4.7mi	1:19:06
5th May	General	59.3mi	6:03:03
5th May	General	2.2mi	10:43
4th May	General	2.3mi	55:10

12 Month Benchmarks	Run	Bike
Mile	10:13	2:13
5k	33:43	8:42
5mi	1:04:06	14:59
10k	1:21:54	19:08
10mi	2:24:43	33:35
Half	3:38:27	44:46

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Best Times
Best WAVA

Dist	Races	1989	1994	2010	2011	2012	2015	2016	2017	PB	WB
5km	7				20:22 70.06	21:24 67.73		24:00 62.36	23:24 64.48	20:22 6:33/mi	70.06
5mi	1					33:50 69.17				33:50 6:46/mi	69.17
10km	1				41:53 69.76					41:53 6:44/mi	69.76
10mi	3			1:11:38 66.83	1:11:15 67.19	1:08:10 70.82				1:08:10 6:49/mi	70.82
13mi	1			1:32:07 68.11						1:32:07 7:06/mi	68.11
13.1mi	5	1:19:45 72.70			1:39:02 64.49		1:52:58 58.02	1:52:50 58.61		1:19:45 6:05/mi	72.70
26.2mi	2		3:11:47 63.38		3:29:58 63.77					3:11:47 7:19/mi	63.77

2017		Result	WAVA	Distance
4 Jul	Thames Valley 5k series - Marlow SB	23:24	64.48	5km
13 Jun	Thames Valley 5k series - Maidenhead	23:42	63.15	5km
2016		Result	WAVA	Distance
21 Jun	Thames Valley 5k series - Maidenhead SB	24:00	62.36	5km
10 May	Thames Valley 5k series - Wargrave	24:13	61.30	5km
21 Feb	Wokingham Half Marathon SB	1:52:50	58.61	13.1mi
2015		Result	WAVA	Distance
8 Feb	Wokingham Half Marathon SB	1:52:58	58.02	13.1mi
2012		Result	WAVA	Distance
29 Dec	Cardiff Parkrun SB	21:24	67.73	5km
5 Jun	Thames Valley 5k series - Burnham	21:26	67.09	5km
22 Apr	London Marathon		0.00	26.2mi
6 Apr	Maidenhead Easter 10 PB	1:08:10	70.82	10mi
31 Mar	The National Lottery - Olympic Park Run PB	33:50	69.17	5mi
2011		Result	WAVA	Distance
20 Nov	Luton Marathon SB	3:29:58	63.77	26.2mi
6 Nov	Marlow Half Marathon SB	1:39:02	64.49	13.1mi
19 Jul	Queen Mother Reservoir 10K - Race 3 PB	41:53	69.76	10km
14 Jun	Thames Valley 5k series - Marlow PB	20:22	70.06	5km
22 Apr	Maidenhead Easter 10 SB	1:11:15	67.19	10mi
13 Feb	Wokingham Half Marathon		0.00	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:32:07	68.11	12.98mi
11 Sep	Self Transcendence 10 SB	1:11:38	66.83	10mi
2003		Result	WAVA	Distance
25 Jul	Fuji Mountain Race	4:27:07	22.38	13.1mi
1994		Result	WAVA	Distance
31 Oct	Dublin Marathon PB	3:11:47	63.38	26.2mi
1989		Result	WAVA	Distance
20 Mar	Fleet Half Marathon PB	1:19:45	72.70	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	14	12	22	20	13	0	0	0	0	0	0	0	81
2024	13	15	12	35	0	0	0	0	0	0	0	0	75
2024	101	78	130	66	61	0	0	0	0	0	0	0	435
2023	6	16	7	5	8	7	14	5	10	14	4	0	96
2023	41	14	53	43	43	9	26	20	15	9	23	4	300
2023	0	49	168	282	170	284	112	58	157	75	48	95	1498
2022	80	57	45	31	33	26	10	35	38	18	11	1	387
2022	0	17	34	44	50	55	21	29	44	11	25	12	343
2022	7	0	5	36	168	185	32	174	69	28	41	11	755
2021	24	9	12	15	10	25	29	28	35	2	3	23	215
2021	0	5	26	17	30	44	46	28	7	0	1	0	205
2021	10	12	12	21	23	40	18	86	8	0	0	0	228
2020	5	6	8	2	3	15	5	24	9	6	5	6	94
2020	69	62	52	92	104	38	59	36	27	13	26	12	589
2020	11	8	17	58	94	54	47	7	38	20	13	25	391
2019	7	3	3	7	4	0	4	18	0	0	0	6	53
2019	83	75	56	47	16	17	60	41	23	39	44	17	519
2019	4	0	9	48	39	30	8	0	45	56	0	3	241
2018	0	3	5	0	4	0	15	11	9	2	3	9	61
2018	29	53	58	47	74	39	60	50	19	33	93	49	604
2018	0	0	0	0	26	9	18	6	6	19	5	10	100
2017	0	0	0	0	0	0	6	4	0	5	2	0	18
2017	55	95	67	78	71	106	63	55	109	79	72	38	888
2017	7	3	9	25	52	11	0	0	0	4	0	4	116
2016	0	0	0	0	0	0	0	55	102	78	91	42	368
2016	0	0	0	0	0	0	0	0	28	9	0	1	39
2014	147	49	0	0	0	0	0	0	0	0	0	0	197
2013	1	0	10	0	0	0	0	0	0	0	0	0	10
2013	148	61	28	61	155	148	119	36	96	157	162	93	1265
2013	4	0	0	0	0	0	0	0	0	0	0	0	4
2012	0	0	0	0	2	0	0	0	0	0	0	0	2
2012	194	175	202	122	87	81	77	26	129	206	191	83	1574
2012	0	0	0	0	0	0	5	0	0	2	0	0	7
2011	102	145	160	119	127	161	218	193	189	229	161	218	2023
2010	0	0	0	0	0	0	0	0	0	120	77	60	258

Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
-	2.5mi, 50:52 Walk - General 1) 3.97km - 50:52(12:49/km) 246cal 54/63rpm 4.68/8.1kmph Add a comment	-	17.5mi, 1:46:49 Bike - General 1) 5km - 21:33(4:19/km) 213cal 60/94rpm 13.92/43.53kmph 2) 5km - 22:04(4:25/km) 210cal 59/84rpm 13.59/38.39kmph 3) 5km - 17:44(3:33/km) 195cal 68/94rpm 16.91/38.53kmph 4) 5km - 12:56(2:35/km) 156cal 70/83rpm 23.21/47.83kmph 5) 5km - 19:46(3:57/km) 133cal 66/92rpm 15.18/24.72kmph 6) 3.16km - 12:46(4:03/km) 113cal 73/102rpm 14.84/28.65kmph Add a comment	-	7.1mi, 1:48:14 Run - General 1) 1km - 7:57(7:57/km) 120/131bpm [953b/km] 67cal 7.56/10.08kmph 2) 1km - 9:14(9:14/km) 127/134bpm [1172b/km] 82cal 6.5/8.97kmph 3) 1km - 9:29(9:29/km) 130/136bpm [1234b/km] 88cal 6.32/8.3kmph 4) 1km - 8:35(8:35/km) 127/132bpm [1090b/km] 69cal 6.99/7.89kmph 5) 1km - 8:43(8:43/km) 129/135bpm [1124b/km] 76cal 6.89/7.56kmph 6) 1km - 10:20(10:20/km) 126/130bpm [1302b/km] 76cal 5.81/7.12kmph 7) 1km - 10:26(10:26/km) 128/135bpm [1334b/km] 79cal 5.76/7.62kmph 8) 1km - 10:20(10:20/km) 123/131bpm [1272b/km] 59cal 5.8/7.39kmph 9) 1km - 10:05(10:05/km) 124/133bpm [1250b/km] 59cal 5.95/7.49kmph 10) 1km - 9:35(9:35/km) 127/131bpm [1218b/km] 61cal 6.26/7.93kmph 11) 1km - 9:39(9:39/km) 129/137bpm [1245b/km] 66cal 6.22/7.12kmph 12) 0.4km - 3:51(9:32/km) 128/132bpm [1220b/km] 26cal 6.29/7.52kmph Add a comment	-
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
-	-	2.8mi, 1:00:14 Walk - General 1) 4.43km - 1:00:14(13:35/km) 277cal 53/80rpm 4.41/7.25kmph Add a comment	48mi, 4:34:15 Bike - General 1) 5km - 19:00(3:48/km) 115/137bpm [437b/km] 121cal 69/96rpm 15.79/26.74kmph 2) 5km - 15:44(3:09/km) 126/141bpm [397b/km] 117cal 77/108rpm 19.06/31.47kmph 3) 5km - 14:24(2:53/km) 132/141bpm [380b/km] 112cal 80/106rpm 20.83/34.26kmph 4) 5km - 18:43(3:45/km) 129/142bpm [483b/km] 118cal 73/97rpm 16.03/28.02kmph 5) 5km - 17:28(3:30/km) 133/142bpm [465b/km] 123cal 76/98rpm 17.18/27.85kmph 6) 5km - 19:39(3:56/km) 127/140bpm [499b/km] 104cal 66/95rpm 15.27/32.85kmph 7) 5km - 14:59(3:00/km) 134/146bpm [401b/km] 104cal 78/101rpm 20.03/45.68kmph 8) 5km - 17:59(3:36/km) 139/150bpm [500b/km] 141cal 73/97rpm 16.68/32.48kmph 9) 3.04km - 12:12(4:01/km) 137/151bpm [549b/km] 86cal 66/89rpm 14.96/42.63kmph 10) 0.09km - 20:34(3:51:10/km) 105/144bpm [24273b/km] 41cal 59/84rpm 0.26/13.2kmph 11) 5km - 16:19(3:16/km) 130/145bpm [424b/km] 116cal 68/89rpm 18.39/54.08kmph 12) 5km - 15:12(3:02/km) 135/150bpm [411b/km] 107cal 71/93rpm 19.73/53.85kmph 13) 5km - 14:01(2:48/km) 142/156bpm [398b/km] 114cal 75/96rpm 21.39/28.02kmph 14) 5km - 14:32(2:54/km) 142/155bpm [413b/km] 115cal 76/97rpm 20.64/30.13kmph 15) 5km - 14:05(2:49/km) 144/159bpm [405b/km] 114cal 79/99rpm 21.31/30.13kmph 16) 5km - 15:44(3:09/km) 149/159bpm [469b/km] 145cal 79/95rpm 19.08/26.13kmph 17) 4.14km - 13:40(3:18/km) 132/146bpm [436b/km] 47cal 74/95rpm 18.14/28.12kmph Add a comment	-	3.8mi, 1:05:28 Run - General 1) 1km - 9:13(9:13/km) 121/129bpm [1116b/km] 81cal 6.51/8.87kmph 2) 1km - 14:45(14:45/km) 124/133bpm [1828b/km] 121cal 4.07/8.26kmph 3) 1km - 10:05(10:05/km) 119/125bpm [1201b/km] 68cal 5.95/8.23kmph 4) 1km - 9:49(9:49/km) 124/128bpm [1216b/km] 75cal 6.12/7.25kmph 5) 1km - 11:01(11:01/km) 117/125bpm [1288b/km] 60cal 5.45/8.63kmph 6) 1km - 9:30(9:30/km) 112/117bpm [1065b/km] 41cal 6.31/7.76kmph 7) 0.12km - 1:05(9:26/km) 118/120bpm [1113b/km] 5cal 6.36/6.95kmph Add a comment	-
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
-	-	-	13.7mi, 3:51:20 Run - General 1) 1km - 7:37(7:37/km) 116/122bpm [884b/km] 66cal 7.88/10.45kmph 2) 1km - 8:10(8:10/km) 124/132bpm [1012b/km] 76cal 7.35/9.21kmph 3) 1km - 10:15(10:15/km) 123/133bpm [1260b/km] 88cal 5.86/8.67kmph 4) 1km - 10:19(10:19/km) 125/131bpm [1289b/km] 88cal 5.82/8.7kmph 5) 1km - 10:07(10:07/km) 125/134bpm [1264b/km] 80cal 5.94/7.62kmph 6) 1km - 10:12(10:12/km) 126/131bpm [1285b/km] 82cal 5.88/7.66kmph 7) 1km - 10:08(10:08/km) 124/129bpm [1256b/km] 66cal 5.93/7.83kmph 8) 1km - 10:37(10:37/km) 126/132bpm [1338b/km] 75cal 5.65/7.15kmph 9) 1km - 10:37(10:37/km) 129/136bpm [1369b/km] 84cal 5.66/8.03kmph 10) 1km - 11:10(11:10/km) 130/145bpm [1452b/km] 84cal 5.37/7.29kmph 11) 1km - 11:06(11:06/km) 135/142bpm [1498b/km] 98cal 5.41/6.65kmph 12) 1km - 10:31(10:31/km) 122/132bpm [1283b/km] 46cal 5.71/6.69kmph 13) 1km - 11:28(11:28/km) 127/134bpm [1457b/km] 70cal 5.23/7.56kmph 14) 1km - 12:44(12:44/km) 135/143bpm [1719b/km] 114cal 4.71/7.32kmph 15) 1km - 9:35(9:35/km) 130/135bpm [1246b/km] 63cal 6.26/7.89kmph 16) 1km - 9:26(9:26/km) 134/138bpm [1263b/km] 77cal 6.36/8.06kmph 17) 1km - 9:40(9:40/km) 132/137bpm [1276b/km] 68cal 6.2/7.19kmph 18) 1km - 9:58(9:58/km) 133/141bpm [1325b/km] 68cal 6.02/7.29kmph 19) 1km - 10:40(10:40/km) 128/137bpm [1365b/km] 53cal 5.63/8.97kmph 20) 1km - 10:08(10:08/km) 129/134bpm [1307b/km] 50cal 5.92/7.42kmph 21) 1km - 12:41(12:41/km) 120/130bpm [1522b/km] 43cal 4.73/7.46kmph 22) 1km - 14:11(14:11/km) 112/127bpm [1588b/km] 34cal 4.23/6.48kmph 23) 0.01km - 3(5:47/km) 106/107bpm [613b/km] 10.37/4.1kmph Add a comment	-	5.7mi, 1:43:19 Walk - General 1) 8.05km - 1:29:43(11:09/km) 484cal 59/71rpm 5.38/8.67kmph 2) 1.18km - 13:37(11:33/km) 70cal 59/66rpm 5.19/10.81kmph Add a comment	2mi, 43:46 Walk - General 1) 3.26km - 43:46(13:26/km) 205cal 53/79rpm 4.47/6.72kmph Add a comment
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
-	-	2.3mi, 55:10 Walk - General 1) 3.62km - 55:10(15:15/km) 229cal 48/80rpm 3.93/6.45kmph Add a comment	59.3mi, 6:03:03 Bike - General 1) 5km - 15:15(3:03/km) 143cal 74/97rpm 19.67/28.58kmph 2) 5km - 15:28(3:06/km) 148cal 80/104rpm 19.39/36.68kmph 3) 5km - 11:37(2:19/km) 165cal 82/102rpm 25.82/31.74kmph 4) 5km - 14:07(2:49/km) 145cal 80/97rpm 21.24/33.02kmph 5) 5km - 14:59(3:00/km) 143cal 80/101rpm 20.02/34.6kmph 6) 5km - 16:01(3:12/km) 138cal 80/97rpm 18.72/31.71kmph 7) 5km - 13:24(2:41/km) 155cal 82/101rpm 22.4/33.09kmph 8) 5km - 12:49(2:34/km) 158cal 79/101rpm 23.4/38.76kmph 9) 1.14km - 6:36(5:47/km) 26cal 73/94rpm 10.37/37.45kmph 10) 0.05km - 17:54(6:06:04/km) 32/32rpm 0.17/11.52kmph 11) 5km - 15:06(3:01/km) 144cal 78/93rpm 19.87/33.52kmph 12) 5km - 13:56(2:47/km) 151cal 75/93rpm 21.52/43.13kmph 13) 5km - 25:40(5:08/km) 114cal 74/94rpm 11.69/22.24kmph 14) 5km - 12:15(2:27/km) 169cal 73/107rpm 24.48/40.27kmph 15) 5km - 15:03(3:01/km) 152cal 76/98rpm 19.93/49.01kmph 16) 2.92km - 11:19(3:52/km) 76cal 71/94rpm 15.5/34.53kmph 17) 0.05km - 19:42(7:13:22/km) 71/94rpm 0.14/4.54kmph 18) 5km - 23:39(4:44/km) 124cal 67/102rpm 12.68/47.33kmph 19) 5km - 19:48(3:58/km) 134cal 70/93rpm 15.15/37.18kmph 20) 5km - 17:24(3:29/km) 127cal 72/98rpm 17.23/37.25kmph 21) 4.23km - 17:58(4:15/km) 109cal 74/101rpm 14.13/42.19kmph 22) 0.02km - 9:12(9:53:55/km) 74/101rpm 0.1/5.21kmph 23) 5km - 15:57(3:11/km) 152cal 72/97rpm 18.81/47.43kmph 24) 1.95km - 7:52(4:02/km) 47cal 76/93rpm 14.86/27.88kmph Add a comment 2.2mi, 10:43 Bike - General 1) 3.49km - 10:43(3:04/km) 107cal 75/94rpm 19.56/35.04kmph Add a comment	4.7mi, 1:19:06 Walk - General 1) 7.57km - 1:19:06(10:27/km) 509cal 62/86rpm 5.75/14.28kmph Add a comment	4mi, 1:08:21 Walk - General 1) 6.5km - 1:08:21(10:31/km) 386cal 62/85rpm 5.71/8.5kmph Add a comment	-

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