loulamac

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Recent Training
5th May	General	8.9mi	1:33:55
4th May	parkrun	3.1mi	30:42
2nd May	Warm Down	1.6mi	16:32
2nd May	Hill Work	0.3mi	3:23
2nd May	Warm Up	1.6mi	17:03

Planned Races
Hackney Half Marathon	19th May
Folkestone Coastal 10k	26th May

12 Month Benchmarks	Run
Mile	8:28
5k	27:41
5mi	44:29
10k	55:37
10mi	1:29:58
Half	1:58:13
20mi	3:55:55

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2024 Targets	Set your targets
Run 1000

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2022	2023	2024	PB	WB
10km	9				1:03:01 48.23	53:43 57.16	1:09:58 43.88	58:34 53.06		53:46 58.18					57:02 59.06	1:01:22 54.89	53:43 8:39/mi	59.06
20km	1						2:17:58 45.81										2:17:58 11:06/mi	45.81
13.1mi	22	2:51:31 37.96	2:28:12 44.08	2:17:07 47.84	2:03:49 52.97	2:03:03 53.55		2:14:20 49.90	2:06:52 52.84					2:06:16 57.12	1:58:15 61.00	2:17:22 53.13	1:58:15 9:02/mi	61.00
26.2mi	17				4:35:27 49.12	4:06:31 55.37	4:47:19 47.76	4:22:12 52.66	3:59:00 57.78	4:43:38 49.02	4:41:56 50.11	4:12:09 56.55	4:17:23 55.40	4:34:57 53.58	4:35:03 54.23		3:59:00 9:07/mi	57.78

Date	Planned Races			Distance
26 May	Folkestone Coastal 10k Confirmed			10km
19 May	Hackney Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
28 Apr	Plymouth Half Marathon	2:24:53	50.37	13.1mi
14 Apr	Manchester Marathon		0.00	26.2mi
10 Mar	Lydd Half Marathon SB	2:17:22	53.13	13.1mi
18 Feb	Hampton Court Half Marathon	2:34:04	47.37	13.1mi
7 Jan	RunThrough Victoria Park 10k SB	1:01:22	54.89	10km
2023		Result	WAVA	Distance
20 Dec	RunThrough Battersea Park 10k SB	57:02	59.06	10km
3 Dec	Goodwood Motor Circuit- 5K, 10K, 20Mile, Half Marathon, Marathon, & 50K	58:58	57.13	10km
8 Oct	MBNA Chester Marathon		0.00	26.2mi
6 Aug	Run Dorney Half Marathon PB	1:58:15	61.00	13.1mi
21 May	Hackney Half Marathon	2:09:15	55.81	13.1mi
7 May	Crete Marathon	5:04:06	49.05	26.2mi
23 Apr	London Marathon	4:47:23	51.90	26.2mi
2 Apr	Brighton Marathon SB	4:35:03	54.23	26.2mi
26 Feb	Quicksilver Hampton Court Half Marathon	2:11:07	55.01	13.1mi
29 Jan	Crystal Palace Half Marathon	2:15:36	53.19	13.1mi
2022		Result	WAVA	Distance
13 Nov	Athens Authentic Marathon	5:22:00	46.32	26.2mi
9 Oct	Royal Parks Half Marathon SB	2:06:16	57.12	13.1mi
2 Oct	London Marathon	4:54:11	50.70	26.2mi
28 Aug	Run Dorney Lake 5k, 10k & Half Marathon	2:07:40	55.85	13.1mi
7 Aug	Wimbledon Common Half Marathon	2:14:58	52.83	13.1mi
29 May	Edinburgh Marathon SB	4:34:57	53.58	26.2mi
2019		Result	WAVA	Distance
28 Apr	London Marathon SB	4:17:23	55.40	26.2mi
2018		Result	WAVA	Distance
21 Oct	Scotiabank Toronto Waterfront Marathon SB	4:12:09	56.55	26.2mi
2017		Result	WAVA	Distance
5 Nov	TCS New York City Marathon SB	4:41:56	50.11	26.2mi
2016		Result	WAVA	Distance
8 May	Volkswagen Prague Marathon SB	4:43:38	49.02	26.2mi
17 Jan	Capital Runners Bushy Park 10k SB	53:46	58.18	10km
2015		Result	WAVA	Distance
27 Sep	Berlin Marathon	4:21:57	53.08	26.2mi
15 Mar	Marato de Barcelona PB	3:59:00	57.78	26.2mi
1 Feb	Watford Half Marathon SB	2:06:52	52.84	13.1mi
2014		Result	WAVA	Distance
21 Dec	Christmas Greenwich Park 5k-10k SB	58:34	53.06	10km
2 Nov	TCS New York City Marathon SB	4:22:12	52.66	26.2mi
28 Sep	Folkestone Rotary Half Marathon SB	2:14:20	49.90	13.1mi
2013		Result	WAVA	Distance
13 Oct	Chicago Marathon SB	4:47:19	47.76	26.2mi
10 Aug	Schools Out 20k (Moreton Morrell) PB	2:17:58	45.81	20km
28 Jul	Capital Runners Bushy Park 10K SB	1:09:58	43.88	10km
2012		Result	WAVA	Distance
18 Nov	Old Deer Park Richmond 10k PB	53:43	57.16	10km
21 Oct	Amsterdam Marathon SB	4:06:31	55.37	26.2mi
19 Aug	Burnham Beeches Half Marathon	2:13:05	49.51	13.1mi
14 Jul	British 10k	55:48	54.73	10km
22 Apr	London Marathon	4:13:21	53.62	26.2mi
25 Mar	Water of Life Half Marathon SB	2:03:03	53.55	13.1mi
4 Mar	Berkhamsted Half Marathon	2:06:28	52.10	13.1mi
2011		Result	WAVA	Distance
9 Oct	Royal Parks Half Marathon	2:07:38	51.63	13.1mi
17 Jul	NSPCC Milton Keynes Half Marathon SB	2:03:49	52.97	13.1mi
17 Apr	London Marathon SB	4:35:27	49.12	26.2mi
13 Mar	Lydd Half-Marathon	2:07:07	51.60	13.1mi
27 Feb	Tunbridge Wells Half Marathon	2:15:09	48.53	13.1mi
30 Jan	Ross Cycles Kenley 10k Fun Run SB	1:03:01	48.23	10km
2010		Result	WAVA	Distance
10 Oct	Royal Parks Half Marathon SB	2:17:07	47.84	13.1mi
2009		Result	WAVA	Distance
11 Oct	Royal Parks Half Marathon SB	2:28:12	44.08	13.1mi
2008		Result	WAVA	Distance
12 Oct	Royal Parks Half Marathon SB	2:51:31	37.96	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	37	54	43	65	15	0	0	0	0	0	0	0	214
2023	103	108	104	111	82	93	127	138	69	46	71	93	1146
2022	38	74	25	75	127	68	118	104	119	61	83	112	1004
2021	6	7	9	30	28	29	6	9	10	19	36	44	233
2020	14	16	5	0	31	40	42	11	29	7	0	11	207
2019	51	79	58	101	32	0	0	0	0	1	0	7	329
2018	15	60	73	22	19	15	103	123	163	115	93	85	885
2017	6	22	19	0	10	11	32	36	60	124	42	68	429
2016	134	79	45	43	69	41	10	47	13	6	3	31	522
2015	116	158	110	56	48	80	42	103	109	21	72	91	1004
2014	3	0	0	2	28	30	40	105	144	151	51	105	660
2013	18	0	0	9	8	43	69	104	97	58	8	42	456
2012	41	120	164	128	21	75	91	110	137	105	56	26	1073
2011	108	125	171	97	73	84	78	97	42	44	44	62	1024

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, 32:49 Run - parkrun 1) 0.62mi - 6:42(10:47/mi) 139/152bpm [1498b/mi] 57cal 5.57/6.16mph 2) 0.62mi - 6:22(10:14/mi) 154/161bpm [1576b/mi] 60cal 5.86/6.1mph 3) 0.62mi - 6:22(10:14/mi) 155/159bpm [1587b/mi] 61cal 5.86/6.12mph 4) 0.62mi - 6:29(10:26/mi) 158/163bpm [1648b/mi] 63cal 5.75/5.95mph 5) 0.62mi - 6:05(9:47/mi) 159/167bpm [1555b/mi] 59cal 6.14/6.47mph 6) 0.09mi - 50(9:16/mi) 169/172bpm [1566b/mi] 8cal 6.48/7.26mph	-	-	-	1.5mi, 16:09 Run - General 1) 1mi - 10:34(10:34/mi) 154/165bpm [1627b/mi] 98cal 5.68/6.03mph 2) 0.52mi - 5:35(10:40/mi) 160/165bpm [1707b/mi] 54cal 5.62/6.01mph 0.3mi, 3:18 Run - General 1) 0.26mi - 3:18(12:44/mi) 142/153bpm [1809b/mi] 25cal 4.71/5.78mph 1.4mi, 15:49 Run - General 1) 0.62mi - 7:14(11:39/mi) 144/156bpm [1678b/mi] 61cal 5.15/5.59mph 2) 0.62mi - 6:36(10:37/mi) 154/163bpm [1635b/mi] 63cal 5.65/5.74mph 3) 0.19mi - 1:59(10:33/mi) 160/164bpm [1687b/mi] 19cal 5.69/5.95mph
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
-	10.2mi, 1:58:02 Run - Run-Walk 1) 0.46mi - 6:00(13:05/mi) 136/151bpm [1778b/mi] 49cal 4.59/5.51mph 2) 0.06mi - 1:00(16:02/mi) 118/123bpm [1891b/mi] 6cal 3.74/5.26mph 3) 0.51mi - 6:00(11:44/mi) 140/154bpm [1643b/mi] 49cal 5.11/5.53mph 4) 0.06mi - 1:00(17:23/mi) 142/147bpm [2469b/mi] 8cal 3.45/5.28mph 5) 0.58mi - 6:00(10:17/mi) 154/163bpm [1583b/mi] 55cal 5.84/5.95mph 6) 0.08mi - 1:00(12:03/mi) 158/161bpm [1905b/mi] 9cal 4.98/5.72mph 7) 0.55mi - 6:00(10:55/mi) 154/167bpm [1682b/mi] 51cal 5.49/5.89mph 8) 0.06mi - 1:00(16:09/mi) 154/163bpm [2486b/mi] 8cal 3.72/5.53mph 9) 0.56mi - 6:00(10:42/mi) 159/168bpm [1702b/mi] 56cal 5.61/5.61mph 10) 0.06mi - 1:00(15:31/mi) 157/167bpm [2435b/mi] 9cal 3.87/5.32mph 11) 0.56mi - 6:00(10:39/mi) 158/170bpm [1683b/mi] 52cal 5.63/5.41mph 12) 0.06mi - 1:00(16:15/mi) 155/163bpm [2519b/mi] 8cal 3.69/5.3mph 13) 0.55mi - 6:00(10:55/mi) 152/162bpm [1661b/mi] 51cal 5.49/5.47mph 14) 0.06mi - 1:00(15:45/mi) 156/163bpm [2457b/mi] 8cal 3.81/5.47mph 15) 0.49mi - 6:00(12:20/mi) 157/170bpm [1935b/mi] 53cal 4.87/5.76mph 16) 0.06mi - 1:00(15:52/mi) 143/153bpm [2270b/mi] 7cal 3.78/4.82mph 17) 0.53mi - 6:00(11:14/mi) 146/161bpm [1639b/mi] 44cal 5.34/5.59mph 18) 0.06mi - 1:00(16:10/mi) 146/152bpm [2360b/mi] 7cal 3.71/5.26mph 19) 0.56mi - 6:00(10:44/mi) 154/163bpm [1653b/mi] 52cal 5.59/6.35mph 20) 0.06mi - 1:00(16:02/mi) 118/122bpm [1892b/mi] 4cal 3.74/3.86mph 21) 0.55mi - 6:00(10:58/mi) 150/167bpm [1645b/mi] 49cal 5.47/5.76mph 22) 0.07mi - 1:00(15:13/mi) 160/169bpm [2436b/mi] 8cal 3.94/5.63mph 23) 0.55mi - 6:00(10:58/mi) 152/164bpm [1667b/mi] 48cal 5.47/5.72mph 24) 0.06mi - 1:00(15:44/mi) 155/166bpm [2439b/mi] 7cal 3.81/5.72mph 25) 0.49mi - 6:00(12:20/mi) 147/157bpm [1814b/mi] 45cal 4.86/5.03mph 26) 0.06mi - 1:00(16:52/mi) 138/152bpm [2328b/mi] 5cal 3.56/4.99mph 27) 0.54mi - 6:00(11:10/mi) 151/161bpm [1687b/mi] 47cal 5.37/5.76mph 28) 0.06mi - 1:00(15:50/mi) 145/161bpm [2295b/mi] 6cal 3.79/5.11mph 29) 0.56mi - 6:00(10:41/mi) 147/157bpm [1570b/mi] 45cal 5.62/5.74mph 30) 0.06mi - 1:00(16:35/mi) 150/157bpm [2487b/mi] 6cal 3.62/5.74mph 31) 0.53mi - 6:00(11:20/mi) 150/157bpm [1700b/mi] 45cal 5.29/5.55mph 32) 0.06mi - 1:00(16:31/mi) 138/155bpm [2279b/mi] 6cal 3.64/5.43mph 33) 0.56mi - 6:00(10:38/mi) 150/160bpm [1595b/mi] 47cal 5.64/6.07mph 34) 0mi - 2(12:16/mi) 153/153bpm [1878b/mi] 4.89/6.1mph	3.1mi, 30:05 Run - parkrun	-	-	-	1.5mi, 16:17 Run - General 1) 1mi - 10:43(10:43/mi) 151/163bpm [1617b/mi] 96cal 5.6/6.12mph 2) 0.54mi - 5:34(10:16/mi) 163/170bpm [1675b/mi] 53cal 5.84/5.8mph 0.3mi, 3:17 Run - Hill Work 1) 0.25mi - 3:17(12:58/mi) 147/158bpm [1907b/mi] 26cal 4.63/5.93mph 1.5mi, 16:55 Run - General 1) 1mi - 11:18(11:18/mi) 117/145bpm [1322b/mi] 83cal 5.31/5.82mph 2) 0.51mi - 5:37(10:59/mi) 153/168bpm [1680b/mi] 52cal 5.46/5.97mph
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
-	-	3.1mi, 30:01 Run - parkrun	13.2mi, 2:24:52 Run - General 1) 1mi - 10:41(10:41/mi) 134/154bpm [1432b/mi] 85cal 5.61/6.22mph 2) 1mi - 10:44(10:44/mi) 153/161bpm [1642b/mi] 98cal 5.59/6.24mph 3) 1mi - 10:38(10:38/mi) 156/165bpm [1659b/mi] 100cal 5.64/6.01mph 4) 1mi - 10:48(10:48/mi) 157/166bpm [1695b/mi] 101cal 5.56/6.41mph 5) 1mi - 10:40(10:40/mi) 161/177bpm [1718b/mi] 103cal 5.62/6.3mph 6) 1mi - 10:57(10:57/mi) 152/161bpm [1664b/mi] 96cal 5.48/6.1mph 7) 1mi - 11:31(11:31/mi) 167/178bpm [1922b/mi] 114cal 5.21/5.95mph 8) 1mi - 11:34(11:34/mi) 156/176bpm [1804b/mi] 99cal 5.19/5.93mph 9) 1mi - 10:36(10:36/mi) 170/183bpm [1803b/mi] 105cal 5.66/6.78mph 10) 1mi - 10:39(10:39/mi) 170/179bpm [1810b/mi] 106cal 5.64/6.28mph 11) 1mi - 11:22(11:22/mi) 172/183bpm [1955b/mi] 116cal 5.28/5.89mph 12) 1mi - 10:38(10:38/mi) 177/183bpm [1882b/mi] 118cal 5.64/6.01mph 13) 1mi - 11:14(11:14/mi) 172/181bpm [1933b/mi] 116cal 5.34/5.87mph 14) 0.24mi - 2:51(11:46/mi) 172/177bpm [2024b/mi] 29cal 5.1/6.24mph	-	4.1mi, 45:32 Run - General 1) 1mi - 12:28(12:28/mi) 140/155bpm [1745b/mi] 106cal 4.81/6.32mph 2) 1mi - 10:37(10:37/mi) 156/159bpm [1655b/mi] 100cal 5.65/6.14mph 3) 1mi - 10:46(10:46/mi) 157/164bpm [1690b/mi] 99cal 5.57/6.03mph 4) 1mi - 10:50(10:50/mi) 160/165bpm [1733b/mi] 105cal 5.54/5.89mph 5) 0.1mi - 52(8:18/mi) 166/168bpm [1378b/mi] 8cal 7.23/6.26mph	-
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
1.6mi, 16:32 Run - Warm Down 1) 1mi - 10:40(10:40/mi) 157/166bpm [1674b/mi] 101cal 5.63/6.05mph 2) 0.56mi - 5:52(10:26/mi) 155/160bpm [1618b/mi] 55cal 5.75/6.07mph 0.3mi, 3:23 Run - Hill Work 1) 0.29mi - 3:23(11:42/mi) 138/153bpm [1614b/mi] 25cal 5.13/5.82mph 1.6mi, 17:03 Run - Warm Up 1) 1mi - 11:06(11:06/mi) 144/161bpm [1599b/mi] 99cal 5.4/60.63mph 2) 0.56mi - 5:57(10:42/mi) 160/163bpm [1713b/mi] 58cal 5.61/5.99mph	-	3.1mi, 30:42 Run - parkrun 1) 0.02mi - 20(13:46/mi) 88/99bpm [1212b/mi] 1cal 4.36/4.78mph 2) 1mi - 10:21(10:21/mi) 163/176bpm [1687b/mi] 106cal 5.8/6.3mph 3) 1mi - 9:50(9:50/mi) 181/187bpm [1778b/mi] 116cal 6.11/6.78mph 4) 1mi - 10:41(10:41/mi) 180/189bpm [1922b/mi] 124cal 5.62/6.51mph 5) 0.23mi - 5:45(25:29/mi) 161/190bpm [4103b/mi] 49cal 2.35/6.43mph	8.9mi, 1:33:55 Run - General 1) 1mi - 11:04(11:04/mi) 143/154bpm [1582b/mi] 96cal 5.42/5.89mph 2) 1mi - 10:49(10:49/mi) 151/158bpm [1633b/mi] 98cal 5.55/5.93mph 3) 1mi - 11:06(11:06/mi) 156/161bpm [1731b/mi] 104cal 5.41/5.91mph 4) 1mi - 10:23(10:23/mi) 154/159bpm [1599b/mi] 94cal 5.78/6.2mph 5) 1mi - 10:19(10:19/mi) 150/155bpm [1547b/mi] 92cal 5.82/6.18mph 6) 1mi - 10:45(10:45/mi) 148/158bpm [1592b/mi] 87cal 5.58/6.03mph 7) 1mi - 10:03(10:03/mi) 154/160bpm [1548b/mi] 90cal 5.97/6.26mph 8) 1mi - 10:19(10:19/mi) 160/164bpm [1649b/mi] 93cal 5.82/6.05mph 9) 0.85mi - 9:08(10:47/mi) 162/167bpm [1746b/mi] 87cal 5.57/6.41mph	-	-	-

loulamac

Read Everyone!

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