crocodile ferry

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Recent Training
7th May	General	3.4mi	35:02
6th May	General	1.6mi	24:00
4th May	General	4.3mi	1:05:52
1st May	General	1.5mi	25:46
1st May	General	3.9mi	43:02

12 Month Benchmarks	Run	Bike
Mile	7:50	3:03
5k	25:12	13:13
5mi	43:44	22:49
10k	54:48	29:17
10mi	1:29:41	50:31
Half	1:57:36	1:05:57

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2009	2010	2016	2017	2018	2019	PB	WB
5km	1						24:06 64.74	24:06 7:45/mi	64.74
5mi	3			42:01 59.58		40:34 62.81	41:44 61.60	40:34 8:07/mi	62.81
10km	3	46:29 63.38		55:04 56.33	48:38 64.92			46:29 7:29/mi	64.92
10mi	3				1:26:23 59.95	1:25:29 61.14	1:24:40 62.30	1:24:40 8:28/mi	62.30
13.1mi	8	1:47:17 60.04	1:43:42 62.12	1:57:22 58.42	1:45:31 65.58	1:49:29 63.21	1:57:09 59.62	1:43:42 7:55/mi	65.58
26.2mi	3				4:10:13 57.45	4:16:38 56.54	4:11:24 58.26	4:10:13 9:33/mi	58.26

2019		Result	WAVA	Distance
24 Nov	Hatfield 5 SB	41:44	61.60	5mi
29 Sep	Berlin Marathon SB	4:11:24	58.26	26.2mi
9 Jun	St Albans Half Marathon SB	1:57:09	59.62	13.1mi
11 May	Ellenbrook Fields parkrun PB	24:06	64.74	5km
7 Apr	Sandy 10 PB	1:24:40	62.30	10mi
2018		Result	WAVA	Distance
25 Nov	Hatfield 5 PB	40:34	62.81	5mi
23 Sep	Baxters Loch Ness Marathon SB	4:16:38	56.54	26.2mi
4 Mar	The Big Half SB	1:49:29	63.21	13.1mi
21 Jan	Fred Hughes 10 SB	1:25:29	61.14	10mi
2017		Result	WAVA	Distance
19 Nov	St Neots Riverside Half Marathon SB	1:45:31	65.58	13.1mi
8 Oct	Herts 10km SB	48:38	64.92	10km
1 May	Milton Keynes Marathon PB	4:10:13	57.45	26.2mi
12 Mar	Adidas Silverstone half marathon	1:53:09	60.59	13.1mi
22 Jan	Fred Hughes 10 SB	1:26:23	59.95	10mi
2016		Result	WAVA	Distance
11 Dec	Festive 5 SB	42:01	59.58	5mi
20 Nov	St Neots Riverside Half Marathon	1:58:28	57.87	13.1mi
9 Oct	Oxford Half Marathon SB	1:57:22	58.42	13.1mi
6 Aug	Queen Elizabeth Olympic Park 10km SB	55:04	56.33	10km
2010		Result	WAVA	Distance
18 Apr	Chris Hoy Edinburgh Half Marathon PB	1:43:42	62.12	13.1mi
2009		Result	WAVA	Distance
1 Nov	Strathaven Run With the Wind 10K PB	46:29	63.38	10km
18 Oct	Aviemore Half Marathon SB	1:47:17	60.04	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	78	108	126	99	15	0	0	0	0	0	0	0	426
2024	0	0	0	4	0	0	0	0	0	0	0	0	4
2023	0	0	0	0	1	2	0	0	0	0	0	0	3
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	54	81	74	94	80	71	118	101	84	45	86	112	1000
2023	0	0	0	9	82	89	41	28	12	0	8	0	270
2022	1.3	0	0	1.6	0.6	1	2.2	4.5	0	0	0	0	11.2
2022	72	33	54	66	14	52	66	52	40	63	31	9	553
2021	0	0	0	0	0	0	7	5	0	0	0	0	12
2021	0	0	0	0	0	0	5.5	1.4	0.5	0.9	0	0.7	9
2021	125	100	120	164	189	152	151	103	120	141	101	58	1523
2021	0	0	0	0	0	8	0	0	0	0	0	0	8
2020	45	79	60	65	70	124	200	192	104	245	103	141	1429
2019	103	102	113	100	119	115	146	142	92	44	53	31	1160
2018	103	141	70	56	86	85	113	131	118	68	69	45	1084
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	79	82	136	84	92	100	128	122	139	86	64	90	1200
2016	7	29	39	32	36	46	51	36	36	52	56	44	463
2016	0	35	48	35	133	94	65	19	0	0	0	0	430
2015	0	0	0	0	9	0	0	0	0	0	0	0	9
2015	1.9	1.2	0.5	1.9	2.3	1.2	0.7	0	0	0	0	0	9.7
2015	101	122	92	53	68	64	30	0	0	0	0	12	542
2015	0	0	5	62	169	216	71	54	0	145	126	0	849
2014	0	0	0.6	0.8	0	0	1.4	3.2	0	0	0	0	6
2014	116	137	161	86	65	60	67	66	35	64	78	83	1019
2014	0	0	0	0	22	63	49	108	5	0	0	0	246
2013	0	1.1	1	0	4	0.3	1	2.9	0.9	0.3	0	1	12.4
2013	69	80	86	108	69	75	100	80	60	67	86	109	990
2013	80	63	10	0	104	27	79	0	10	11	10	0	394
2012	3.5	1.5	0.3	2.1	1.3	0.9	1.7	1.2	0.7	0	0	0	13.2
2012	100	76	101	140	76	84	105	54	0	0	0	0	736
2012	0	18	24	11	46	31	42	55	29	0	0	0	255
2011	0	0	0	0	0	0	0	0	0	0	0.3	1.5	1.8
2011	61	70	70	66	86	37	77	61	56	17	67	25	693
2011	0	0	0	0	0	0	0	0	0	0	15	18	33
2010	80	116	115	120	118	98	100	160	141	100	62	8	1218

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
-	-	-	1.4mi, 18:45 Run - General 1) 1mi - 13:19(13:19/mi) 123/151bpm [1639b/mi] 121cal 4.5/6.85mph 2) 0.39mi - 5:26(13:46/mi) 121/146bpm [1667b/mi] 42cal 4.36/6.51mph Add a comment	6mi, 59:18 Run - General 1) 1mi - 9:32(9:32/mi) 133/142bpm [1268b/mi] 101cal 6.29/6.66mph 2) 1mi - 10:27(10:27/mi) 137/142bpm [1432b/mi] 114cal 5.74/6.24mph 3) 1mi - 9:50(9:50/mi) 137/145bpm [1347b/mi] 102cal 6.1/6.62mph 4) 1mi - 9:58(9:58/mi) 141/145bpm [1405b/mi] 108cal 6.02/6.82mph 5) 1mi - 10:13(10:13/mi) 145/155bpm [1481b/mi] 112cal 5.88/6.8mph 6) 1mi - 9:07(9:07/mi) 148/154bpm [1349b/mi] 106cal 6.58/6.99mph 7) 0.03mi - 12(7:18/mi) 152/153bpm [1109b/mi] 2cal 8.23/7.33mph 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, 29:56 Run - General 1) 1mi - 9:59(9:59/mi) 131/158bpm [1308b/mi] 105cal 6.01/7.1mph 2) 1mi - 9:31(9:31/mi) 136/143bpm [1294b/mi] 104cal 6.31/6.66mph 3) 1mi - 9:27(9:27/mi) 137/144bpm [1294b/mi] 99cal 6.35/6.82mph 4) 0.13mi - 1:00(7:39/mi) 142/150bpm [1086b/mi] 11cal 7.85/8.45mph Add a comment	26.6mi, 4:38:29 Run - General 1) 1mi - 9:39(9:39/mi) 135/140bpm [1302b/mi] 108cal 6.22/6.62mph 2) 1mi - 9:49(9:49/mi) 134/144bpm [1315b/mi] 102cal 6.11/6.41mph 3) 1mi - 9:42(9:42/mi) 129/135bpm [1252b/mi] 85cal 6.18/6.64mph 4) 1mi - 9:29(9:29/mi) 132/139bpm [1251b/mi] 86cal 6.33/6.64mph 5) 1mi - 9:47(9:47/mi) 134/138bpm [1311b/mi] 90cal 6.13/6.3mph 6) 1mi - 10:02(10:02/mi) 134/137bpm [1344b/mi] 88cal 5.98/6.2mph 7) 1mi - 10:06(10:06/mi) 135/140bpm [1364b/mi] 86cal 5.94/6.24mph 8) 1mi - 10:07(10:07/mi) 135/138bpm [1365b/mi] 83cal 5.93/6.26mph 9) 1mi - 10:08(10:08/mi) 136/142bpm [1377b/mi] 83cal 5.93/6.24mph 10) 1mi - 10:05(10:05/mi) 136/138bpm [1371b/mi] 80cal 5.95/6.32mph 11) 1mi - 10:06(10:06/mi) 136/140bpm [1373b/mi] 76cal 5.94/6.2mph 12) 1mi - 10:09(10:09/mi) 137/140bpm [1391b/mi] 82cal 5.91/6.28mph 13) 1mi - 10:15(10:15/mi) 140/144bpm [1434b/mi] 88cal 5.86/6.59mph 14) 1mi - 10:16(10:16/mi) 138/140bpm [1417b/mi] 72cal 5.84/6.14mph 15) 1mi - 10:22(10:22/mi) 137/141bpm [1420b/mi] 67cal 5.79/6.07mph 16) 1mi - 10:59(10:59/mi) 137/140bpm [1504b/mi] 67cal 5.46/5.97mph 17) 1mi - 10:33(10:33/mi) 136/140bpm [1435b/mi] 60cal 5.69/6.1mph 18) 1mi - 9:24(9:24/mi) 136/143bpm [1279b/mi] 55cal 6.38/7.51mph 19) 1mi - 10:59(10:59/mi) 136/138bpm [1494b/mi] 60cal 5.46/6.18mph 20) 1mi - 11:21(11:21/mi) 133/141bpm [1509b/mi] 54cal 5.29/6.8mph 21) 1mi - 11:25(11:25/mi) 135/139bpm [1542b/mi] 62cal 5.25/5.57mph 22) 1mi - 11:17(11:17/mi) 135/140bpm [1524b/mi] 59cal 5.32/6.14mph 23) 1mi - 11:17(11:17/mi) 135/138bpm [1524b/mi] 63cal 5.32/5.68mph 24) 1mi - 11:14(11:14/mi) 136/138bpm [1527b/mi] 66cal 5.34/6.12mph 25) 1mi - 11:31(11:31/mi) 135/142bpm [1555b/mi] 65cal 5.21/5.51mph 26) 1mi - 11:34(11:34/mi) 134/137bpm [1549b/mi] 60cal 5.19/5.7mph 27) 0.61mi - 6:54(11:16/mi) 135/138bpm [1520b/mi] 40cal 5.33/5.59mph Add a comment	1.6mi, 23:10 Run - General 1) 1mi - 14:44(14:44/mi) 110/148bpm [1621b/mi] 105cal 4.07/5.97mph 2) 0.58mi - 8:26(14:34/mi) 112/132bpm [1631b/mi] 58cal 4.12/5.87mph Add a comment	-	4.1mi, 27:56 Bike - Mountain Biking 1) 1mi - 8:45(8:45/mi) 95/99bpm [832b/mi] 52cal 6.85/10.96mph 2) 1mi - 6:09(6:09/mi) 106/134bpm [652b/mi] 43cal 9.76/18.62mph 3) 1mi - 6:05(6:05/mi) 99/108bpm [603b/mi] 33cal 9.85/22.62mph 4) 1mi - 6:02(6:02/mi) 99/99bpm [597b/mi] 28cal 9.94/16.01mph 5) 0.12mi - 54(7:15/mi) 99/99bpm [718b/mi] 4cal 8.27/12.19mph 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
-	-	10mi, 1:33:37 Run - General 1) 1mi - 9:07(9:07/mi) 136/155bpm [1239b/mi] 104cal 6.59/7.83mph 2) 1mi - 9:33(9:33/mi) 136/141bpm [1300b/mi] 105cal 6.28/6.62mph 3) 1mi - 9:28(9:28/mi) 141/147bpm [1336b/mi] 109cal 6.34/6.53mph 4) 1mi - 9:24(9:24/mi) 143/146bpm [1343b/mi] 108cal 6.39/6.72mph 5) 1mi - 9:21(9:21/mi) 146/150bpm [1366b/mi] 111cal 6.42/6.57mph 6) 1mi - 9:24(9:24/mi) 147/151bpm [1383b/mi] 110cal 6.38/6.93mph 7) 1mi - 9:08(9:08/mi) 147/150bpm [1342b/mi] 105cal 6.57/6.99mph 8) 1mi - 9:20(9:20/mi) 148/151bpm [1382b/mi] 106cal 6.42/6.64mph 9) 1mi - 9:32(9:32/mi) 148/151bpm [1410b/mi] 105cal 6.3/6.57mph 10) 1mi - 9:15(9:15/mi) 149/157bpm [1378b/mi] 102cal 6.48/8.08mph 11) 0.01mi - 4(6:45/mi) 156/157bpm [1052b/mi] 8.89/8.25mph Add a comment	2.1mi, 27:43 Run - General 1) 1mi - 12:48(12:48/mi) 117/149bpm [1497b/mi] 106cal 4.69/8.95mph 2) 1mi - 12:56(12:56/mi) 115/133bpm [1487b/mi] 96cal 4.64/6.16mph 3) 0.1mi - 2:00(20:16/mi) 85/92bpm [1723b/mi] 4cal 2.96/3.49mph Add a comment 3.9mi, 44:01 Run - General 1) 1mi - 10:34(10:34/mi) 123/150bpm [1300b/mi] 102cal 5.68/5.95mph 2) 1mi - 11:03(11:03/mi) 127/137bpm [1404b/mi] 104cal 5.43/6.49mph 3) 1mi - 11:20(11:20/mi) 125/139bpm [1417b/mi] 96cal 5.29/6.68mph 4) 0.91mi - 11:03(12:08/mi) 120/132bpm [1456b/mi] 74cal 4.95/6.05mph Add a comment	5mi, 55:17 Run - General 1) 1mi - 11:09(11:09/mi) 143/159bpm [1595b/mi] 135cal 5.38/7.35mph 2) 1mi - 12:03(12:03/mi) 136/141bpm [1639b/mi] 129cal 4.98/5.3mph 3) 1mi - 11:22(11:22/mi) 133/138bpm [1512b/mi] 107cal 5.28/5.85mph 4) 1mi - 10:48(10:48/mi) 134/140bpm [1448b/mi] 99cal 5.55/5.82mph 5) 0.95mi - 9:55(10:27/mi) 135/141bpm [1410b/mi] 89cal 5.74/6.35mph Add a comment	1.5mi, 25:46 Run - General 1) 1mi - 16:48(16:48/mi) 92/115bpm [1545b/mi] 79cal 3.57/4.66mph 2) 0.53mi - 8:59(16:57/mi) 94/116bpm [1594b/mi] 41cal 3.54/4.53mph Add a comment 3.9mi, 43:02 Run - General 1) 1mi - 11:24(11:24/mi) 116/127bpm [1323b/mi] 93cal 5.26/5.63mph 2) 1mi - 11:03(11:03/mi) 126/132bpm [1393b/mi] 100cal 5.43/5.82mph 3) 1mi - 10:51(10:51/mi) 125/132bpm [1357b/mi] 88cal 5.53/6.03mph 4) 0.93mi - 9:42(10:27/mi) 124/133bpm [1296b/mi] 71cal 5.74/6.35mph 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
-	4.3mi, 1:05:52 Run - General 1) 1mi - 12:33(12:33/mi) 130/145bpm [1631b/mi] 127cal 4.78/5.68mph 2) 1mi - 14:30(14:30/mi) 117/134bpm [1697b/mi] 96cal 4.14/5.85mph 3) 1mi - 17:28(17:28/mi) 104/131bpm [1817b/mi] 73cal 3.44/5.7mph 4) 1mi - 15:05(15:05/mi) 122/180bpm [1841b/mi] 108cal 3.98/6.2mph 5) 0.32mi - 6:16(19:50/mi) 124/145bpm [2460b/mi] 45cal 3.02/4.95mph Add a comment	-	1.6mi, 24:00 Run - General 1) 1mi - 14:52(14:52/mi) 111/140bpm [1651b/mi] 101cal 4.04/5.07mph 2) 0.58mi - 9:08(15:41/mi) 106/136bpm [1662b/mi] 51cal 3.83/7.37mph Add a comment	3.4mi, 35:02 Run - General 1) 1mi - 10:19(10:19/mi) 132/142bpm [1362b/mi] 107cal 5.81/6.82mph 2) 1mi - 10:30(10:30/mi) 141/152bpm [1481b/mi] 117cal 5.71/6.37mph 3) 1mi - 10:19(10:19/mi) 143/150bpm [1476b/mi] 115cal 5.81/6.39mph 4) 0.41mi - 3:53(9:23/mi) 144/153bpm [1350b/mi] 42cal 6.4/6.59mph Add a comment	-	-

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