Trogre

M40 Warwickshire

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Mileage
Training

Races
60
Miles
4508
Miles
1
Miles
533
Miles
789
WAVA
52.61%
5k
26:52
5M
40:05
10k
52:58
10M
1:33:49
Half
1:56:44
20M
3:32:15
Mara
4:50:46

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My parkrun
Kingsbury Water parkrun

Recent Training
4th May	General	1.5mi	39:08
3rd May	General	1.3mi	20:47
3rd May	General	1mi	15:44
2nd May	General	1.4mi	25:49
2nd May	General	1.2mi	20:03

12 Month Benchmarks	Run	Bike
Mile	7:20	11:35
5k	26:41	50:39
5mi	43:06	1:32:04
10k	54:44	0
10mi	1:30:07	0
Half	1:58:47	0

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2024 Targets	Set your targets
Run 700 Walk 200

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2003	2006	2007	2008	2010	2011	2012	2013	2014	2015	2019	2021	2024	PB	WB
3km	1												24:08 33.21		24:08 12:57/mi	33.21
5km	14						26:52 47.98	26:54 47.92	27:49 46.49	27:04 47.98	27:51 46.89				26:52 8:39/mi	47.98
5mi	2		43:20 48.62	40:05 52.56											40:05 8:01/mi	52.56
6mi	2					51:04 49.86				56:33 45.30					51:04 8:31/mi	49.86
10km	15		57:40 45.78	52:58 49.84			55:19 47.80	58:50 44.94	1:05:10 40.75	57:20 46.47		1:03:53 42.58	57:13 48.26		52:58 8:31/mi	49.84
12km	2				1:07:58 47.16	1:00:55 52.61									1:00:55 8:10/mi	52.61
8mi	1				1:11:22 48.40										1:11:22 8:55/mi	48.40
14km	1									1:57:00 32.51					1:57:00 13:27/mi	32.51
15km	1									1:54:25 35.74					1:54:25 12:17/mi	35.74
10mi	1			1:33:49 46.63											1:33:49 9:23/mi	46.63
13.1mi	15	2:16:32 42.46		1:56:44 49.66		2:02:22 47.38		2:17:54 42.09	2:07:43 45.45	2:11:56 44.19			2:27:34 41.16	2:05:49 49.08	1:56:44 8:55/mi	49.66
20mi	2					3:32:15 42.95			3:35:07 42.43						3:32:15 10:37/mi	42.95
26.2mi	3					4:50:46 41.81			5:32:46 36.57						4:50:46 11:06/mi	41.81

Date	Planned Races			Distance
21 Sep	Tissington Half			13.1mi
2024		Result	WAVA	Distance
28 Apr	Coventry Half Marathon SB	2:05:49	49.08	13.1mi
2021		Result	WAVA	Distance
5 Dec	Tamworth Rudolph Run PB	24:08	33.21	3km
17 Oct	Lichfield Half marathon SB	2:27:34	41.16	13.1mi
4 Jul	Florette Fradley 10k SB	57:13	48.26	10km
2019		Result	WAVA	Distance
13 Sep	St Modwen LandAid Charity 10k SB	1:03:53	42.58	10km
2015		Result	WAVA	Distance
26 Sep	Kingsbury Water parkrun	29:48	43.82	5km
10 Jan	Kingsbury Water parkrun	28:25	45.95	5km
3 Jan	Kingsbury Water parkrun SB	27:51	46.89	5km
1 Jan	Conkers parkrun	29:02	44.97	5km
1 Jan	Kingsbury Water parkrun	29:58	43.57	5km
2014		Result	WAVA	Distance
25 Dec	Coventry parkrun	29:13	44.69	5km
29 Nov	The Chasewater Christmas Pudding Dash 10k SB	57:20	46.47	10km
16 Nov	Broadway Half	3:00:11	32.35	13.1mi
2 Nov	Lakeland Trails Ullswater Trail Race PB	1:57:00	32.51	14km
1 Nov	Lakeland Trails Helvellyn PB	1:54:25	35.74	15km
12 Oct	Oxford Half Marathon SB	2:11:56	44.19	13.1mi
31 Aug	BADGERS Atherstone 10k	1:04:40	41.06	10km
28 Jun	Stratford Summer 6 SB	56:33	45.30	6mi
22 Jun	Run Hackney Half Marathon	2:32:48	38.05	13.1mi
24 May	Forest of Dean	2:29:16	38.95	13.1mi
23 Mar	Stanford Hall Half Marathon	2:15:00	43.07	13.1mi
16 Feb	Threshold 10k Winter Series race 5	1:10:09	37.85	10km
26 Jan	Threshold 10K Winter Road Race 4	1:04:14	41.34	10km
18 Jan	Coventry parkrun SB	27:04	47.98	5km
11 Jan	Coventry parkrun	27:20	47.52	5km
1 Jan	Kingsbury Water parkrun	29:49	43.56	5km
1 Jan	Conkers parkrun	28:06	46.22	5km
2013		Result	WAVA	Distance
29 Dec	Threshold 10k Winter Series race 3 SB	1:05:10	40.75	10km
24 Nov	Threshold 10K Winter Road Race 2	1:05:19	40.65	10km
27 Oct	Threshold 10K Winter Road Race 1	1:06:48	39.75	10km
29 Sep	Henley Half Marathon -Trail Run	2:13:53	43.35	13.1mi
20 Jul	Kingsbury Water Parkrun #1 SB	27:49	46.49	5km
21 Apr	London Marathon SB	5:32:46	36.57	26.2mi
17 Mar	Ashby 20 SB	3:35:07	42.43	20mi
16 Feb	Race Your Pace Half Marathon SB	2:07:43	45.45	13.1mi
2012		Result	WAVA	Distance
14 Oct	Oxford Half Marathon SB	2:17:54	42.09	13.1mi
15 Jul	Coventry Northbrook 10k SB	58:50	44.94	10km
7 Jul	Coventry parkrun SB	26:54	47.92	5km
26 May	Coventry parkrun	27:01	47.71	5km
2011		Result	WAVA	Distance
22 Oct	Coventry parkrun PB	26:52	47.98	5km
16 Oct	Tamworth 10k SB	55:19	47.80	10km
2010		Result	WAVA	Distance
25 Oct	Dublin Marathon PB	4:50:46	41.81	26.2mi
10 Oct	Henley Half Marathon SB	2:02:22	47.38	13.1mi
3 Jul	Stratford Summer 6 PB	51:04	49.86	6mi
18 Apr	Brighton Marathon	4:56:41	40.97	26.2mi
21 Mar	Ashby 20 PB	3:32:15	42.95	20mi
17 Jan	Not the Roman IX PB	1:00:55	52.61	12km
2008		Result	WAVA	Distance
7 Jun	Dorridge Fun Run PB	1:11:22	48.40	8mi
20 Jan	Not the Roman IX SB	1:07:58	47.16	12km
2007		Result	WAVA	Distance
21 Oct	Coventry Half Marathon PB	1:56:44	49.66	13.1mi
7 Oct	Kenilworth Half Marathon	1:59:40	48.45	13.1mi
9 Sep	Cotswold Classic 10 Mile Road Race PB	1:33:49	46.63	10mi
27 Jun	Coventry Godiva Midsummer 5M PB	40:05	52.56	5mi
20 May	Oxford Town & Gown 10K PB	52:58	49.84	10km
15 Apr	Wright Hassall Leamington Regency 10K	53:40	49.19	10km
11 Mar	Nike Milton Keynes Half Marathon	2:09:24	44.80	13.1mi
25 Feb	Goring 10k	56:31	46.71	10km
2006		Result	WAVA	Distance
1 Sep	Coventry Autumnal 5 SB	43:20	48.62	5mi
21 May	Oxford Town & Gown 10K SB	57:40	45.78	10km
2003		Result	WAVA	Distance
28 Sep	Windsor Half Marathon SB	2:16:32	42.46	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	14	22	21	12	6	0	0	0	0	0	0	0	75
2024	41	76	83	100	0	0	0	0	0	0	0	0	301
2023	7	12	20	0	32	14	22	15	26	12	11	14	186
2023	0	0	2	0	8	14	5	26	71	65	43	11	245
2023	0	0	0	0	0	0	0	6	0	0	0	0	6
2022	18	0	2	0	8	5	6	10	7	0	1	15	73
2022	17	2	1	3	2	0	0	17	10	0	0	0	52
2022	0	0	0	0	0	0	0	7	0	0	0	0	7
2021	4	17	4	7	8	0	11	2	109	4	0	6	171
2021	74	48	26	52	60	65	40	0	0	15	10	10	400
2021	0	0	0	11	0	0	32	0	0	6	0	0	49
2020	0	0	0	0	0	10	10	13	0	5	9	11	57
2020	7	0	0	25	43	31	78	41	6	23	50	7	312
2020	0	0	0	4	22	47	14	0	0	0	0	0	87
2019	0	0	0	0	0	0.7	0	0	0	0	0	0	0.7
2019	0	0	0	0	30	26	0	3	6	0	0	0	65
2018	26	11	0	0	0	2	0	0	0	0	0	0	39
2017	0	2	2	0	3	0	3	0	0	0	0	0	11
2017	0	0	0	0	0	0	0	0	7	0	0	0	7
2016	0	0	0	0	0	0	0	28	0	0	0	0	28
2016	0	0	0	0	0	2	2	10	0	0	8	0	22
2015	16	0	0	0	0	0	0	0	0	0	0	0	16
2015	32	7	0	0	0	3	0	7	6	10	0	0	65
2015	0	0	0	0	0	0	0	0	0	0	55	0	55
2014	0	0	0	67	12	5	3	9	58	0	20	10	184
2014	44	18	28	34	43	42	16	18	14	32	56	3	349
2014	0	0	0	0	0	0	21	0	0	0	0	0	21
2013	0.1	0	0	0	0	0	0	0	0	0	0	0	0.1
2013	52	58	66	38	24	24	18	25	42	18	12	10	387
2013	0	0	0	0	22	0	0	0	0	0	0	0	22
2012	86	102	35	15	12	14	41	32	22	33	21	23	436
2012	0	0	31	0	0	0	16	22	60	0	0	12	141
2011	6	5	4	18	15	5	0	4	26	22	5	50	159
2011	0	0	63	0	0	0	24	24	0	26	0	0	136
2010	105	105	99	51	21	19	71	95	73	59	5	0	704
2010	2	0	0	0	0	0	0	0	0	0	0	0	2
2009	21	0	0	10	8	0	0	25	32	0	32	88	217
2008	29	14	8	35	47	46	20	9	18	26	44	15	309
2007	48	25	23	22	14	28	46	50	43	51	58	13	421
2006	0	0	0	0	0	0	0	0	0	0	0	14	14

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
4.6mi, 45:13 Run - General 1) 1mi - 10:26(10:26/mi) 138/164bpm [1440b/mi] 162cal 2) 0.42mi - 4:34(10:55/mi) 147/154bpm [1605b/mi] 71cal 3) 1mi - 9:08(9:08/mi) 169/186bpm [1543b/mi] 172cal 4) 0.1mi - 52(8:55/mi) 171/174bpm [1524b/mi] 17cal 5) 0.6mi - 5:00(8:23/mi) 171/178bpm [1434b/mi] 96cal 6) 1mi - 9:40(9:40/mi) 164/180bpm [1585b/mi] 167cal 7) 0.5mi - 5:20(10:36/mi) 162/169bpm [1716b/mi] 88cal 8) 0.02mi - 13(13:19/mi) 170/171bpm [2264b/mi] 4cal Add a comment	-	11.8mi, 2:00:00 Run - General 1) 0.49mi - 5:00(10:16/mi) 108/119bpm [1108b/mi] 58cal 2) 1mi - 9:56(9:56/mi) 131/151bpm [1300b/mi] 147cal 3) 1mi - 8:56(8:56/mi) 156/162bpm [1394b/mi] 157cal 4) 1mi - 10:33(10:33/mi) 163/173bpm [1721b/mi] 187cal 5) 1mi - 10:06(10:06/mi) 159/165bpm [1607b/mi] 176cal 6) 1mi - 10:32(10:32/mi) 160/166bpm [1687b/mi] 178cal 7) 1mi - 10:23(10:23/mi) 164/177bpm [1704b/mi] 186cal 8) 1mi - 10:05(10:05/mi) 163/170bpm [1645b/mi] 179cal 9) 1mi - 9:50(9:50/mi) 161/169bpm [1582b/mi] 171cal 10) 1mi - 10:32(10:32/mi) 164/175bpm [1727b/mi] 183cal 11) 0.38mi - 4:06(10:41/mi) 169/178bpm [1806b/mi] 73cal 12) 1mi - 10:44(10:44/mi) 167/178bpm [1794b/mi] 193cal 13) 0.42mi - 4:16(10:04/mi) 168/174bpm [1692b/mi] 75cal 14) 0.53mi - 5:00(9:27/mi) 162/169bpm [1532b/mi] 86cal Add a comment	-	9.4mi, 1:35:00 Run - General 1) 0.47mi - 5:00(10:36/mi) 120/133bpm [1273b/mi] 69cal 2) 1mi - 11:23(11:23/mi) 146/167bpm [1663b/mi] 186cal 3) 1mi - 9:38(9:38/mi) 147/157bpm [1416b/mi] 154cal 4) 1mi - 10:14(10:14/mi) 150/155bpm [1535b/mi] 163cal 5) 1mi - 9:38(9:38/mi) 152/162bpm [1464b/mi] 160cal 6) 1mi - 9:51(9:51/mi) 154/161bpm [1517b/mi] 167cal 7) 1mi - 9:40(9:40/mi) 144/165bpm [1391b/mi] 138cal 8) 0.9mi - 9:36(10:41/mi) 153/164bpm [1636b/mi] 158cal 9) 0.95mi - 10:00(10:35/mi) 168/185bpm [1778b/mi] 186cal 10) 0.55mi - 5:00(9:03/mi) 168/179bpm [1520b/mi] 95cal 11) 0.49mi - 5:00(10:14/mi) 161/177bpm [1648b/mi] 86cal Add a comment	2.4mi, 39:53 Walk - General 1) 1mi - 14:36(14:36/mi) 93/117bpm [1358b/mi] 150cal 57/62rpm 2) 1mi - 17:27(17:27/mi) 93/105bpm [1623b/mi] 134cal 57/62rpm 3) 0.41mi - 7:50(19:08/mi) 101/107bpm [1932b/mi] 66cal 51/62rpm Add a comment	4.3mi, 45:00 Run - General 1) 0.54mi - 5:00(9:15/mi) 118/136bpm [1091b/mi] 65cal 2) 1mi - 10:10(10:10/mi) 144/155bpm [1463b/mi] 164cal 3) 0.94mi - 9:50(10:26/mi) 143/151bpm [1491b/mi] 153cal 4) 1mi - 11:14(11:14/mi) 150/158bpm [1685b/mi] 173cal 5) 0.37mi - 3:46(10:15/mi) 151/160bpm [1547b/mi] 62cal 6) 0.47mi - 5:00(10:32/mi) 152/163bpm [1601b/mi] 84cal 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
-	3mi, 1:42:39 Walk - General 1) 1mi - 31:32(31:32/mi) 90/120bpm [2838b/mi] 184cal 26/80rpm 2) 1mi - 37:02(37:02/mi) 88/107bpm [3259b/mi] 192cal 24/79rpm 3) 0.97mi - 34:05(35:18/mi) 88/113bpm [3106b/mi] 179cal 25/79rpm Add a comment 0.6mi, 15:27 Walk - General 1) 0.58mi - 15:27(26:32/mi) 95/121bpm [2520b/mi] 101cal 30/79rpm Add a comment 2.9mi, 1:25:59 Walk - General 1) 1mi - 28:18(28:18/mi) 104/126bpm [2943b/mi] 202cal 33/61rpm 2) 1mi - 32:14(32:14/mi) 92/116bpm [2965b/mi] 185cal 22/79rpm 3) 0.92mi - 25:28(27:37/mi) 87/115bpm [2402b/mi] 143cal 30/80rpm Add a comment 4.4mi, 45:00 Run - General 1) 0.51mi - 5:00(9:48/mi) 127/140bpm [1246b/mi] 74cal 2) 1mi - 9:32(9:32/mi) 143/155bpm [1362b/mi] 156cal 3) 1mi - 10:16(10:16/mi) 152/162bpm [1560b/mi] 174cal 4) 0.02mi - 13(8:56/mi) 148/148bpm [1322b/mi] 3cal 5) 1mi - 10:22(10:22/mi) 155/163bpm [1608b/mi] 177cal 6) 0.43mi - 4:38(10:47/mi) 156/163bpm [1683b/mi] 76cal 7) 0.48mi - 5:00(10:23/mi) 159/168bpm [1650b/mi] 87cal Add a comment	3.7mi, 40:00 Run - General 1) 0.49mi - 5:00(10:10/mi) 128/145bpm [1302b/mi] 70cal 2) 1mi - 11:08(11:08/mi) 144/152bpm [1604b/mi] 169cal 3) 0.83mi - 8:52(10:40/mi) 150/156bpm [1599b/mi] 139cal 4) 0.96mi - 10:00(10:28/mi) 154/164bpm [1612b/mi] 164cal 5) 0.45mi - 5:00(11:00/mi) 153/159bpm [1684b/mi] 83cal Add a comment	-	6.6mi, 1:00:00 Run - General 1) 1mi - 9:08(9:08/mi) 133/153bpm [1216b/mi] 141cal 2) 0.66mi - 5:52(8:51/mi) 157/162bpm [1390b/mi] 104cal 3) 1mi - 8:54(8:54/mi) 163/171bpm [1451b/mi] 165cal 4) 1mi - 8:58(8:58/mi) 164/170bpm [1469b/mi] 166cal 5) 0.21mi - 2:08(10:18/mi) 173/180bpm [1781b/mi] 42cal 6) 1mi - 9:42(9:42/mi) 174/181bpm [1688b/mi] 196cal 7) 0.04mi - 18(6:43/mi) 170/172bpm [1141b/mi] 5cal 8) 1mi - 9:06(9:06/mi) 173/180bpm [1573b/mi] 183cal 9) 0.68mi - 5:54(8:42/mi) 172/179bpm [1495b/mi] 118cal 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
0.2mi, 2:47 Walk - General 1) 0.15mi - 2:47(18:31/mi) 125/151bpm [2315b/mi] 31cal 51/59rpm Add a comment 3.7mi, 40:00 Run - General 1) 0.46mi - 5:00(10:51/mi) 119/138bpm [1291b/mi] 67cal 2) 1mi - 10:27(10:27/mi) 134/146bpm [1400b/mi] 149cal 3) 0.87mi - 9:33(10:56/mi) 141/151bpm [1542b/mi] 138cal 4) 0.92mi - 10:00(10:53/mi) 146/151bpm [1589b/mi] 156cal 5) 0.49mi - 5:00(10:16/mi) 147/158bpm [1510b/mi] 78cal Add a comment	-	13.9mi, 2:05:50 Run - Race 1) 1mi - 9:18(9:18/mi) 133/149bpm [1238b/mi] 143cal 2) 1mi - 9:26(9:26/mi) 153/167bpm [1443b/mi] 164cal 3) 1mi - 9:21(9:21/mi) 155/167bpm [1450b/mi] 161cal 4) 1mi - 8:54(8:54/mi) 156/168bpm [1389b/mi] 158cal 5) 1mi - 9:00(9:00/mi) 156/166bpm [1405b/mi] 157cal 6) 1mi - 9:07(9:07/mi) 153/159bpm [1396b/mi] 155cal 7) 1mi - 10:04(10:04/mi) 151/162bpm [1519b/mi] 163cal 8) 1mi - 9:26(9:26/mi) 152/160bpm [1434b/mi] 153cal 9) 1mi - 9:15(9:15/mi) 157/171bpm [1452b/mi] 151cal 10) 1mi - 8:26(8:26/mi) 151/163bpm [1274b/mi] 125cal 11) 1mi - 9:10(9:10/mi) 157/165bpm [1440b/mi] 154cal 12) 1mi - 8:33(8:33/mi) 157/169bpm [1343b/mi] 142cal 13) 1mi - 9:09(9:09/mi) 154/161bpm [1408b/mi] 143cal 14) 0.86mi - 6:39(7:47/mi) 158/168bpm [1229b/mi] 113cal Add a comment	-	4.6mi, 47:55 Run - General 1) 1mi - 10:51(10:51/mi) 146/166bpm [1583b/mi] 177cal 2) 1mi - 10:00(10:00/mi) 145/154bpm [1450b/mi] 164cal 3) 1mi - 10:31(10:31/mi) 152/164bpm [1598b/mi] 173cal 4) 1mi - 9:55(9:55/mi) 159/167bpm [1576b/mi] 171cal 5) 0.64mi - 6:38(10:23/mi) 161/173bpm [1671b/mi] 119cal Add a comment	-	1.4mi, 25:49 Walk - General 1) 1mi - 19:01(19:01/mi) 87/103bpm [1655b/mi] 145cal 52/60rpm 2) 0.37mi - 6:48(18:35/mi) 93/101bpm [1728b/mi] 50cal 54/58rpm Add a comment 1.2mi, 20:03 Walk - General 1) 1mi - 16:52(16:52/mi) 117/133bpm [1974b/mi] 158cal 57/62rpm 2) 0.19mi - 3:11(16:29/mi) 120/128bpm [1978b/mi] 29cal 49/60rpm 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
1.3mi, 20:47 Walk - General 1) 1mi - 15:20(15:20/mi) 96/113bpm [1472b/mi] 149cal 61/72rpm 2) 0.34mi - 5:26(15:53/mi) 100/117bpm [1588b/mi] 52cal 50/65rpm Add a comment 1mi, 15:44 Walk - General 1) 0.96mi - 15:44(16:21/mi) 110/127bpm [1798b/mi] 144cal 53/121rpm Add a comment	1.5mi, 39:08 Walk - General 1) 1mi - 23:03(23:03/mi) 93/106bpm [2144b/mi] 147cal 43/79rpm 2) 0.54mi - 16:05(29:48/mi) 91/105bpm [2712b/mi] 96cal 35/78rpm Add a comment	-	-	-	-	-

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