Steady as she goes

F55

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About Me
A sport refuser for a very long time, never thought I'd get to be any good at running either. Still no good really, but have managed to keep the running up consistently for quite a few years now. Running club and signing up to halves and the marathons have had an amazing impact on my motivation and progress. Would really miss running 4 times a week these days. Show More...

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Recent Training
5th May	General	1.6mi	15:02
5th May	General	8.5mi	1:20:08
4th May	General	6.8mi	1:01:57
27th Apr	General	0.4mi	3:32
27th Apr	General	1.6mi	13:50

12 Month Benchmarks	Run	Bike
Mile	7:35	5:54
5k	23:59	20:24
5mi	41:19	33:31
10k	52:04	41:23
10mi	1:26:21	1:15:23
Half	1:54:05	2:16:52

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Buddies (11)

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Best Times
Best WAVA

Dist	Races	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	PB	WB
5km	16	30:15 50.65		28:52 54.31	25:38 61.71	24:03 66.41	23:04 69.95	22:34 71.50	22:34 73.05					22:34 7:16/mi	73.05
7km	2			43:48 50.57	37:08 60.19									37:08 8:32/mi	60.19
5mi	5			57:10 44.38	45:09 57.17	42:18 61.60			39:45 67.69		45:37 59.64			39:45 7:57/mi	67.69
10km	16	1:06:29 46.74	1:07:22 46.78	1:00:14 53.18	55:46 57.43	49:39 65.09	48:01 67.94	49:16 66.89				47:16 72.91		47:16 7:36/mi	72.91
8mi	1				1:21:49 51.03									1:21:49 10:14/mi	51.03
8.3mi	1	1:31:15 45.84												1:31:15 11:04/mi	45.84
10mi	9			1:45:56 49.72	1:29:44 59.23		1:24:59 63.83	1:23:32 65.67		1:25:45 65.48		1:26:35 66.40	1:25:20 68.20	1:23:32 8:21/mi	68.20
13.1mi	13			2:21:30 48.88	1:54:55 60.77	1:55:43 60.96		2:15:45 53.13					1:53:34 66.61	1:53:34 8:40/mi	66.61
16mi	1				2:22:15 60.63									2:22:15 8:53/mi	60.63
20mi	4					3:13:50 56.18	3:15:21 56.34	3:00:34 61.65			3:02:53 63.12			3:00:34 9:02/mi	63.12
25mi	1					5:14:35 43.63								5:14:35 12:35/mi	43.63
26.2mi	13				4:44:20 50.66	4:13:32 57.44	4:13:29 58.12	3:56:47 62.22	4:04:13 61.83	3:51:30 65.23		4:13:43 61.83	4:26:03 59.74	3:51:30 8:50/mi	65.23

2023		Result	WAVA	Distance
21 Oct	Bilbao Night Half Marathon		0.00	13.1mi
2022		Result	WAVA	Distance
11 Dec	Malaga Marathon SB	4:26:03	59.74	26.2mi
16 Oct	Cabbage Patch 10 SB	1:25:20	68.20	10mi
8 May	Ranelagh Harriers Richmond Half Marathon PB	1:53:34	66.61	13.1mi
16 Jan	Tadworth 10	1:28:56	64.65	10mi
2021		Result	WAVA	Distance
24 Oct	Rock ‘n' Roll Liverpool Marathon SB	4:13:43	61.83	26.2mi
17 Oct	Cabbage Patch 10 SB	1:26:35	66.40	10mi
16 May	May Kew Gardens 10k PB	47:16	72.91	10km
2020		Result	WAVA	Distance
29 Mar	Oakley 20 Cancelled		0.00	20mi
8 Mar	Hillingdon 20 SB	3:02:53	63.12	20mi
12 Jan	Second Sunday 5 SB	45:37	59.64	5mi
2019		Result	WAVA	Distance
13 Oct	Cabbage Patch 10 SB	1:25:45	65.48	10mi
17 Feb	Seville Marathon PB	3:51:30	65.23	26.2mi
2018		Result	WAVA	Distance
21 Oct	Amsterdam Marathon SB	4:04:13	61.83	26.2mi
28 Jul	parkrun des Dougnes, Cubnezais SB	22:34	73.05	5km
10 Jul	Coad Cup Handicap Race PB	39:45	67.69	5mi
2017		Result	WAVA	Distance
17 Dec	Portsmouth Coastal Waterside Marathon	4:26:55	55.88	26.2mi
21 Oct	Maverick inov-8 Original Oxfordshire SB	2:15:45	53.13	13.1mi
15 Oct	Cabbage Patch 10 PB	1:23:32	65.67	10mi
18 Jun	Ranelagh Harriers Richmond 10k	52:01	63.36	10km
14 May	Woodland Woggle 10k	1:01:28	53.62	10km
23 Apr	London Marathon	4:07:21	59.56	26.2mi
2 Apr	Oakley 20 PB	3:00:34	61.65	20mi
19 Feb	Seville Marathon SB	3:56:47	62.22	26.2mi
12 Feb	Valentine's 10K SB	49:16	66.89	10km
7 Jan	Crane Park parkrun PB	22:34	71.50	5km
2016		Result	WAVA	Distance
18 Dec	Portsmouth Coastal Waterside Marathon SB	4:13:29	58.12	26.2mi
12 Nov	Crane Park parkrun SB	23:04	69.95	5km
16 Oct	Cabbage Patch 10 SB	1:24:59	63.83	10mi
19 Jun	Ranelagh Harriers Richmond 10k SB	48:01	67.94	10km
11 Jun	Crane Park parkrun	24:05	66.32	5km
30 Apr	Crane Park parkrun	23:30	67.96	5km
17 Apr	Brighton Marathon	4:15:26	57.01	26.2mi
3 Apr	Lidl Kingston Breakfast Run 20.1 Miles SB	3:15:21	56.34	20mi
14 Feb	Valentine's 10K	53:43	60.73	10km
2015		Result	WAVA	Distance
26 Oct	Dublin Marathon SB	4:13:32	57.44	26.2mi
3 Oct	Crane Park parkrun SB	24:03	66.41	5km
27 Sep	Ealing Half Marathon SB	1:55:43	60.96	13.1mi
14 Jul	Coad Cup SB	42:18	61.60	5mi
4 Jul	Crane Park parkrun	24:23	65.50	5km
21 Jun	Ranelagh Harriers Richmond 10k SB	49:39	65.09	10km
13 Jun	Summer Breeze Wimbledon Running Festival Half Marathon	2:02:55	56.81	13.1mi
7 Jun	The Turks Head 10k Fun Run	51:03	63.31	10km
17 May	Richmond Park Marathon	4:36:52	52.02	26.2mi
12 Apr	Brighton Marathon	4:20:42	55.25	26.2mi
22 Mar	CityTrail Richmond Half Marathon	1:55:54	60.25	13.1mi
15 Mar	Kingston Breakfast Run - 20 mile SB	3:13:50	56.18	20mi
7 Mar	Trollers Trot PB	5:14:35	43.63	25mi
2014		Result	WAVA	Distance
21 Dec	Portsmouth Coastal Waterside Marathon SB	4:44:20	50.66	26.2mi
19 Oct	Cabbage Patch 10 SB	1:29:44	59.23	10mi
12 Oct	Garmin Kingston Run Challenge PB	2:22:15	60.63	16mi
5 Oct	River Thames Half SB	1:54:55	60.77	13.1mi
23 Aug	Crane Park parkrun SB	25:38	61.71	5km
25 Jul	Wedding Day 7k PB	37:08	60.19	7km
15 Jul	Coad Cup Handicap Race SB	45:09	57.17	5mi
22 Jun	Ranelagh Harriers Richmond 10K SB	55:46	57.43	10km
8 Jun	Turks Head 10k	56:48	56.39	10km
25 May	Royal Windsor Half Marathon Trail Run	2:09:44	53.32	13.1mi
3 May	Crane park parkrun	26:42	58.72	5km
27 Apr	Thames Towpath 10	1:34:31	55.72	10mi
5 Apr	Bolt round The Holt	2:18:57	49.78	13.1mi
15 Mar	Crane parkrun	27:30	57.01	5km
8 Mar	Crane parkrun	28:22	55.27	5km
2 Mar	Reading Half Marathon	2:12:59	52.02	13.1mi
16 Feb	Brighton Half Marathon	2:16:25	50.71	13.1mi
19 Jan	Lakeside Canal Run PB	1:21:49	51.03	8mi
2013		Result	WAVA	Distance
1 Dec	Kingston 10k SB	1:00:14	53.18	10km
30 Nov	Crane Park Parkrun SB	28:52	54.31	5km
10 Nov	Grand Union Canal Half Marathon SB	2:21:30	48.88	13.1mi
20 Oct	Cabbage Patch 10 SB	1:45:56	49.72	10mi
19 Oct	Crane Park Parkrun	29:23	53.35	5km
6 Oct	Blenheim Palace Half-Marathon	2:30:17	46.03	13.1mi
22 Sep	Richmond Running Festival: Visit Richmond Half Marathon	2:26:33	47.20	13.1mi
26 Jul	Wedding Day 7k SB	43:48	50.57	7km
20 Jul	Crane Park parkrun	29:29	53.17	5km
23 Jun	Ranelagh Harriers Richmond 10k	1:03:07	50.32	10km
9 Jun	The Turks Head 10k Fun Run	1:04:14	49.45	10km
12 May	Stockley Park 10K	1:06:02	48.10	10km
3 Mar	MABAC Running League Richmond SB	57:10	44.38	5mi
2012		Result	WAVA	Distance
12 Feb	26.2 RRC Valentines 10K SB	1:07:22	46.78	10km
2010		Result	WAVA	Distance
9 Oct	Bushy parkrun SB	30:15	50.65	5km
11 Apr	Kingston Breakfast Run 8.25 mile PB	1:31:15	45.84	8.25mi
3 Apr	Bushy parkrun	32:02	47.52	5km
14 Feb	26.2 Valentines 10k SB	1:06:29	46.74	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	0	0	0	16	0	0	0	0	0	0	0	0	16
2024	95	88	106	91	17	0	0	0	0	0	0	0	396
2023	0	9	0	2	8	0	0	6	0	0	5	0	29
2023	108	89	89	130	81	76	115	120	80	97	73	82	1140
2023	0	0	0	0	0	0	35	0	0	0	0	0	35
2022	136	83	96	90	109	92	95	108	93	175	134	89	1301
2021	77	132	116	187	126	109	96	140	115	101	105	99	1405
2020	0	0	0	0	0	7	0	0	0	0	0	0	7
2020	145	129	165	197	182	159	139	105	66	117	116	106	1626
2020	0	0	0	0	0	0	0	7	0	0	0	0	7
2019	0	0	0	14	0	0	0	0	0	0	0	0	14
2019	202	101	140	73	90	107	78	115	122	144	93	104	1370
2018	103	55	109	103	111	107	130	125	149	99	118	134	1344
2017	0	0	0	12	0	0	0	0	0	0	0	0	12
2017	130	88	136	110	106	96	124	102	124	127	132	97	1371
2016	47	112	139	94	101	104	102	99	121	143	129	99	1289
2015	133	112	147	102	127	103	130	109	118	124	126	116	1447
2014	104	116	123	105	100	123	127	101	127	128	145	65	1365
2013	0	0	0	8	0	0	0	0	0	0	0	0	8
2013	24	52	62	44	43	60	86	73	86	74	68	61	733
2012	35	17	9	26	6	6	0	0	19	27	47	16	211
2011	58	37	0	7	19	6	12	6	0	3	20	8	176
2010	24	21	25	40	16	3	0	6	38	45	16	18	251

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
-	3.2mi, 30:35 Run - General 1) 1mi - 9:59(9:59/mi) 130/155bpm [1299b/mi] 73cal 2) 1mi - 9:32(9:32/mi) 134/160bpm [1278b/mi] 70cal 3) 1mi - 9:09(9:09/mi) 135/160bpm [1235b/mi] 68cal 4) 0.21mi - 1:55(9:20/mi) 136/155bpm [1269b/mi] 15cal Add a comment	3.3mi, 31:06 Run - General 1) 1mi - 9:30(9:30/mi) 143/171bpm [1359b/mi] 78cal 2) 1mi - 9:09(9:09/mi) 148/162bpm [1354b/mi] 78cal 3) 1mi - 9:22(9:22/mi) 149/167bpm [1396b/mi] 81cal 4) 0.33mi - 3:05(9:13/mi) 154/158bpm [1418b/mi] 27cal Add a comment	-	-	-	5mi, 50:31 Run - General 1) 1mi - 9:28(9:28/mi) 142/160bpm [1344b/mi] 87cal 2) 0.16mi - 1:26(8:50/mi) 158/166bpm [1395b/mi] 14cal 3) 0.72mi - 5:59(8:17/mi) 165/180bpm [1367b/mi] 57cal 4) 0.01mi - 1:56(2:16:40/mi) 148/176bpm [20227b/mi] 14cal 5) 0.81mi - 6:05(7:33/mi) 170/193bpm [1282b/mi] 60cal 6) 0.01mi - 2:00(2:35:42/mi) 160/192bpm [24912b/mi] 16cal 7) 0.76mi - 6:01(7:56/mi) 180/193bpm [1429b/mi] 62cal 8) 0.01mi - 1:59(3:46:32/mi) 159/187bpm [36019b/mi] 15cal 9) 0.26mi - 1:59(7:32/mi) 150/169bpm [1129b/mi] 14cal 10) 0.01mi - 1:31(2:32:37/mi) 153/168bpm [23351b/mi] 12cal 11) 0.28mi - 2:03(7:21/mi) 158/179bpm [1162b/mi] 17cal 12) 0.01mi - 1:27(2:09:45/mi) 161/181bpm [20890b/mi] 12cal 13) 0.27mi - 2:00(7:18/mi) 158/178bpm [1153b/mi] 18cal 14) 0.05mi - 1:00(19:14/mi) 169/180bpm [3251b/mi] 9cal 15) 0.63mi - 5:38(8:53/mi) 163/176bpm [1449b/mi] 49cal 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
3.2mi, 23:57 Run - General 1) 0.38mi - 3:22(8:52/mi) 137/156bpm [1215b/mi] 28cal 2) 0.26mi - 1:50(7:10/mi) 125/147bpm [897b/mi] 15cal 3) 0.25mi - 1:42(6:44/mi) 139/157bpm [936b/mi] 13cal 4) 0.25mi - 1:40(6:37/mi) 142/159bpm [939b/mi] 14cal 5) 0.25mi - 1:40(6:38/mi) 134/152bpm [889b/mi] 11cal 6) 0.38mi - 2:42(7:09/mi) 159/181bpm [1137b/mi] 26cal 7) 0.38mi - 2:39(7:02/mi) 154/189bpm [1083b/mi] 25cal 8) 0.39mi - 2:43(7:04/mi) 158/189bpm [1117b/mi] 25cal 9) 0.62mi - 5:37(9:03/mi) 156/185bpm [1411b/mi] 51cal Add a comment	-	3.1mi, 25:44 Run - General 1) 1mi - 8:35(8:35/mi) 138/172bpm [1184b/mi] 85cal 2) 1mi - 8:12(8:12/mi) 179/186bpm [1467b/mi] 85cal 3) 1mi - 7:58(7:58/mi) 188/199bpm [1498b/mi] 85cal 4) 0.13mi - 1:00(7:23/mi) 192/195bpm [1417b/mi] 10cal Add a comment	9.4mi, 1:30:01 Run - General 1) 1mi - 9:35(9:35/mi) 134/158bpm [1284b/mi] 86cal 2) 1mi - 9:26(9:26/mi) 159/167bpm [1500b/mi] 86cal 3) 1mi - 9:22(9:22/mi) 162/169bpm [1518b/mi] 86cal 4) 1mi - 9:34(9:34/mi) 160/175bpm [1531b/mi] 85cal 5) 1mi - 9:55(9:55/mi) 168/186bpm [1667b/mi] 92cal 6) 1mi - 9:31(9:31/mi) 152/166bpm [1446b/mi] 76cal 7) 1mi - 9:57(9:57/mi) 160/177bpm [1593b/mi] 88cal 8) 1mi - 9:29(9:29/mi) 172/178bpm [1632b/mi] 89cal 9) 1mi - 9:32(9:32/mi) 173/182bpm [1650b/mi] 88cal 10) 0.41mi - 3:39(8:56/mi) 173/177bpm [1546b/mi] 34cal Add a comment	-	5.1mi, 47:19 Run - General 1) 1mi - 9:21(9:21/mi) 122/156bpm [1142b/mi] 75cal 2) 1mi - 9:14(9:14/mi) 145/171bpm [1338b/mi] 77cal 3) 1mi - 9:44(9:44/mi) 141/159bpm [1373b/mi] 80cal 4) 1mi - 8:55(8:55/mi) 156/175bpm [1392b/mi] 82cal 5) 1mi - 9:10(9:10/mi) 170/181bpm [1558b/mi] 88cal 6) 0.11mi - 54(8:26/mi) 175/178bpm [1476b/mi] 9cal 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
4.5mi, 35:31 Run - General 1) 0.49mi - 4:47(9:47/mi) 118/150bpm [1154b/mi] 40cal 2) 0.51mi - 3:49(7:32/mi) 146/168bpm [1100b/mi] 37cal 3) 0.5mi - 3:44(7:25/mi) 118/166bpm [875b/mi] 32cal 4) 0.5mi - 3:45(7:26/mi) 137/179bpm [1018b/mi] 34cal 5) 0.5mi - 3:43(7:23/mi) 162/184bpm [1197b/mi] 35cal 6) 0.51mi - 3:40(7:14/mi) 166/184bpm [1200b/mi] 34cal 7) 0.5mi - 3:38(7:12/mi) 170/187bpm [1225b/mi] 33cal 8) 0.51mi - 3:42(7:17/mi) 169/186bpm [1231b/mi] 33cal 9) 0.52mi - 4:44(9:08/mi) 161/171bpm [1471b/mi] 43cal Add a comment	-	0.4mi, 3:32 Run - General 1) 0.4mi - 3:32(8:51/mi) 138/163bpm [1220b/mi] 29cal Add a comment 1.6mi, 13:50 Run - General 1) 1mi - 8:55(8:55/mi) 155/168bpm [1382b/mi] 81cal 2) 0.57mi - 4:56(8:41/mi) 163/174bpm [1415b/mi] 45cal Add a comment 12mi, 1:52:47 Run - General 1) 1mi - 9:34(9:34/mi) 152/164bpm [1454b/mi] 84cal 2) 1mi - 9:33(9:33/mi) 161/166bpm [1539b/mi] 87cal 3) 1mi - 9:44(9:44/mi) 163/170bpm [1587b/mi] 88cal 4) 1mi - 9:28(9:28/mi) 169/175bpm [1601b/mi] 89cal 5) 1mi - 9:31(9:31/mi) 167/177bpm [1589b/mi] 87cal 6) 1mi - 9:25(9:25/mi) 167/183bpm [1573b/mi] 85cal 7) 1mi - 9:14(9:14/mi) 167/176bpm [1542b/mi] 84cal 8) 1mi - 9:21(9:21/mi) 161/177bpm [1505b/mi] 84cal 9) 1mi - 9:08(9:08/mi) 169/176bpm [1545b/mi] 87cal 10) 1mi - 9:16(9:16/mi) 172/179bpm [1594b/mi] 87cal 11) 1mi - 9:00(9:00/mi) 166/181bpm [1493b/mi] 83cal 12) 1mi - 9:28(9:28/mi) 150/166bpm [1420b/mi] 79cal 13) 0.01mi - 4(8:36/mi) 156/157bpm [1343b/mi] 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
-	-	6.8mi, 1:01:57 Run - General 1) 1mi - 9:44(9:44/mi) 146/172bpm [1422b/mi] 82cal 2) 1mi - 9:04(9:04/mi) 160/182bpm [1450b/mi] 81cal 3) 1mi - 8:56(8:56/mi) 163/183bpm [1456b/mi] 83cal 4) 1mi - 8:41(8:41/mi) 181/193bpm [1571b/mi] 89cal 5) 1mi - 8:52(8:52/mi) 184/192bpm [1631b/mi] 88cal 6) 1mi - 9:11(9:11/mi) 165/189bpm [1515b/mi] 82cal 7) 0.8mi - 7:29(9:19/mi) 160/169bpm [1492b/mi] 62cal Add a comment	1.6mi, 15:02 Run - General 1) 1mi - 9:19(9:19/mi) 138/162bpm [1286b/mi] 76cal 2) 0.63mi - 5:43(9:02/mi) 163/180bpm [1471b/mi] 55cal Add a comment 8.5mi, 1:20:08 Run - General 1) 1mi - 9:54(9:54/mi) 138/165bpm [1367b/mi] 81cal 2) 1mi - 9:25(9:25/mi) 153/163bpm [1441b/mi] 83cal 3) 1mi - 9:28(9:28/mi) 153/174bpm [1448b/mi] 79cal 4) 1mi - 9:10(9:10/mi) 164/174bpm [1503b/mi] 84cal 5) 1mi - 9:25(9:25/mi) 148/164bpm [1394b/mi] 73cal 6) 1mi - 9:23(9:23/mi) 163/175bpm [1529b/mi] 83cal 7) 1mi - 9:32(9:32/mi) 151/175bpm [1440b/mi] 77cal 8) 1mi - 9:17(9:17/mi) 155/169bpm [1439b/mi] 76cal 9) 0.48mi - 4:34(9:34/mi) 150/176bpm [1434b/mi] 37cal Add a comment	-	-	-

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