Dennis H

M45

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Recent Training
8th May	General	8.9mi	38:29
8th May	General	4.5mi	21:18
5th May	General	3.1mi	29:47
3rd May	General	3.2mi	1:11:13
1st May	General	1.8mi	15:27

12 Month Benchmarks	Run	Bike
Mile	6:32	1:49
5k	21:18	6:42
5mi	39:14	14:06
10k	49:27	18:47
10mi	1:26:27	40:50
Half	2:01:00	56:18
20mi	3:28:47	1:57:48
Mara	4:53:59	2:32:51
50k	8:57:04	3:06:29

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	PB	WB
5km	18				19:22 66.56	20:04 64.44	20:26 63.90	19:44 66.17	19:06 68.82	20:30 64.58	19:06 6:09/mi	68.82
5mi	3						35:25 59.90		33:45 63.38	34:05 63.10	33:45 6:45/mi	63.38
5.4mi	1						49:26 46.48				49:26 9:09/mi	46.48
10km	13				41:32 63.66	45:16 58.66	40:35 65.43		40:39 66.12	40:49 66.22	40:35 6:32/mi	66.22
12km	1									51:24 63.41	51:24 6:54/mi	63.41
8.5mi	6			1:04:44 56.91	1:00:34 60.87	1:01:31 60.02	1:00:52 60.80		59:10 62.97	58:13 64.29	58:13 6:51/mi	64.29
13.1mi	19	1:44:43 55.36	1:45:23 55.01	1:41:06 57.34	1:41:00 57.41	1:39:31 58.33	1:37:30 59.63	1:38:29 59.19	1:38:11 59.58	1:33:51 62.59	1:33:51 7:10/mi	62.59
15.7mi	1								2:25:00 48.92		2:25:00 9:14/mi	48.92
20mi	1									2:39:51 57.78	2:39:51 8:00/mi	57.78
26.2mi	8	3:59:51 50.68			3:55:47 51.57	4:13:06 48.09	3:50:58 52.78		3:57:33 51.63	3:33:19 57.74	3:33:19 8:09/mi	57.74
30mi	1						4:41:09 51.14				4:41:09 9:22/mi	51.14

2018		Result	WAVA	Distance
14 Apr	Big Fetch Mile - Dudley		0.00	1mi
2017		Result	WAVA	Distance
28 Oct	Snowdonia Marathon		0.00	26.2mi
1 Jul	Birmingham Black Country Half Marathon		0.00	13.1mi
4 Jun	Great Midlands Fun Run		0.00	8.5mi
20 May	Cadair Idris Mountain Race		0.00	10mi
19 Mar	Ashby 20		0.00	20mi
2016		Result	WAVA	Distance
27 Dec	Wheaton Aston 10K	42:25	63.72	10km
11 Dec	Telford 10K SB	40:49	66.22	10km
29 Oct	Snowdonia Marathon	3:57:33	51.85	26.2mi
2 Jul	Birmingham Black Country Half Marathon		0.00	13.1mi
24 Jun	Blakedown Bolt		0.00	10km
12 Jun	Run Jersey Half Marathon PB	1:33:51	62.59	13.1mi
11 Jun	Jersey parkrun SB	20:30	64.58	5km
5 Jun	Great Midlands Fun Run PB	58:13	64.29	8.5mi
15 May	Knowle Fun Run SB	34:05	63.10	5mi
17 Apr	Wright Hassall Leamington Regency 10k	44:19	60.65	10km
10 Apr	Greater Manchester Marathon PB	3:33:19	57.74	26.2mi
20 Mar	Ashby 20 PB	2:39:51	57.78	20mi
7 Feb	Stourbridge Stagger		0.00	10mi
6 Feb	Wyre Forest parkrun		0.00	5km
30 Jan	Burnham and Highbridge parkrun #33		0.00	5km
17 Jan	Not the Roman IX PB	51:24	63.41	12km
3 Jan	Fladbury Festive Five		0.00	5mi
2 Jan	Cannon Hill parkrun, Birmingham		0.00	5km
2015		Result	WAVA	Distance
26 Dec	Forest of Dean parkrun		0.00	5km
25 Dec	Walsall Arboretum Xmas Day parkrun!		0.00	5km
13 Dec	Telford 10K SB	40:39	66.12	10km
12 Dec	Beeston parkrun	19:49	66.81	5km
5 Dec	Banbury parkrun		0.00	5km
29 Nov	Croome Capability Canter	49:17	57.21	6.5mi
28 Nov	Congleton parkrun	20:17	65.27	5km
22 Nov	Conwy Half Marathon SB	1:38:11	59.58	13.1mi
21 Nov	Forest Rec parkrun	20:19	64.70	5km
14 Nov	Leicester Victoria parkrun		0.00	5km
7 Nov	Seagrave Wolds Challenge PB	2:25:00	48.92	15.7mi
1 Nov	Bridgnorth 10k	42:48	62.50	10km
24 Oct	Snowdonia Marathon SB	3:57:33	51.63	26.2mi
8 Aug	Stourbridge Stumble	45:06	59.31	10km
1 Aug	Colby parkrun		0.00	5km
29 Jul	Staffs Knot 5 miles PB	33:45	63.38	5mi
22 Jul	WBH 5K	20:27	64.28	5km
14 Jun	Aldridge 10k	42:52	62.40	10km
31 May	Great Midlands Fun Run SB	59:10	62.97	8.5mi
16 May	Penrose parkrun	21:41	60.62	5km
10 May	Market Drayton 10k	41:23	64.64	10km
9 May	Market Harborough parkrun		0.00	5km
2 May	Daventry parkrun		0.00	5km
26 Apr	London Marathon		0.00	26.2mi
18 Apr	Telford parkrun PB	19:06	68.82	5km
4 Apr	Evesham parkrun		0.00	5km
22 Mar	Ashby 20		0.00	20mi
15 Mar	Weymouth Half Marathon	1:38:41	59.28	13.1mi
2014		Result	WAVA	Distance
8 Jun	Aldridge 10k		0.00	10km
1 Jun	Great Midlands Fun Run		0.00	8.5mi
6 Apr	Ironbridge Half Marathon		0.00	13.1mi
16 Mar	Stafford Half Marathon SB	1:38:29	59.19	13.1mi
4 Jan	parkrun walsall SB	19:44	66.17	5km
1 Jan	Oakhill Parkrun	20:00	65.29	5km
2013		Result	WAVA	Distance
28 Dec	Ashton Court parkrun #134	20:59	62.23	5km
14 Dec	Cannon Hill parkrun	24:15	53.85	5km
7 Dec	Cannon Hill parkrun	21:08	61.79	5km
30 Nov	Cannon Hill parkrun SB	20:26	63.90	5km
3 Nov	Conductive Education 10K PB	40:35	65.43	10km
26 Oct	Snowdonia Marathon SB	3:50:58	52.78	26.2mi
20 Oct	Great Birmingham Run SB	1:37:30	59.63	13.1mi
6 Oct	Bournville Leafy 10K	44:42	59.40	10km
21 Sep	The JW Ultra PB	4:41:09	51.14	30mi
8 Sep	Lichfield 10k	42:26	62.58	10km
14 Aug	Staffs Knot 5 miler SB	35:25	59.90	5mi
6 Jul	Birmingham Black Country Half Marathon	1:45:27	55.14	13.1mi
2 Jun	Great Midlands Fun Run SB	1:00:52	60.80	8.5mi
28 Apr	Shakespeare Marathon	3:58:06	51.20	26.2mi
31 Mar	Ironbridge Half Marathon	1:42:22	57.26	13.2mi
17 Mar	Stafford Half Marathon	1:41:18	57.40	13.1mi
24 Feb	Endurance Challenge Milford Common PB	49:26	46.48	5.4mi
23 Feb	Cannon Hill parkrun	22:15	58.37	5km
2012		Result	WAVA	Distance
16 Dec	Telford 10K SB	45:16	58.66	10km
27 Oct	Snowdonia Marathon SB	4:13:06	48.09	26.2mi
20 Oct	Cannon Hill parkrun SB	20:04	64.44	5km
14 Oct	Coventry Half Marathon SB	1:39:31	58.33	13.1mi
13 Oct	Cannon Hill parkrun	20:11	64.07	5km
7 Jul	Birmingham Black Country Half Marathon	1:48:08	53.68	13.1mi
10 Jun	Great Midlands Fun Run SB	1:01:31	60.02	8.5mi
12 May	Cannon Hill parkrun	20:16	63.81	5km
25 Mar	Stafford Half Marathon	1:39:33	58.31	13.1mi
19 Feb	Brighton Half Marathon	1:49:18	53.11	13.1mi
2011		Result	WAVA	Distance
12 Nov	Cannon Hill parkrun SB	19:22	66.56	5km
6 Nov	Conductive Education 10K SB	41:32	63.66	10km
23 Oct	Great Birmingham Run SB	1:41:00	57.41	13.1mi
16 Oct	Marathon de Montpellier SB	3:55:47	51.57	26.2mi
2 Oct	Coventry Half Marathon	1:49:50	52.79	13.1mi
5 Jun	Great Midlands Fun Run SB	1:00:34	60.87	8.5mi
2010		Result	WAVA	Distance
24 Oct	Birmingham Half Marathon SB	1:41:06	57.34	13.1mi
6 Jun	Great Midlands Fun Run SB	1:04:44	56.91	8.5mi
21 Mar	Stafford Half Marathon	1:45:30	54.95	13.1mi
2009		Result	WAVA	Distance
11 Oct	Birmingham Half Marathon	1:48:47	53.29	13.1mi
15 Mar	Stafford Half Marathon SB	1:45:23	55.01	13.1mi
2008		Result	WAVA	Distance
26 Oct	Birmingham Half Marathon	1:48:22	53.50	13.1mi
13 Apr	London Marathon SB	3:59:51	50.68	26.2mi
16 Mar	Stafford Half Marathon SB	1:44:43	55.36	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	92	66	75	63	10	0	0	0	0	0	0	0	306
2024	0	0	0	0	13	0	0	0	0	0	0	0	13
2023	94	114	75	90	58	34	25	115	157	161	101	38	1062
2023	0	0	0	0	0	32	158	3	0	0	0	0	193
2022	109	73	93	82	56	33	32	70	63	104	106	64	884
2022	41	0	0	66	163	187	50	0	0	0	0	0	506
2021	113	100	74	228	255	121	52	96	109	100	25	42	1314
2021	0	0	0	0	0	40	41	48	53	0	88	17	287
2020	12	0	0	0	0	0	0	0	0	0	0	0	12
2020	232	174	125	151	223	180	160	187	224	242	160	82	2139
2020	0	0	0	0	0	0	0	0	0	32	0	0	32
2019	240	195	219	128	92	83	78	63	124	148	125	190	1684
2019	0	0	0	0	107	0	0	0	0	0	0	0	107
2018	152	131	186	87	76	56	64	40	56	75	27	63	1013
2018	0	0	0	0	0	40	59	141	133	131	141	53	697
2017	14	0	0	0	0	0	36	34	131	146	141	110	611
2017	0	0	0	0	0	0	9	0	111	0	0	0	121
2016	0	0	0	0	0	0	0	2	0	0	0	0	2
2016	174	211	198	135	91	82	96	190	191	125	108	75	1677
2016	33	17	17	28	55	64	58	39	45	78	72	14	520
2015	131	127	153	96	121	122	120	174	237	160	77	94	1610
2015	32	90	0	0	0	33	108	9	39	24	46	25	406
2014	19	20	16	0	0	0	0	0	0	0	0	53	109
2013	151	163	157	186	131	93	206	255	177	161	215	138	2032

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
3.4mi, 30:01 Run - General 1) 1mi - 8:31(8:31/mi) 134/162bpm [1142b/mi] 111cal 7.04/7.64mph 2) 1mi - 8:58(8:58/mi) 140/147bpm [1256b/mi] 123cal 6.69/7.18mph 3) 1mi - 9:10(9:10/mi) 148/156bpm [1356b/mi] 133cal 6.55/7.35mph 4) 0.41mi - 3:21(8:14/mi) 153/158bpm [1259b/mi] 50cal 7.29/8.56mph Add a comment	3.7mi, 35:01 Run - General 1) 1mi - 9:12(9:12/mi) 125/137bpm [1151b/mi] 109cal 6.52/7.41mph 2) 1mi - 9:17(9:17/mi) 144/163bpm [1336b/mi] 134cal 6.47/6.89mph 3) 1mi - 10:00(10:00/mi) 145/167bpm [1450b/mi] 141cal 6/6.7mph 4) 0.67mi - 6:32(9:44/mi) 146/155bpm [1422b/mi] 93cal 6.16/6.82mph Add a comment	6.2mi, 55:49 Run - General 1) 1mi - 9:20(9:20/mi) 115/125bpm [1073b/mi] 92cal 6.43/6.87mph 2) 1mi - 9:41(9:41/mi) 143/172bpm [1385b/mi] 137cal 6.2/6.78mph 3) 1mi - 8:50(8:50/mi) 155/164bpm [1368b/mi] 137cal 6.8/7.12mph 4) 1mi - 8:57(8:57/mi) 155/170bpm [1388b/mi] 138cal 6.7/7.1mph 5) 1mi - 8:39(8:39/mi) 163/189bpm [1409b/mi] 140cal 6.94/7.24mph 6) 1mi - 8:38(8:38/mi) 168/174bpm [1452b/mi] 146cal 6.94/7.49mph 7) 0.22mi - 1:44(7:50/mi) 169/174bpm [1324b/mi] 29cal 7.66/7.51mph Add a comment	-	-	4.4mi, 39:05 Run - General 1) 1mi - 8:33(8:33/mi) 141/158bpm [1204b/mi] 119cal 7.02/7.72mph 2) 1mi - 8:53(8:53/mi) 161/185bpm [1430b/mi] 143cal 6.76/7.31mph 3) 1mi - 8:47(8:47/mi) 168/175bpm [1475b/mi] 147cal 6.83/8.04mph 4) 1mi - 9:09(9:09/mi) 173/177bpm [1583b/mi] 158cal 6.56/7.51mph 5) 0.44mi - 3:44(8:27/mi) 171/178bpm [1444b/mi] 64cal 7.1/7.56mph 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
-	-	13.1mi, 2:02:40 Run - General 1) 1mi - 9:01(9:01/mi) 125/140bpm [1128b/mi] 102cal 6.65/7.41mph 2) 1mi - 8:48(8:48/mi) 136/153bpm [1197b/mi] 112cal 6.82/7.18mph 3) 1mi - 9:31(9:31/mi) 142/150bpm [1352b/mi] 129cal 6.3/6.72mph 4) 1mi - 9:13(9:13/mi) 152/160bpm [1400b/mi] 135cal 6.51/6.76mph 5) 1mi - 9:35(9:35/mi) 154/165bpm [1475b/mi] 142cal 6.27/6.93mph 6) 1mi - 9:40(9:40/mi) 160/177bpm [1546b/mi] 148cal 6.21/6.8mph 7) 1mi - 9:28(9:28/mi) 161/168bpm [1524b/mi] 147cal 6.34/6.72mph 8) 1mi - 9:17(9:17/mi) 161/165bpm [1494b/mi] 142cal 6.47/6.78mph 9) 1mi - 9:16(9:16/mi) 157/165bpm [1454b/mi] 134cal 6.48/6.87mph 10) 1mi - 9:43(9:43/mi) 164/180bpm [1592b/mi] 151cal 6.18/6.68mph 11) 1mi - 9:15(9:15/mi) 162/175bpm [1499b/mi] 136cal 6.49/7.16mph 12) 1mi - 9:15(9:15/mi) 170/179bpm [1573b/mi] 151cal 6.48/7.12mph 13) 1mi - 9:40(9:40/mi) 168/173bpm [1624b/mi] 154cal 6.21/6.8mph 14) 0.11mi - 59(8:57/mi) 168/170bpm [1504b/mi] 15cal 6.7/6.47mph Add a comment	-	1.8mi, 15:49 Run - General 1) 1mi - 8:38(8:38/mi) 137/179bpm [1183b/mi] 110cal 6.95/7.58mph 2) 0.83mi - 7:11(8:37/mi) 173/178bpm [1490b/mi] 123cal 6.97/7.22mph Add a comment	1.1mi, 10:01 Run - General 1) 1mi - 9:21(9:21/mi) 145/180bpm [1355b/mi] 128cal 6.42/6.99mph 2) 0.08mi - 41(8:37/mi) 165/166bpm [1421b/mi] 10cal 6.97/7.14mph 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
-	3.1mi, 27:54 Run - General 1) 1mi - 9:21(9:21/mi) 145/169bpm [1356b/mi] 132cal 6.41/7.01mph 2) 1mi - 8:50(8:50/mi) 149/158bpm [1317b/mi] 128cal 6.79/7.08mph 3) 1mi - 8:39(8:39/mi) 154/185bpm [1333b/mi] 128cal 6.93/7.45mph 4) 0.12mi - 1:03(8:36/mi) 153/158bpm [1316b/mi] 15cal 6.97/7.28mph Add a comment	-	-	2.3mi, 20:48 Run - General 1) 1mi - 9:16(9:16/mi) 141/152bpm [1306b/mi] 129cal 6.48/7.26mph 2) 1mi - 9:05(9:05/mi) 151/160bpm [1372b/mi] 136cal 6.6/7.78mph 3) 0.25mi - 2:27(9:44/mi) 152/156bpm [1480b/mi] 36cal 6.16/6.66mph Add a comment	1.8mi, 15:27 Run - General 1) 1mi - 8:42(8:42/mi) 163/192bpm [1419b/mi] 140cal 6.89/7.56mph 2) 0.83mi - 6:44(8:05/mi) 163/175bpm [1317b/mi] 108cal 7.43/8.25mph Add a comment 1.8mi, 18:37 Run - General 1) 1mi - 10:55(10:55/mi) 134/148bpm [1462b/mi] 142cal 5.5/6.74mph 2) 0.8mi - 7:43(9:38/mi) 158/180bpm [1521b/mi] 121cal 6.23/6.57mph 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
3.2mi, 1:11:13 Run - General 1) 1mi - 27:43(27:43/mi) 116/141bpm [3215b/mi] 253cal 2.17/10.71mph 2) 1mi - 20:03(20:03/mi) 121/149bpm [2427b/mi] 178cal 2.99/9.81mph 3) 1mi - 22:20(22:20/mi) 100/134bpm [2233b/mi] 100cal 2.69/10.73mph 4) 0.22mi - 1:07(4:59/mi) 85/106bpm [424b/mi] 2cal 12.03/9.39mph Add a comment	-	3.1mi, 29:47 Run - General 1) 1mi - 10:17(10:17/mi) 130/140bpm [1337b/mi] 124cal 5.84/6.41mph 2) 1mi - 10:02(10:02/mi) 137/177bpm [1374b/mi] 128cal 5.98/6.62mph 3) 1mi - 8:47(8:47/mi) 175/181bpm [1538b/mi] 152cal 6.83/8.79mph 4) 0.11mi - 41(6:15/mi) 178/180bpm [1113b/mi] 11cal 9.6/9.35mph Add a comment	-	-	8.9mi, 38:29 Bike - General 1) 5mi - 22:34(4:31/mi) 137/172bpm [619b/mi] 274cal 13.29/30.49mph 2) 3.94mi - 15:55(4:03/mi) 163/172bpm [659b/mi] 249cal 14.84/29.58mph Add a comment 4.5mi, 21:18 Bike - General 1) 4.45mi - 21:18(4:47/mi) 131/148bpm [627b/mi] 253cal 12.54/18.64mph Add a comment	-

Dennis H

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