Andrew B

M45

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My parkrun
Jersey Farm parkrun

Recent Training
6th May	General	3.7mi	29:48
6th May	General	13.2mi	1:49:40
6th May	General	3.2mi	14:04
5th May	General	6.5mi	30:55
5th May	General	3.1mi	51:08

12 Month Benchmarks	Run	Bike
Mile	6:17	2:01
5k	20:00	8:36
5mi	35:40	14:19
10k	44:11	18:18
10mi	1:21:41	29:49
Half	1:48:16	41:15

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Best Times
Best WAVA

Dist	Races	2019	2020	2021	2023	PB	WB
1mi	2	6:25 63.43				6:25 6:25/mi	63.43
5km	12	21:56 63.09	20:49 66.98		20:37 69.75	20:37 6:38/mi	69.75
5mi	5	37:00 61.25				37:00 7:24/mi	61.25
10km	12	45:17 62.45		49:57 57.07	44:27 65.73	44:27 7:09/mi	65.73
10mi	2	1:19:25 58.80	1:17:44 60.07			1:17:44 7:46/mi	60.07
13.1mi	13	1:42:30 60.24	1:44:54 58.86		2:05:42 50.37	1:42:30 7:49/mi	60.24
13.1mi	1		1:45:51 58.38			1:45:51 8:04/mi	58.38
17mi	1	2:42:49 49.68				2:42:49 9:35/mi	49.68
20mi	2	3:14:37 49.48	3:09:41 51.19			3:09:41 9:29/mi	51.19
26.2mi	2	4:56:41 43.28				4:56:41 11:19/mi	43.28

2023		Result	WAVA	Distance
8 Oct	Herts 10k PB	44:27	65.73	10km
6 Sep	Affinity Water Hatfield 5k series 2 PB	20:37	69.75	5km
1 Jul	Jersey Farm parkrun	20:57	68.11	5km
11 Jun	St Albans Half Marathon SB	2:05:42	50.37	13.1mi
2021		Result	WAVA	Distance
23 Jul	Marston Forest 5k		0.00	5km
13 Jul	MWRRL Race 3 Harpenden SB	49:57	57.07	10km
24 Jun	MWRRL Race 2 Harpenden	53:23	53.40	10km
21 Jun	St Albans Striders Summer Solstice 10K	52:52	53.92	10km
2020		Result	WAVA	Distance
4 Oct	Cologne Marathon Cancelled		0.00	26.2mi
5 Sep	St Albans Stampede - Cancelled	0 / 0	0.00	12hr
12 Jun	Marston Forest 5k Postponed		0.00	5km
25 May	Vitality London 10,000 - POSTPONED		0.00	10km
17 May	Bognor Prom 10k Cancelled		0.00	10km
26 Apr	The Tissington Trail Marathon Postponed		0.00	26.2mi
29 Mar	Oakley 20 Cancelled		0.00	20mi
15 Mar	Milton Keynes Festival of Running 20m PB	3:09:41	51.19	20mi
1 Mar	The Big Half SB	1:44:54	58.86	13.1mi
25 Feb	Harpenden Arrows Club 5K SB	20:49	66.98	5km
23 Feb	Harpenden Half Marathon PB	1:45:51	58.38	13.11mi
9 Feb	Sunday XC League Race 5 Cancelled		0.00	5mi
19 Jan	Fred Hughes 10 PB	1:17:44	60.07	10mi
12 Jan	Sunday XC League Race 4	49:22	55.28	6mi
2019		Result	WAVA	Distance
29 Dec	Buntingford 10 SB	1:19:25	58.80	10mi
22 Dec	Sunday XC League Race 3	41:50	54.17	5mi
1 Dec	Sunday League Race #2 Trent Park	38:50	58.36	5mi
24 Nov	Hatfield 5 PB	37:00	61.25	5mi
17 Nov	St Neots Riverside Half Marathon PB	1:42:30	60.24	13.1mi
10 Nov	Grand Union Canal Autumn Half Marathon - Sunday 10 November	1:51:23	55.44	13.1mi
3 Nov	Stevenage Half Marathon	1:47:47	57.29	13.1mi
27 Oct	Love Luton 10k SB	45:17	62.45	10km
20 Oct	Sunday League XC #1 Cheshunt	38:02	59.58	5mi
13 Oct	Herts 10km	47:19	59.76	10km
6 Oct	Ley Hill Challenge 5k	24:15	57.50	5km
3 Oct	Harpenden Arrows Track Mile	6:58	58.86	1mi
29 Sep	Pontefract Half Marathon	1:56:46	52.88	13.1mi
22 Sep	Welwyn Half Marathon	1:56:52	52.84	13.1mi
31 Aug	Bedford RF 5k	28:05	49.65	5km
31 Aug	Bedford Twilight 10k	47:33	59.47	10km
10 Aug	Luton Wardown parkrun	23:55	57.86	5km
4 Aug	St Albans 10k	50:21	55.71	10km
20 Jul	Wimpole Estate parkrun	30:15	45.75	5km
13 Jul	Ellenbrook Fields parkrun SB	21:56	63.09	5km
11 Jul	MWRRL Mob Match - Welwyn Garden City	50:21	55.71	10km
6 Jul	Ellenbrook Fields parkrun	32:08	43.06	5km
29 Jun	Tring parkrun	29:23	47.09	5km
22 Jun	Oval Run	41:42	53.92	5mi
21 Jun	St Albans Striders Summer Solstice 10k	45:59	61.01	10km
9 Jun	St Albans Half Marathon	1:50:47	55.28	13.1mi
27 May	Vitality London 10,000	48:35	57.74	10km
16 May	Harpenden Arrows Track Mile PB	6:25	63.43	1mi
12 May	Wheathampstead 10k	49:53	56.24	10km
4 May	Panshanger parkrun	22:31	61.46	5km
28 Apr	London Marathon	5:14:13	40.86	26.2mi
20 Apr	Teignmouth Promenade parkrun	24:06	57.42	5km
7 Apr	Greater Manchester Marathon PB	4:56:41	43.28	26.2mi
24 Mar	Gade Valley Harriers VLM Training run #3 SB	3:14:37	49.48	20mi
17 Mar	Welwyn Half Marathon	1:50:27	55.45	13.1mi
10 Mar	Harpenden Half Marathon	1:54:41	53.40	13.1mi
3 Mar	Run Kempton Park Half Marathon	1:56:10	52.72	13.1mi
24 Feb	Gade Valley Harriers VLM Training run #2 PB	2:42:49	49.68	17mi
17 Feb	The Quicksilver Hampton Court Half Marathon	1:51:20	55.01	13.1mi
10 Feb	Queen Elizabeth Olympic Park Half Marathon	1:54:09	53.65	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	8	0	30	19	3	0	0	0	0	0	0	0	60
2024	32	14	22	22	19	0	0	0	0	0	0	0	109
2024	58	66	86	141	37	0	0	0	0	0	0	0	387
2023	44	31	9	3	7	32	16	13	10	0	4	31	201
2023	68	52	8	11	35	96	56	25	9	14	12	39	425
2023	100	9	18	41	148	416	492	644	183	199	58	117	2424
2022	4	0	0	0	0	0	0	4	7	0	0	3	17
2022	4	5	0	0	35	32	24	28	32	0	23	17	200
2022	108	11	140	143	273	192	275	190	370	78	31	63	1875
2021	8	74	17	0	0	0	0	0	0	0	0	0	100
2021	11	13	14	0	0	24	33	12	0	17	0	4	128
2021	119	77	25	0	114	110	199	185	143	155	38	20	1184
2020	29	39	35	37	37	19	7	15	0	20	7	0	243
2020	104	90	53	7	6	35	10	7	7	18	0	3	339
2020	93	117	43	283	500	684	396	141	228	90	167	21	2764
2019	0	0	0	0	0	0	0	5	61	32	10	5	112
2019	0	0	0	0	0	0	0	16	50	40	58	41	205
2019	0	0	0	0	0	0	0	154	121	14	10	99	399

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
-	-	0mi, 41:13 Cross - General 1) 0mi - 41:13(0/mi) 84/106bpm [INFb/mi] 161cal Add a comment 17.4mi, 1:29:02 Bike - General 1) 17.37mi - 1:29:02(5:08/mi) 124/155bpm [636b/mi] 726cal 11.71/30.16mph Add a comment 3.1mi, 20:57 Run - General 1) 1mi - 6:48(6:48/mi) 113/131bpm [768b/mi] 60cal 8.82/12.48mph 2) 1mi - 6:54(6:54/mi) 144/171bpm [993b/mi] 89cal 8.7/9.14mph 3) 1mi - 6:44(6:44/mi) 173/177bpm [1164b/mi] 109cal 8.92/9.79mph 4) 0.09mi - 32(5:45/mi) 177/179bpm [1019b/mi] 8cal 10.42/9.93mph Add a comment	0mi, 1:00:43 Cross - General 1) 0mi - 1:00:43(0/mi) 66/90bpm [INFb/mi] 123cal 1/79rpm Add a comment 17.6mi, 1:32:00 Bike - General 1) 17.57mi - 1:32:00(5:14/mi) 112/161bpm [587b/mi] 653cal 11.46/22.29mph Add a comment	-	-	5.1mi, 1:40:02 Walk - General 1) 1mi - 19:01(19:01/mi) 102/127bpm [1939b/mi] 100cal 53/114rpm 3.16/7.93mph 2) 1mi - 20:53(20:53/mi) 100/109bpm [2089b/mi] 119cal 48/64rpm 2.87/4.05mph 3) 1mi - 18:26(18:26/mi) 102/118bpm [1880b/mi] 93cal 46/58rpm 3.25/39.18mph 4) 1mi - 18:17(18:17/mi) 92/120bpm [1682b/mi] 94cal 51/110rpm 3.28/15.24mph 5) 1mi - 20:55(20:55/mi) 89/106bpm [1862b/mi] 107cal 50/56rpm 2.87/3.36mph 6) 0.08mi - 2:30(32:33/mi) 82/88bpm [2669b/mi] 8cal 14/79rpm 1.84/3.19mph 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
-	-	-	11.6mi, 59:18 Bike - General 1) 11.58mi - 59:18(5:07/mi) 127/165bpm [650b/mi] 529cal 11.72/23.61mph Add a comment	18.1mi, 1:42:29 Bike - General 1) 18.09mi - 1:42:29(5:40/mi) 115/146bpm [651b/mi] 709cal 10.59/25.59mph 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
-	23.1mi, 1:57:04 Bike - General 1) 23.14mi - 1:57:04(5:04/mi) 126/152bpm [638b/mi] 987cal 11.86/29.16mph Add a comment	3.1mi, 20:46 Run - General 1) 1mi - 6:33(6:33/mi) 131/148bpm [857b/mi] 77cal 9.17/11.21mph 2) 1mi - 6:38(6:38/mi) 147/163bpm [975b/mi] 91cal 9.05/9.41mph 3) 1mi - 6:43(6:43/mi) 155/165bpm [1040b/mi] 96cal 8.94/9.96mph 4) 0.14mi - 52(6:23/mi) 155/159bpm [991b/mi] 12cal 9.39/10.9mph Add a comment	7.9mi, 50:50 Bike - General 1) 7.93mi - 50:50(6:25/mi) 112/134bpm [718b/mi] 370cal 9.36/20.39mph Add a comment	-	-	24mi, 1:49:46 Bike - General 1) 24.03mi - 1:49:46(4:34/mi) 139/165bpm [635b/mi] 1172cal 13.14/24.86mph 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
-	-	0mi, 33:35 Cross - General 1) 0mi - 33:35(0/mi) 73/102bpm [INFb/mi] 89cal Add a comment 3.1mi, 33:53 Run - General 1) 1mi - 12:07(12:07/mi) 142/165bpm [1722b/mi] 153cal 4.95/7.85mph 2) 1mi - 10:31(10:31/mi) 160/171bpm [1683b/mi] 151cal 5.7/8.47mph 3) 1mi - 10:31(10:31/mi) 159/170bpm [1673b/mi] 148cal 5.7/8.01mph 4) 0.1mi - 44(7:10/mi) 175/178bpm [1254b/mi] 12cal 8.37/8.77mph Add a comment	6.5mi, 30:55 Bike - General 1) 6.45mi - 30:55(4:48/mi) 126/159bpm [604b/mi] 311cal 12.51/25.05mph Add a comment 3.1mi, 51:08 Walk - General 1) 1mi - 18:17(18:17/mi) 123/133bpm [2249b/mi] 175cal 53/59rpm 3.28/15.63mph 2) 1mi - 16:04(16:04/mi) 123/147bpm [1975b/mi] 138cal 55/69rpm 3.74/4.26mph 3) 1mi - 15:37(15:37/mi) 121/132bpm [1889b/mi] 112cal 57/62rpm 3.84/4.28mph 4) 0.07mi - 1:10(17:33/mi) 126/129bpm [2211b/mi] 9cal 29/61rpm 3.42/4.42mph Add a comment 3.1mi, 20:11 Run - General 1) 1mi - 6:17(6:17/mi) 134/145bpm [842b/mi] 75cal 9.55/12.02mph 2) 1mi - 6:34(6:34/mi) 165/176bpm [1083b/mi] 100cal 9.14/9.5mph 3) 1mi - 6:32(6:32/mi) 178/180bpm [1162b/mi] 109cal 9.19/9.39mph 4) 0.14mi - 48(5:55/mi) 179/182bpm [1059b/mi] 13cal 10.15/10.04mph Add a comment	3.7mi, 29:48 Bike - General 1) 3.72mi - 29:48(8:01/mi) 116/139bpm [931b/mi] 242cal 7.48/17.07mph Add a comment 13.2mi, 1:49:40 Run - General 1) 1mi - 8:27(8:27/mi) 140/153bpm [1182b/mi] 109cal 7.1/8.37mph 2) 1mi - 8:12(8:12/mi) 157/164bpm [1288b/mi] 119cal 7.31/7.62mph 3) 1mi - 8:03(8:03/mi) 159/166bpm [1281b/mi] 118cal 7.45/7.87mph 4) 1mi - 7:56(7:56/mi) 161/169bpm [1278b/mi] 116cal 7.56/8.54mph 5) 1mi - 8:01(8:01/mi) 162/166bpm [1299b/mi] 118cal 7.48/8.1mph 6) 1mi - 7:57(7:57/mi) 162/167bpm [1289b/mi] 116cal 7.54/8.72mph 7) 1mi - 8:02(8:02/mi) 163/173bpm [1309b/mi] 118cal 7.47/7.97mph 8) 1mi - 8:23(8:23/mi) 163/168bpm [1366b/mi] 123cal 7.16/7.93mph 9) 1mi - 8:27(8:27/mi) 161/164bpm [1361b/mi] 121cal 7.1/8.01mph 10) 1mi - 8:30(8:30/mi) 161/165bpm [1368b/mi] 120cal 7.06/7.7mph 11) 1mi - 8:53(8:53/mi) 159/162bpm [1411b/mi] 118cal 6.76/7.47mph 12) 1mi - 9:07(9:07/mi) 161/168bpm [1468b/mi] 125cal 6.58/7.33mph 13) 1mi - 8:11(8:11/mi) 167/175bpm [1365b/mi] 120cal 7.34/9.66mph 14) 0.24mi - 1:31(6:21/mi) 172/177bpm [1093b/mi] 23cal 9.44/12.82mph Add a comment 3.2mi, 14:04 Bike - General 1) 3.18mi - 14:04(4:26/mi) 125/149bpm [553b/mi] 146cal 13.55/19.26mph Add a comment	-	-

Andrew B

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