greenknees

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Recent Training
8th May	General	4mi	29:09
7th May	General	10.3mi	1:42:17
6th May	General	4.9mi	46:25
5th May	General	5.6mi	57:07
4th May	General	2.6mi	46:02

12 Month Benchmarks	Run
Mile	6:34
5k	20:56
5mi	36:54
10k	47:05
10mi	1:18:57
Half	1:49:29

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Best Times
Best WAVA

Dist	Races	2003	2006	2008	2009	2010	2012	PB	WB
5km	4			21:28 68.63	20:22 72.35			20:22 6:33/mi	72.35
10km	2					41:59 71.04		41:59 6:45/mi	71.04
10mi	5				1:06:17 74.06		1:11:44 68.69	1:06:17 6:38/mi	74.06
13.1mi	7		1:39:50 64.58		1:31:38 70.44	1:34:12 68.52		1:31:38 7:00/mi	70.44
26.2mi	4	4:09:00 53.80			3:20:04 66.96	4:12:00 53.17	3:34:52 62.39	3:20:04 7:38/mi	66.96

2012		Result	WAVA	Distance
7 Oct	Surrey Badger Half Marathon		0.00	13.1mi
16 Sep	Farnham Pilgrim Marathon		0.00	26.2mi
8 Jul	New Forest 10 RACE CANCELLED DUE TO WEATHER CONDITIONS		0.00	10mi
9 Jun	South Downs Half Marathon		0.00	13.1mi
6 May	North Dorset Village Marathon SB	3:34:52	62.39	26.2mi
15 Apr	Thames Towpath 10 SB	1:11:44	68.69	10mi
18 Mar	Leith Hill Half Marathon	1:49:33	59.10	13.1mi
3 Mar	Self Transcendence 10M	1:13:53	66.69	10mi
2010		Result	WAVA	Distance
23 Oct	Beachy Head Marathon SB	4:12:00	53.17	26.2mi
5 Sep	Surrey Badger Half Marathon	1:35:49	67.45	13.1mi
1 Aug	The Old Deer Park Richmond 10K PB	41:59	71.04	10km
17 Jul	Self Transcendence 10k	42:22	70.40	10km
4 Jul	Bewl 15	1:57:39	63.37	15mi
31 May	Lindfield Village 10k		0.00	10km
28 Feb	The Children's Mutual Tunbridge Wells Half Marathon SB	1:34:12	68.52	13.1mi
2009		Result	WAVA	Distance
18 Oct	Cabbage Patch 10 PB	1:06:17	74.06	10mi
27 Sep	New Forest Half Marathon PB	1:31:38	70.44	13.1mi
19 Sep	Richmond parkrun PB	20:22	72.35	5km
6 Sep	Kent Coastal Marathon PB	3:20:04	66.96	26.2mi
26 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:33:48	68.76	13.1mi
4 Jul	Self Transcendence 10	1:14:38	65.70	10mi
25 May	Lindfield Village 10.5K	46:39	67.19	10.5km
16 May	Richmond parkrun	22:15	66.22	5km
10 May	Ranelagh Richmond Half Marathon	1:43:06	62.56	13.1mi
2 May	Richmond parkrun	22:15	66.22	5km
19 Apr	Thames Towpath 10	1:16:36	64.01	10mi
2008		Result	WAVA	Distance
2 Feb	UKTT Richmond Park Time Trial SB	21:28	68.63	5km
2006		Result	WAVA	Distance
19 Feb	Sussex Beacon Half Marathon SB	1:39:50	64.58	13.1mi
2003		Result	WAVA	Distance
26 Apr	Lochaber Marathon SB	4:09:00	53.80	26.2mi

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	36	26	28	7	3	0	0	0	0	0	0	0	100
2024	112	131	135	149	43	0	0	0	0	0	0	0	570
2023	0	0	0	0	0	0	27	15	16	8	0	23	89
2023	0	0	0	0	0	0	0	0.5	0	0	0	0	0.5
2023	0	0	0	0	0	0	61	124	77	56	133	128	578
2017	113	0	0	0	0	0	0	0	0	0	0	0	113
2016	171	184	231	127	155	169	150	205	194	237	178	176	2178
2015	76	144	195	59	153	79	145	180	124	157	150	156	1618
2014	0	0	0	0	0	0	0	113	201	193	121	18	646
2013	168	183	160	170	128	56	0	0	0	0	0	0	864
2012	141	136	136	124	134	122	30	0	0	0	0	0	824
2011	99	8	0	0	0	0	0	0	0	0	0	0	107
2010	116	124	86	0	83	120	122	141	131	123	56	53	1156
2009	0	0	0	0	0	0	0	0	0	0	10	0	10
2009	0	0	0	10	81	107	149	175	120	141	73	125	982

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	Thu 18th Apr Apr 18
-	3.1mi, 21:44 Run - General 1) 3.08mi - 21:44(7:04/mi) 147/167bpm [1038b/mi] 209cal 301/487W Add a comment 1.1mi, 9:45 Run - General 1) 1.09mi - 9:45(8:55/mi) 166/192bpm [1479b/mi] 103cal 237/364W Add a comment	10.2mi, 2:01:43 Run - General 1) 10.22mi - 2:01:43(11:55/mi) 156/188bpm [1858b/mi] 1071cal 202/383W Add a comment	5.3mi, 55:39 Run - General 1) 5.28mi - 55:39(10:33/mi) 157/188bpm [1655b/mi] 539cal 214/419W Add a comment	-	5.9mi, 50:45 Run - General 1) 5.85mi - 50:45(8:40/mi) 155/170bpm [1344b/mi] 521cal 254/361W Add a comment	1.8mi, 18:04 Run - General 1) 1.83mi - 18:04(9:52/mi) 152/162bpm [1500b/mi] 176cal 156/269W Add a comment 1.8mi, 19:45 Run - General 1) 1.83mi - 19:45(10:48/mi) 146/185bpm [1577b/mi] 195cal 306/434W Add a comment 1.3mi, 14:21 Run - General 1) 1.26mi - 14:21(11:23/mi) 143/162bpm [1627b/mi] 122cal 196/384W Add a comment
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	Thu 25th Apr Apr 25
-	3.1mi, 21:12 Run - General 1) 3.14mi - 21:12(6:45/mi) 156/165bpm [1052b/mi] 223cal 319/413W Add a comment 1.1mi, 10:09 Run - General 1) 1.08mi - 10:09(9:23/mi) 144/163bpm [1351b/mi] 96cal 226/338W Add a comment	7.5mi, 1:05:22 Run - General 1) 7.54mi - 1:05:22(8:40/mi) 161/188bpm [1396b/mi] 697cal 251/343W Add a comment	5.9mi, 54:14 Run - General 1) 5.85mi - 54:14(9:17/mi) 142/161bpm [1318b/mi] 512cal 240/358W Add a comment	7.6mi, 1:09:19 Run - General 1) 7.57mi - 1:09:19(9:10/mi) 171/207bpm [1566b/mi] 750cal 250/385W Add a comment	4.2mi, 33:13 Run - General 1) 0.34mi - 3:03(8:56/mi) 124/150bpm [1108b/mi] 23cal 189/308W 2) 0.24mi - 1:30(6:12/mi) 151/156bpm [935b/mi] 15cal 341/425W 3) 0.17mi - 1:30(8:50/mi) 178/189bpm [1573b/mi] 17cal 284/353W 4) 0.23mi - 1:30(6:40/mi) 190/195bpm [1266b/mi] 19cal 347/386W 5) 0.2mi - 1:30(7:34/mi) 191/192bpm [1447b/mi] 19cal 312/328W 6) 0.22mi - 1:30(6:53/mi) 194/196bpm [1335b/mi] 19cal 327/339W 7) 0.17mi - 1:30(8:42/mi) 189/195bpm [1646b/mi] 18cal 285/327W 8) 0.19mi - 1:30(7:42/mi) 189/193bpm [1455b/mi] 18cal 305/347W 9) 0.18mi - 1:30(8:24/mi) 183/190bpm [1537b/mi] 17cal 266/293W 10) 0.2mi - 1:30(7:28/mi) 189/192bpm [1410b/mi] 18cal 307/338W 11) 0.17mi - 1:30(8:58/mi) 186/190bpm [1666b/mi] 18cal 280/310W 12) 0.2mi - 1:30(7:35/mi) 186/191bpm [1410b/mi] 18cal 290/328W 13) 0.18mi - 1:30(8:34/mi) 186/192bpm [1593b/mi] 18cal 274/340W 14) 0.18mi - 1:30(8:12/mi) 185/188bpm [1518b/mi] 18cal 288/330W 15) 0.18mi - 1:30(8:21/mi) 187/189bpm [1560b/mi] 18cal 281/308W 16) 0.21mi - 1:30(7:01/mi) 191/195bpm [1339b/mi] 19cal 312/342W 17) 0.18mi - 1:30(8:34/mi) 190/196bpm [1627b/mi] 18cal 283/350W 18) 0.72mi - 6:10(8:37/mi) 189/196bpm [1629b/mi] 75cal 285/401W Add a comment	4mi, 32:42 Run - General 1) 3.96mi - 32:42(8:15/mi) 158/167bpm [1305b/mi] 338cal 253/369W Add a comment
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	Thu 2nd May May 2
-	3.4mi, 1:58:49 Walk - General 1) 3.44mi - 1:58:49(34:35/mi) 110/140bpm [3804b/mi] 471cal 27/80rpm Add a comment 2.9mi, 23:30 Run - General 1) 2.94mi - 23:30(8:00/mi) 160/175bpm [1280b/mi] 253cal 265/394W Add a comment 0.7mi, 6:55 Run - General 1) 0.68mi - 6:55(10:07/mi) 129/150bpm [1306b/mi] 54cal 200/365W Add a comment	12mi, 1:52:21 Run - General 1) 12.01mi - 1:52:21(9:21/mi) 185/215bpm [1731b/mi] 1297cal 244/543W Add a comment 0.9mi, 9:09 Run - General 1) 0.87mi - 9:09(10:30/mi) 144/161bpm [1511b/mi] 83cal 192/333W Add a comment	6.2mi, 1:00:15 Run - General 1) 6.19mi - 1:00:15(9:44/mi) 150/177bpm [1460b/mi] 560cal 232/361W Add a comment	-	5.5mi, 46:28 Run - General 1) 5.52mi - 46:28(8:25/mi) 159/175bpm [1340b/mi] 488cal 263/378W Add a comment	8mi, 1:22:04 Run - General 1) 8.03mi - 1:22:04(10:13/mi) 164/194bpm [1676b/mi] 823cal 232/361W Add a comment
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	Thu 9th May May 9
4.2mi, 29:16 Run - General 1) 4.19mi - 29:16(6:59/mi) 174/197bpm [1214b/mi] 328cal 296/359W Add a comment	2.6mi, 46:02 Walk - General 1) 2.56mi - 46:02(17:57/mi) 121/156bpm [2172b/mi] 241cal 49/116rpm Add a comment	5.6mi, 57:07 Run - General 1) 5.64mi - 57:07(10:07/mi) 165/191bpm [1670b/mi] 578cal 220/403W Add a comment	4.9mi, 46:25 Run - General 1) 4.89mi - 46:25(9:30/mi) 146/169bpm [1386b/mi] 395cal 222/361W Add a comment	10.3mi, 1:42:17 Run - General 1) 10.31mi - 1:42:17(9:55/mi) 158/186bpm [1568b/mi] 993cal 240/368W Add a comment	4mi, 29:09 Run - General 1) 4.04mi - 29:09(7:13/mi) 162/173bpm [1169b/mi] 313cal 320/433W Add a comment	-

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