KeefG

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Recent Training
7th May	General	14mi	50:07
6th May	General	2.9mi	27:40
4th May	General	3mi	31:55
2nd May	General	11.5mi	40:45
1st May	General	10mi	30:47

12 Month Benchmarks	Run	Bike
Mile	8:06	1:40
5k	26:18	7:07
5mi	43:34	11:42
10k	1:03:16	14:36

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	PB	WB
5mi	1		32:10 69.90			32:10 6:26/mi	69.90
10km	11	42:49 65.00	41:31 67.57	40:49 68.73	40:58 69.58	40:49 6:34/mi	69.58
6.6mi	1			43:01 68.96		43:01 6:34/mi	68.96
10mi	3	1:12:09 63.67	1:07:50 68.28			1:07:50 6:47/mi	68.28
20km	1		1:29:32 64.88			1:29:32 7:12/mi	64.88
13.1mi	9	1:39:42 60.43	1:35:15 64.29	1:26:48 70.55	1:28:41 69.63	1:26:48 6:38/mi	70.55
20mi	2		3:46:33 42.16	3:15:56 49.15		3:15:56 9:48/mi	49.15
26.2mi	4	4:08:55 51.16	3:51:59 54.90	3:30:13 61.08	3:16:53 65.76	3:16:53 7:31/mi	65.76

2016		Result	WAVA	Distance
10 Apr	Wiggle New Forest Sportive - Standard		0.00	69mi
2014		Result	WAVA	Distance
9 Mar	The Grizzly		0.00	20mi
2013		Result	WAVA	Distance
5 Oct	Wiggle New Forest Sportive 100 Brockenhurst	6:36:51	179.74	100mi
28 Jul	Durberville Dash 10k SB	40:58	69.58	10km
9 Jun	Kingston Lacy 10k	59:16	48.10	10km
5 May	North Dorset Village Marathon PB	3:16:53	65.76	26.2mi
24 Mar	Yeovil Half Marathon SB	1:28:41	69.63	13.1mi
23 Mar	Weymouth 10km	1:04:39	43.74	10km
2012		Result	WAVA	Distance
5 May	Fen Drayton 10k PB	40:49	68.73	10km
22 Apr	London Marathon SB	3:30:13	61.08	26.2mi
25 Mar	Yeovil Half Marathon PB	1:26:48	70.55	13.1mi
11 Mar	The Grizzly PB	3:15:56	49.15	20mi
5 Feb	Blackmore Vale Half-Marathon	1:31:59	66.58	13.1mi
2 Jan	Junction (Broadstone) Quarter Marathon PB	43:01	68.96	6.55mi
2011		Result	WAVA	Distance
20 Nov	Wimborne 10 PB	1:07:50	68.28	10mi
18 Sep	Littledown 5 PB	32:10	69.90	5mi
4 Sep	The Beast - Coming of Age	1:44:16	58.28	13mi
13 Aug	Maiden Newton Madness 10k	45:40	61.43	10km
17 Jul	Dundee Half Marathon SB	1:35:15	64.29	13.1mi
26 Jun	Blandford Bridges 10k SB	41:31	67.57	10km
12 Jun	Puddletown Plod PB	1:29:32	64.88	20km
1 May	North Dorset Village Marathon SB	3:51:59	54.90	26.2mi
24 Apr	St Georges Day 10K	42:00	66.26	10km
27 Mar	Yeovil Half Marathon	1:37:36	62.23	13.1mi
13 Mar	The Grizzly SB	3:46:33	42.16	20mi
6 Feb	Blackmore Vale Half Marathon	1:43:39	58.60	13.1mi
2010		Result	WAVA	Distance
21 Nov	Wimborne 10 SB	1:12:09	63.67	10mi
23 Oct	Weymouth 10	1:12:59	62.95	10mi
12 Sep	Robin Hood Marathon SB	4:08:55	51.16	26.2mi
1 Aug	Sturminster Newton Half Marathon	1:43:39	58.60	13.1mi
17 Jul	Swanage Half Marathon	1:45:24	57.63	13.1mi
20 Jun	Martock 10k SB	42:49	65.00	10km
29 May	Egdon Easy	43:07	64.55	10km
2 May	Great West Run SB	1:39:42	60.43	13.1mi
14 Mar	Sherborne Castles 10k	46:21	59.57	10km
17 Jan	Wellingborough10k Multi Terrain (1)	47:54	57.65	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	2	0	0	0	0	0	0	0	0	2
2024	73	61	21	12	6	0	0	0	0	0	0	0	173
2024	35	20	207	256	35	0	0	0	0	0	0	0	554
2023	0	2	0	0	0	0	0	6	0	0	0	0	8
2023	0	0	0	0	0	0	0	2.8	0	0	0	0	2.8
2023	80	57	74	80	80	45	80	58	61	94	65	67	842
2023	69	82	65	40	49	191	129	33	110	30	45	40	883
2022	0	0	0	4	0	0	0	0	0	0	0	0	4
2022	0	0	0	0	0	1.2	0.5	0.7	0	0	0	0	2.3
2022	87	87	51	47	56	56	63	72	91	95	90	77	871
2022	131	61	129	250	204	147	111	50	74	73	60	75	1366
2021	5	5	0	0	0	0	0	0	0	0	0	0	10
2021	0	0	0	0	0	0	0.4	0	0	0	0	0	0.4
2021	66	58	44	38	84	58	15	63	77	105	89	93	789
2021	177	236	236	196	91	130	289	97	138	124	80	94	1887
2020	0	0	2	0	0	0	0	0	0	0	0	0	2
2020	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2020	109	81	51	22	6	3	46	58	46	47	96	36	601
2020	85	183	293	523	709	584	366	183	275	189	44	189	3623
2019	0	1	0	0	0	0	0	6	0	0	0	0	7
2019	0	0	1	0	0	0	0	0.5	0	0.2	0	0	1.6
2019	162	96	137	77	50	64	54	47	59	98	84	81	1010
2019	61	20	94	225	312	212	464	255	189	75	115	136	2158
2018	6	3	0	0	0	0	0	0	0	0	0	0	10
2018	0.9	0	0	0	0	0.3	0.1	0.3	0	0	0	0	1.6
2018	151	134	101	69	116	111	88	48	23	144	153	118	1256
2018	157	384	613	505	563	458	485	323	284	120	112	160	4165
2017	0	0	0	3	4	0	0	4	6	0	0	0	17
2017	0.9	0.6	0	0	0	0	1	0.4	0	0	0	0	2.9
2017	158	150	95	98	63	80	98	114	146	164	150	143	1461
2017	92	150	490	527	547	430	215	234	130	112	96	238	3263
2016	0.1	0.6	1.1	0.9	0	0	0.3	0.6	0	0	0	0	3.6
2016	143	122	144	135	134	115	45	115	143	132	145	156	1530
2016	347	419	567	503	579	509	582	403	395	426	142	180	5052
2015	150	137	138	135	111	72	95	101	123	136	129	128	1454
2015	173	214	333	457	658	507	492	472	456	388	307	453	4911
2014	0.6	1.9	0.8	0	0	0	0	0	0	0	0	0	3.3
2014	135	111	90	56	48	23	53	98	80	83	84	140	1001
2014	90	222	333	393	417	545	559	389	264	309	91	78	3691
2013	167	182	217	215	173	163	134	118	152	126	125	128	1900
2013	92	55	6	130	91	184	429	199	166	125	127	126	1730
2012	169	179	208	144	161	171	166	142	140	158	171	171	1981
2012	0	0	0	0	0	0	47	307	209	95	99	24	780
2011	149	59	162	142	142	154	172	171	146	183	170	198	1850
2010	6	0	6	13	127	127	158	174	80	135	120	94	1040

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
5.1mi, 15:44 Bike - General 1) 5mi - 15:29(3:06/mi) 278cal 83/92rpm 19.39/22.86mph 2) 0.07mi - 16(3:54/mi) 2cal 69/71rpm 15.41/18.6mph Add a comment	-	-	14.6mi, 1:01:20 Bike - General 1) 5mi - 24:09(4:50/mi) 283cal 86/98rpm 12.42/19.19mph 2) 5mi - 22:34(4:31/mi) 297cal 81/114rpm 13.29/32.49mph 3) 4.64mi - 14:37(3:09/mi) 270cal 85/111rpm 19.05/24.01mph Add a comment	19.8mi, 1:22:06 Bike - General 1) 5mi - 19:35(3:55/mi) 318cal 73/104rpm 15.32/33.18mph 2) 5mi - 18:25(3:41/mi) 273cal 85/106rpm 16.29/29.67mph 3) 5mi - 22:01(4:24/mi) 263cal 89/103rpm 13.63/20.52mph 4) 4.82mi - 22:06(4:35/mi) 270cal 89/112rpm 13.09/24.72mph Add a comment	10mi, 29:39 Bike - General 1) 5mi - 14:39(2:56/mi) 300cal 83/101rpm 20.47/26.21mph 2) 5mi - 14:58(3:00/mi) 286cal 86/98rpm 20.05/25.59mph 3) 0.01mi - 2(2:58/mi) 80/80rpm 20.28/16.69mph Add a comment	20.4mi, 1:25:41 Bike - General 1) 5mi - 21:03(4:13/mi) 264cal 14.26/27.83mph 2) 5mi - 19:43(3:57/mi) 247cal 15.22/32.23mph 3) 5mi - 21:03(4:13/mi) 246cal 14.25/21.19mph 4) 5mi - 21:54(4:23/mi) 298cal 13.69/30.94mph 5) 0.42mi - 1:58(4:42/mi) 17cal 12.77/26.63mph 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
5mi, 16:50 Bike - General 1) 5mi - 16:43(3:21/mi) 126/143bpm [421b/mi] 150cal 82/92rpm 17.95/24.11mph 2) 0.01mi - 7(10:19/mi) 130/132bpm [1342b/mi] 1cal 87/87rpm 5.81/15.59mph Add a comment	3.5mi, 31:31 Run - General 1) 1mi - 9:13(9:13/mi) 141/155bpm [1299b/mi] 100cal 6.51/7.03mph 2) 1mi - 9:52(9:52/mi) 150/160bpm [1479b/mi] 114cal 6.08/7.16mph 3) 1mi - 8:33(8:33/mi) 155/164bpm [1325b/mi] 101cal 7.02/7.81mph 4) 0.49mi - 3:53(7:54/mi) 161/167bpm [1271b/mi] 47cal 7.6/15.65mph Add a comment	-	10mi, 29:44 Bike - General 1) 5mi - 14:56(2:59/mi) 128/146bpm [382b/mi] 141cal 20.09/23.63mph 2) 5mi - 14:42(2:56/mi) 141/156bpm [415b/mi] 157cal 20.41/23.38mph 3) 0.02mi - 6(5:41/mi) 148/151bpm [840b/mi] 1cal 10.57/21.04mph Add a comment	10mi, 29:10 Bike - General 1) 5mi - 14:02(2:48/mi) 310cal 85/98rpm 21.38/25mph 2) 5mi - 15:05(3:01/mi) 299cal 82/96rpm 19.89/22.46mph 3) 0.02mi - 4(3:18/mi) 84/85rpm 18.15/19.58mph Add a comment	28.2mi, 1:45:22 Bike - General 1) 5mi - 18:50(3:46/mi) 295cal 79/103rpm 15.93/33.65mph 2) 5mi - 17:36(3:31/mi) 252cal 91/107rpm 17.05/27.51mph 3) 5mi - 16:53(3:23/mi) 281cal 90/113rpm 17.77/26.53mph 4) 5mi - 19:16(3:51/mi) 251cal 93/110rpm 15.56/25.63mph 5) 5mi - 19:27(3:53/mi) 248cal 93/112rpm 15.43/24.1mph 6) 3.24mi - 13:20(4:07/mi) 190cal 87/113rpm 14.57/31.56mph 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
14.5mi, 53:51 Bike - General 1) 5mi - 19:08(3:50/mi) 262cal 88/103rpm 15.69/21.58mph 2) 5mi - 19:27(3:53/mi) 282cal 82/112rpm 15.43/31.15mph 3) 4.54mi - 15:17(3:22/mi) 225cal 89/103rpm 17.81/23.93mph Add a comment	41.7mi, 2:52:06 Bike - General 1) 5mi - 23:12(4:38/mi) 323cal 78/99rpm 12.93/27.47mph 2) 5mi - 18:40(3:44/mi) 246cal 80/104rpm 16.07/33.27mph 3) 5mi - 16:12(3:14/mi) 268cal 86/108rpm 18.51/37.97mph 4) 5mi - 19:13(3:51/mi) 288cal 86/107rpm 15.61/29.16mph 5) 5mi - 22:53(4:35/mi) 336cal 78/111rpm 13.11/28.96mph 6) 5mi - 20:08(4:02/mi) 278cal 85/105rpm 14.89/36.24mph 7) 5mi - 21:47(4:21/mi) 275cal 81/114rpm 13.78/29.05mph 8) 5mi - 23:37(4:43/mi) 298cal 81/105rpm 12.7/31.53mph 9) 1.67mi - 6:23(3:49/mi) 77cal 92/108rpm 15.72/27.76mph Add a comment	-	10mi, 27:50 Bike - General 1) 5mi - 13:36(2:43/mi) 312cal 86/97rpm 22.07/26.93mph 2) 5mi - 14:10(2:50/mi) 302cal 81/98rpm 21.19/25.39mph 3) 0.02mi - 5(4:22/mi) 87/87rpm 13.73/20.06mph Add a comment	21.7mi, 1:28:31 Bike - General 1) 5mi - 19:45(3:57/mi) 323cal 77/104rpm 15.2/40.75mph 2) 5mi - 18:59(3:48/mi) 270cal 89/110rpm 15.8/33.34mph 3) 5mi - 24:45(4:57/mi) 321cal 82/106rpm 12.12/40.82mph 4) 5mi - 18:11(3:38/mi) 247cal 90/112rpm 16.49/42.05mph 5) 1.69mi - 6:50(4:03/mi) 79cal 95/107rpm 14.84/18.45mph Add a comment	10mi, 30:47 Bike - General 1) 5mi - 14:49(2:58/mi) 300cal 81/94rpm 20.24/25.66mph 2) 5mi - 15:50(3:10/mi) 254cal 82/91rpm 18.94/21.19mph 3) 0.02mi - 7(4:56/mi) 77/83rpm 12.16/18.46mph Add a comment	11.5mi, 40:45 Bike - General 1) 5mi - 19:25(3:53/mi) 285cal 78/104rpm 15.45/30.01mph 2) 5mi - 15:34(3:07/mi) 293cal 91/119rpm 19.26/31.79mph 3) 1.45mi - 5:46(3:58/mi) 70cal 91/115rpm 15.12/19.69mph 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
-	3mi, 31:55 Run - General 1) 1mi - 10:17(10:17/mi) 116/132bpm [1192b/mi] 78cal 5.84/7.31mph 2) 1mi - 9:37(9:37/mi) 114/135bpm [1096b/mi] 62cal 6.24/7.06mph 3) 1mi - 11:51(11:51/mi) 105/120bpm [1245b/mi] 60cal 5.06/6.66mph 4) 0.01mi - 10(13:09/mi) 112/113bpm [1473b/mi] 4.56/6.28mph Add a comment	-	2.9mi, 27:40 Run - General 1) 1mi - 9:27(9:27/mi) 128/140bpm [1210b/mi] 88cal 6.35/7.68mph 2) 1mi - 8:55(8:55/mi) 135/151bpm [1203b/mi] 89cal 6.73/7.06mph 3) 0.88mi - 9:18(10:32/mi) 146/160bpm [1537b/mi] 102cal 5.7/7.35mph Add a comment	14mi, 50:07 Bike - General 1) 5mi - 18:07(3:37/mi) 294cal 89/107rpm 16.55/22.7mph 2) 5mi - 21:04(4:13/mi) 335cal 88/114rpm 14.24/32.28mph 3) 4.01mi - 10:56(2:43/mi) 197cal 93/123rpm 22.03/42.44mph Add a comment	-	-

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