ktok

About Me
Started running in 2008 in what can only be called early midlife crisis and this running nonsense is getting more and more exciting... Show More...

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Recent Training
7th May	General	6.6mi	30:55
5th May	General	10.9mi	56:53
4th May	General	37.9mi	5:47:28
4th May	General	46.5mi	5:45:57
1st May	General	9.6mi	48:05

12 Month Benchmarks	Run	Bike
Mile	9:47	2:14
5k	32:13	9:07
5mi	52:45	15:46
10k	1:05:28	20:14

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	PB	WB
5km	4		22:37 57.44		22:49 58.02				22:37 7:17/mi	58.02
3.5mi	3			25:54 57.37	25:30 58.68			28:55 52.89	25:30 7:17/mi	58.68
5mi	1		38:35 55.19						38:35 7:43/mi	55.19
10km	5	49:25 53.73	47:31 56.07	45:07 59.29	46:32 57.76			52:33 52.14	45:07 7:16/mi	59.29
10mi	2		1:17:02 57.18	1:14:50 59.08					1:14:50 7:29/mi	59.08
13.1mi	7		1:44:18 55.89	1:41:38 57.56	1:42:34 57.27	1:45:39 55.88	1:57:50 50.40		1:41:38 7:45/mi	57.56
26.2km	1			2:12:55 55.49					2:12:55 8:10/mi	55.49
26.2mi	1		3:53:22 52.38						3:53:22 8:54/mi	52.38

2014		Result	WAVA	Distance
19 Oct	Cabbage Patch 10		0.00	10mi
20 Jul	Elmbridge 10K SB	52:33	52.14	10km
10 Jul	JP Morgan Corporate Challenge SB	28:55	52.89	3.5mi
2013		Result	WAVA	Distance
17 Mar	Reading Half Marathon SB	1:57:50	50.40	13.1mi
2012		Result	WAVA	Distance
1 Apr	Reading Half Marathon SB	1:45:39	55.88	13.1mi
2011		Result	WAVA	Distance
11 Sep	The London Duathlon- 10k run/20k bike/5k run	/ 45:32 /1:13:51	0.00	0km/20km/15km
7 Jul	JP Morgan Corporate Challenge PB	25:30	58.68	3.5mi
25 Jun	Bushy parkrun SB	22:49	58.02	5km
19 Jun	Ranelagh Harriers Richmond 10K SB	46:32	57.76	10km
8 May	Bracknell Half Marathon	1:43:54	56.53	13.1mi
23 Apr	Old Deer Park parkrun	22:51	57.94	5km
20 Mar	Reading Half Marathon SB	1:42:34	57.27	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cabbage Patch 10 PB	1:14:50	59.08	10mi
7 Jul	JP Morgan Corporate Challenge SB	25:54	57.37	3.5mi
20 Jun	Ranelagh Harriers Richmond 10K PB	45:07	59.29	10km
16 May	Ranelagh Richmond Half Marathon PB	1:41:38	57.56	13.1mi
14 Mar	Kilomathon - England PB	2:12:55	55.49	26.2km
2009		Result	WAVA	Distance
13 Sep	Wroclaw Marathon PB	3:53:22	52.38	26.2mi
9 Aug	Newark Half Marathon SB	1:44:18	55.89	13.1mi
31 Jul	Heanor 5 PB	38:35	55.19	5mi
30 Jun	Derby Midweek 5k	22:44	57.44	5km
24 May	Burton 10 SB	1:17:02	57.18	10mi
19 Apr	Derby 10K SB	47:31	56.07	10km
29 Mar	Reading Half Marathon	1:48:34	53.70	13.1mi
14 Jan	Derby Midweek 5k PB	22:37	57.43	5km
2008		Result	WAVA	Distance
14 Dec	Bolsover 10k SB	49:25	53.73	10km

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	0	14	20	0	0	0	0	0	0	0	0	48
2024	204	199	325	200	111	0	0	0	0	0	0	0	1039
2023	53	31	30	27	69	50	33	0	47	156	27	0	525
2023	32	0	29	27	19	24	0	0	15	15	42	7	210
2023	190	343	141	263	456	162	98	83	115	7	77	198	2133
2022	0	0	0	0	0	0	0	0	0	74	320	31	425
2022	10	8	0	0	0	0	0	0	0	27	5	36	86
2022	297	293	501	426	436	305	493	352	588	256	98	30	4075
2021	0	0	0	0	0	0	3	0	0	0	0	0	3
2021	0	0	0	0	0	44	27	187	126	53	202	95	733
2020	0	0	0	0	8	31	21	17	0	0	0	0	77
2018	0	0.5	0	0	0	0	0	0	0	0	0	0	0.5
2018	0	0	6	0	0	0	0	0	0	0	0	0	6
2016	0	0	0	0	0	0	0	5	0	0	0	0	5
2016	26	0	68	0	0	0	38	5	0	0	0	0	138
2015	0	0	0	0	0	0	3.8	0	0	0	0	0	3.8
2015	4	11	6	0	0	3	10	18	21	8	0	0	80
2015	0	113	172	11	146	157	99	68	0	0	0	0	765
2014	0	0	0	0	0	0	0	0.9	1.7	0	0	0	2.6
2014	0	26	38	11	14	12	64	40	57	13	40	3	317
2014	0	0	0	0	145	168	0	0	177	18	0	0	509
2013	10	0	54	0	0	0	0	0	0	0	5	0	69
2013	0	0	0	0	0	0	0	0	0	0	44	0	44
2012	92	75	75	34	61	24	26	23	13	55	17	28	524
2012	246	259	202	115	231	0	185	105	8	85	15	0	1451
2011	124	43	113	146	105	76	94	60	73	50	61	28	974
2011	97	112	99	161	136	167	216	151	218	116	236	54	1763
2010	114	94	139	87	90	60	84	122	171	120	98	107	1285
2010	4	0	0	0	0	0	0	0	0	127	114	112	356
2009	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
2009	192	92	124	124	173	171	219	212	127	108	112	138	1791
2009	0	0	0	0	0	0	91	89	68	0	0	0	248
2008	0	0	0	0	0	41	70	109	94	117	158	155	746

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
9mi, 40:03 Bike - General 1) 3.11mi - 14:26(4:39/mi) 115/149bpm [534b/mi] 99cal 2) 3.11mi - 13:09(4:14/mi) 148/158bpm [626b/mi] 144cal 3) 2.79mi - 12:28(4:28/mi) 148/157bpm [661b/mi] 129cal Add a comment	11mi, 48:09 Bike - General 1) 3.11mi - 15:38(5:02/mi) 132/151bpm [664b/mi] 144cal 2) 3.11mi - 13:37(4:23/mi) 147/162bpm [644b/mi] 143cal 3) 3.11mi - 12:36(4:03/mi) 150/158bpm [609b/mi] 135cal 4) 1.67mi - 6:18(3:46/mi) 154/160bpm [580b/mi] 69cal Add a comment	12.6mi, 59:32 Bike - General 1) 3.11mi - 16:11(5:12/mi) 135/158bpm [703b/mi] 152cal 2) 3.11mi - 15:12(4:54/mi) 137/148bpm [670b/mi] 135cal 3) 3.11mi - 13:22(4:18/mi) 139/149bpm [598b/mi] 119cal 4) 3.11mi - 13:48(4:26/mi) 133/152bpm [591b/mi] 90cal 5) 0.18mi - 59(5:32/mi) 132/138bpm [730b/mi] 6cal Add a comment	38.7mi, 2:49:48 Bike - General 1) 3.11mi - 13:51(4:27/mi) 126/140bpm [562b/mi] 117cal 2) 3.11mi - 13:09(4:14/mi) 136/148bpm [576b/mi] 121cal 3) 3.11mi - 14:14(4:35/mi) 141/158bpm [646b/mi] 130cal 4) 3.11mi - 13:12(4:15/mi) 138/150bpm [586b/mi] 107cal 5) 3.11mi - 14:10(4:34/mi) 144/159bpm [657b/mi] 126cal 6) 3.11mi - 13:44(4:25/mi) 138/154bpm [610b/mi] 98cal 7) 3.11mi - 12:12(3:55/mi) 141/150bpm [553b/mi] 94cal 8) 3.11mi - 13:55(4:29/mi) 141/155bpm [632b/mi] 101cal 9) 3.11mi - 15:25(4:58/mi) 139/154bpm [690b/mi] 97cal 10) 3.11mi - 13:22(4:18/mi) 152/164bpm [654b/mi] 133cal 11) 3.11mi - 13:20(4:18/mi) 156/175bpm [670b/mi] 136cal 12) 3.11mi - 12:40(4:05/mi) 152/162bpm [620b/mi] 117cal 13) 1.44mi - 6:33(4:33/mi) 151/156bpm [688b/mi] 55cal 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
18.7mi, 1:27:53 Bike - General 1) 3.11mi - 15:53(5:07/mi) 134/155bpm [685b/mi] 149cal 2) 3.11mi - 13:47(4:26/mi) 144/153bpm [639b/mi] 142cal 3) 3.11mi - 12:45(4:06/mi) 140/148bpm [574b/mi] 112cal 4) 3.11mi - 15:28(4:59/mi) 145/164bpm [722b/mi] 143cal 5) 3.11mi - 16:45(5:24/mi) 149/160bpm [804b/mi] 163cal 6) 3.11mi - 13:05(4:13/mi) 140/154bpm [589b/mi] 83cal 7) 0.01mi - 11(12:58/mi) 139/140bpm [1801b/mi] Add a comment	-	-	12.9mi, 3:52:22 Walk - General 1) 0.62mi - 10:24(16:44/mi) 89/109bpm [1490b/mi] 70cal 55/116rpm 2) 0.62mi - 10:05(16:14/mi) 95/110bpm [1542b/mi] 71cal 56/112rpm 3) 0.62mi - 10:51(17:28/mi) 92/102bpm [1606b/mi] 70cal 54/58rpm 4) 0.62mi - 11:07(17:54/mi) 97/123bpm [1736b/mi] 74cal 55/79rpm 5) 0.62mi - 10:55(17:34/mi) 97/112bpm [1704b/mi] 66cal 56/114rpm 6) 0.62mi - 11:08(17:54/mi) 104/125bpm [1862b/mi] 68cal 55/113rpm 7) 0.62mi - 11:27(18:26/mi) 107/122bpm [1972b/mi] 75cal 53/56rpm 8) 0.62mi - 11:39(18:44/mi) 116/127bpm [2174b/mi] 90cal 53/56rpm 9) 0.62mi - 11:13(18:02/mi) 112/120bpm [2020b/mi] 70cal 54/56rpm 10) 0.62mi - 10:49(17:24/mi) 97/108bpm [1688b/mi] 65cal 56/114rpm 11) 0.62mi - 11:32(18:33/mi) 99/107bpm [1836b/mi] 72cal 53/100rpm 12) 0.62mi - 11:31(18:33/mi) 101/114bpm [1873b/mi] 69cal 53/56rpm 13) 0.62mi - 11:34(18:37/mi) 105/115bpm [1955b/mi] 74cal 53/56rpm 14) 0.62mi - 11:29(18:28/mi) 110/123bpm [2032b/mi] 73cal 53/56rpm 15) 0.62mi - 11:38(18:44/mi) 114/122bpm [2135b/mi] 79cal 53/110rpm 16) 0.62mi - 11:32(18:34/mi) 121/140bpm [2247b/mi] 74cal 54/57rpm 17) 0.62mi - 11:29(18:29/mi) 106/120bpm [1960b/mi] 67cal 54/110rpm 18) 0.62mi - 11:28(18:27/mi) 115/126bpm [2121b/mi] 70cal 54/56rpm 19) 0.62mi - 10:58(17:39/mi) 113/123bpm [1994b/mi] 71cal 55/58rpm 20) 0.62mi - 11:53(19:07/mi) 116/134bpm [2217b/mi] 74cal 52/56rpm 21) 0.42mi - 7:42(18:08/mi) 117/135bpm [2121b/mi] 50cal 54/110rpm Add a comment	-	16.1mi, 1:24:11 Bike - General 1) 3.11mi - 15:48(5:05/mi) 121/138bpm [615b/mi] 122cal 2) 3.11mi - 15:07(4:52/mi) 128/144bpm [623b/mi] 121cal 3) 3.11mi - 20:36(6:38/mi) 127/150bpm [842b/mi] 149cal 4) 3.11mi - 13:59(4:30/mi) 117/127bpm [526b/mi] 80cal 5) 3.11mi - 14:22(4:38/mi) 125/136bpm [578b/mi] 97cal 6) 0.6mi - 4:18(7:14/mi) 126/135bpm [912b/mi] 27cal Add a comment	18.5mi, 1:26:35 Bike - General 1) 3.11mi - 15:59(5:09/mi) 114/135bpm [586b/mi] 109cal 2) 3.11mi - 13:13(4:15/mi) 144/160bpm [613b/mi] 137cal 3) 3.11mi - 15:12(4:54/mi) 147/161bpm [719b/mi] 154cal 4) 3.11mi - 14:29(4:40/mi) 158/174bpm [737b/mi] 164cal 5) 3.11mi - 14:25(4:39/mi) 154/167bpm [715b/mi] 148cal 6) 2.92mi - 13:17(4:33/mi) 147/168bpm [670b/mi] 100cal 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
-	11.2mi, 51:47 Bike - General 1) 3.11mi - 16:54(5:26/mi) 127/144bpm [691b/mi] 144cal 2) 3.11mi - 13:55(4:29/mi) 137/145bpm [614b/mi] 130cal 3) 3.11mi - 13:46(4:26/mi) 145/168bpm [642b/mi] 134cal 4) 1.83mi - 7:13(3:56/mi) 162/174bpm [638b/mi] 86cal Add a comment	17mi, 1:23:35 Bike - General 1) 3.11mi - 16:39(5:22/mi) 112/126bpm [600b/mi] 104cal 2) 3.11mi - 14:58(4:49/mi) 130/149bpm [626b/mi] 124cal 3) 3.11mi - 16:56(5:27/mi) 144/156bpm [785b/mi] 169cal 4) 3.11mi - 14:18(4:36/mi) 147/160bpm [676b/mi] 141cal 5) 3.11mi - 13:24(4:19/mi) 149/180bpm [643b/mi] 114cal 6) 1.43mi - 7:20(5:08/mi) 135/154bpm [693b/mi] 43cal Add a comment	13.9mi, 1:07:13 Bike - General 1) 3.11mi - 15:58(5:08/mi) 118/138bpm [607b/mi] 114cal 2) 3.11mi - 11:58(3:51/mi) 150/170bpm [578b/mi] 129cal 3) 3.11mi - 16:16(5:14/mi) 147/170bpm [769b/mi] 161cal 4) 3.11mi - 15:35(5:01/mi) 140/157bpm [702b/mi] 121cal 5) 1.48mi - 7:26(5:02/mi) 135/143bpm [679b/mi] 46cal Add a comment	-	11mi, 47:39 Bike - General 1) 3.11mi - 15:47(5:05/mi) 129/148bpm [655b/mi] 138cal 2) 3.11mi - 13:41(4:24/mi) 147/154bpm [648b/mi] 145cal 3) 3.11mi - 11:31(3:43/mi) 147/155bpm [545b/mi] 116cal 4) 1.71mi - 6:39(3:54/mi) 143/154bpm [558b/mi] 59cal Add a comment	9.6mi, 48:05 Bike - General 1) 3.11mi - 16:04(5:10/mi) 124/141bpm [642b/mi] 130cal 2) 3.11mi - 14:17(4:36/mi) 130/152bpm [598b/mi] 114cal 3) 3.11mi - 16:39(5:22/mi) 127/144bpm [681b/mi] 111cal 4) 0.23mi - 1:04(4:44/mi) 124/127bpm [588b/mi] 6cal 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
-	-	37.9mi, 5:47:28 Bike - General 1) 3.11mi - 32:19(10:24/mi) 141/169bpm [1466b/mi] 310cal 2) 3.11mi - 19:59(6:26/mi) 149/169bpm [958b/mi] 192cal 3) 3.11mi - 26:41(8:35/mi) 154/175bpm [1323b/mi] 258cal 4) 3.11mi - 16:01(5:09/mi) 133/147bpm [686b/mi] 61cal 5) 3.11mi - 29:20(9:27/mi) 155/171bpm [1464b/mi] 294cal 6) 3.11mi - 30:39(9:52/mi) 154/174bpm [1519b/mi] 274cal 7) 3.11mi - 26:40(8:35/mi) 157/172bpm [1347b/mi] 251cal 8) 3.11mi - 27:01(8:42/mi) 148/163bpm [1287b/mi] 168cal 9) 3.11mi - 26:02(8:23/mi) 136/154bpm [1139b/mi] 94cal 10) 3.11mi - 41:07(13:14/mi) 145/166bpm [1919b/mi] 282cal 11) 3.11mi - 22:27(7:14/mi) 137/156bpm [990b/mi] 102cal 12) 3.11mi - 41:45(13:26/mi) 140/155bpm [1881b/mi] 255cal 13) 0.59mi - 7:27(12:37/mi) 130/139bpm [1640b/mi] 24cal Add a comment 46.5mi, 5:45:57 Bike - General 1) 5mi - 35:06(7:01/mi) 152/168bpm [1067b/mi] 413cal 8.55/21.92mph 2) 5mi - 29:57(5:59/mi) 147/174bpm [881b/mi] 244cal 10.02/26.84mph 3) 5mi - 37:54(7:35/mi) 150/171bpm [1137b/mi] 354cal 7.92/26.17mph 4) 5mi - 39:15(7:51/mi) 155/174bpm [1217b/mi] 374cal 7.64/23.15mph 5) 5mi - 36:20(7:16/mi) 150/168bpm [1090b/mi] 277cal 8.25/18.91mph 6) 5mi - 43:39(8:44/mi) 145/163bpm [1266b/mi] 308cal 6.87/20.6mph 7) 5mi - 38:19(7:40/mi) 138/153bpm [1057b/mi] 216cal 7.83/25.46mph 8) 5mi - 36:23(7:17/mi) 130/151bpm [946b/mi] 181cal 8.25/22.46mph 9) 5mi - 43:42(8:44/mi) 132/150bpm [1153b/mi] 286cal 6.87/31.29mph 10) 1.47mi - 5:22(3:38/mi) 116/124bpm [422b/mi] 14cal 16.49/33.6mph Add a comment	10.9mi, 56:53 Bike - General 1) 3.11mi - 17:49(5:44/mi) 120/133bpm [688b/mi] 132cal 2) 3.11mi - 15:08(4:52/mi) 126/134bpm [613b/mi] 112cal 3) 3.11mi - 14:08(4:33/mi) 120/141bpm [546b/mi] 79cal 4) 1.61mi - 9:49(6:06/mi) 118/137bpm [720b/mi] 50cal Add a comment	-	6.6mi, 30:55 Bike - General 1) 3.11mi - 15:15(4:55/mi) 115/130bpm [565b/mi] 104cal 2) 3.11mi - 13:35(4:22/mi) 133/146bpm [582b/mi] 120cal 3) 0.39mi - 2:05(5:19/mi) 131/144bpm [696b/mi] 16cal Add a comment	-

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