PJG1

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Recent Training
6th May	General	6.1mi	54:27
4th May	General	10.6mi	1:22:14
3rd May	General	6.1mi	47:33
1st May	General	5.2mi	44:54
30th Apr	General	6.3mi	49:49

12 Month Benchmarks	Run	Bike
Mile	6:15	3:15
5k	20:13	11:21
5mi	32:56	19:50
10k	41:45	26:10
10mi	1:09:15	42:58
Half	1:34:15	0
20mi	2:28:29	0
Mara	3:23:34	0

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2012	PB	WB
5km	7		19:16 67.77		18:06 74.22	18:06 5:50/mi	74.22
10km	1	40:22 65.78				40:22 6:30/mi	65.78
10mi	2		1:15:53 58.04		1:06:06 67.53	1:06:06 6:37/mi	67.53
13.1mi	6	1:29:00 65.50		1:31:37 63.85	1:24:10 70.56	1:24:10 6:25/mi	70.56
26.2mi	3		4:02:47 50.35		3:07:05 66.56	3:07:05 7:08/mi	66.56

2019		Result	WAVA	Distance
15 Jun	Endure24 - Reading	0 / 0	0.00	24hr
2012		Result	WAVA	Distance
21 Oct	Abingdon Marathon PB	3:07:05	66.56	26.2mi
7 Oct	Basingstoke Half Marathon	1:24:49	70.02	13.1mi
29 Sep	Basingstoke Parkrun PB	18:06	74.22	5km
22 Sep	Basingstoke Parkrun	18:17	73.47	5km
16 Sep	Maidenhead Half Marathon PB	1:24:10	70.56	13.1mi
8 Sep	Basingstoke Parkrun	18:35	71.76	5km
25 Aug	Basingstoke parkrun	18:48	70.93	5km
18 Aug	Basingstoke parkrun	19:11	69.52	5km
20 May	Hook 10 PB	1:06:06	67.53	10mi
22 Apr	London Marathon	3:20:37	61.70	26.2mi
25 Mar	Fleet Half Marathon	1:30:56	64.92	13.1mi
2011		Result	WAVA	Distance
17 Apr	London Marathon		0.00	26.2mi
2010		Result	WAVA	Distance
21 Mar	Reading Half Marathon SB	1:31:37	63.85	13.1mi
2009		Result	WAVA	Distance
12 Jul	New Forest 10 SB	1:15:53	58.04	10mi
2 May	North Hampshire Time Trial SB	19:16	67.77	5km
26 Apr	Shakespeare Marathon SB	4:02:47	50.35	26.2mi
11 Apr	North Hampshire Time Trial	19:19	67.60	5km
2008		Result	WAVA	Distance
16 Nov	Gosport Half Marathon SB	1:29:00	65.50	13.1mi
21 Sep	New Forest Half Marathon	1:32:08	63.27	13.1mi
6 Apr	Totton 10k PB	40:22	65.78	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	3	0	0	0	0	0	0	0	0	0	0	0	3
2024	133	213	169	178	28	0	0	0	0	0	0	0	720
2023	7	0	7	12	5	0	0	0	0	0	0	0	30
2023	112	63	176	162	118	102	216	257	113	156	233	139	1846
2023	0	0	0	0	0	24	0	0	0	0	0	0	24
2022	9	0	0	0	0	3	9	7	0	0	0	0	28
2022	103	198	120	96	174	174	160	207	264	168	53	197	1914
2022	0	0	0	208	71	0	72	0	0	0	0	0	351
2021	0	0	14	6	0	0	0	0	0	0	0	12	32
2021	196	119	62	141	191	97	143	229	276	210	216	166	2045
2020	210	126	29	51	30	62	60	158	187	181	215	283	1594
2019	80	67	125	143	120	167	240	164	234	71	191	210	1812
2018	109	67	56	119	102	86	110	109	63	56	33	66	976
2017	0	0	0	0	0	0	0	2	0	4	0	0	7
2017	8	0	15	3	6	91	96	88	67	8	22	99	503
2017	0	0	0	9	0	0	0	0	0	0	0	0	9
2016	10	0	5	0	20	9	0	11	20	6	0	0	81
2015	0	0	0	0	0	4	0	59	6	16	2	12	99
2014	7	10	20	15	60	41	5	18	0	0	0	0	176
2014	0	0	0	0	0	0	33	125	0	0	0	0	158
2013	203	88	164	95	127	39	71	126	102	1	14	0	1029
2012	194	177	225	154	162	234	243	305	312	137	62	178	2382
2011	30	18	82	71	78	95	83	80	99	96	93	161	985
2011	0	17	0	0	0	0	0	0	0	0	0	0	17
2010	174	169	160	174	213	206	212	226	67	44	63	81	1789
2009	69	82	141	114	65	48	47	33	58	115	136	160	1069
2009	0	0	41	0	0	0	0	0	0	0	0	0	41
2008	0	0	0	0	0	0	0	0	0	26	97	100	223
1970	13	0	0	0	0	0	0	0	0	0	0	0	13

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
-	2.2mi, 19:26 Run - General 1) 1mi - 9:03(9:03/mi) 115/133bpm [1041b/mi] 111cal 2) 1mi - 8:49(8:49/mi) 122/132bpm [1076b/mi] 115cal 3) 0.18mi - 1:34(8:38/mi) 120/126bpm [1035b/mi] 20cal Add a comment	-	26.4mi, 3:25:06 Run - General 1) 1mi - 7:01(7:01/mi) 129/145bpm [906b/mi] 114cal 2) 1mi - 7:11(7:11/mi) 145/155bpm [1041b/mi] 120cal 3) 1mi - 7:09(7:09/mi) 142/145bpm [1016b/mi] 114cal 4) 1mi - 7:09(7:09/mi) 144/150bpm [1030b/mi] 113cal 5) 1mi - 7:02(7:02/mi) 149/156bpm [1047b/mi] 114cal 6) 1mi - 7:06(7:06/mi) 149/155bpm [1057b/mi] 115cal 7) 1mi - 7:08(7:08/mi) 151/156bpm [1077b/mi] 116cal 8) 1mi - 7:17(7:17/mi) 149/156bpm [1085b/mi] 117cal 9) 1mi - 7:10(7:10/mi) 148/153bpm [1061b/mi] 114cal 10) 1mi - 7:10(7:10/mi) 150/156bpm [1076b/mi] 115cal 11) 1mi - 7:16(7:16/mi) 150/158bpm [1090b/mi] 118cal 12) 1mi - 7:21(7:21/mi) 150/157bpm [1103b/mi] 120cal 13) 1mi - 7:31(7:31/mi) 149/154bpm [1120b/mi] 119cal 14) 1mi - 7:25(7:25/mi) 149/154bpm [1106b/mi] 122cal 15) 1mi - 7:21(7:21/mi) 149/155bpm [1095b/mi] 121cal 16) 1mi - 7:40(7:40/mi) 149/156bpm [1142b/mi] 124cal 17) 1mi - 7:32(7:32/mi) 148/153bpm [1115b/mi] 115cal 18) 1mi - 7:41(7:41/mi) 148/152bpm [1138b/mi] 124cal 19) 1mi - 8:53(8:53/mi) 141/150bpm [1253b/mi] 115cal 20) 1mi - 8:26(8:26/mi) 144/150bpm [1213b/mi] 120cal 21) 1mi - 9:10(9:10/mi) 134/146bpm [1229b/mi] 119cal 22) 1mi - 8:57(8:57/mi) 141/149bpm [1261b/mi] 124cal 23) 1mi - 8:36(8:36/mi) 143/150bpm [1231b/mi] 122cal 24) 1mi - 9:30(9:30/mi) 142/161bpm [1350b/mi] 122cal 25) 1mi - 9:03(9:03/mi) 138/149bpm [1250b/mi] 119cal 26) 1mi - 8:13(8:13/mi) 147/152bpm [1207b/mi] 124cal 27) 0.4mi - 3:07(7:48/mi) 138/146bpm [1077b/mi] 46cal 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
5.3mi, 47:09 Run - General 1) 1mi - 8:26(8:26/mi) 117/132bpm [987b/mi] 105cal 2) 1mi - 8:26(8:26/mi) 127/135bpm [1071b/mi] 116cal 3) 1mi - 9:09(9:09/mi) 125/140bpm [1144b/mi] 119cal 4) 1mi - 8:41(8:41/mi) 129/141bpm [1121b/mi] 114cal 5) 1mi - 9:19(9:19/mi) 125/137bpm [1165b/mi] 114cal 6) 0.3mi - 3:08(10:32/mi) 124/135bpm [1307b/mi] 35cal Add a comment	6mi, 48:20 Run - General 1) 1mi - 8:30(8:30/mi) 121/139bpm [1029b/mi] 109cal 2) 1mi - 7:56(7:57/mi) 136/145bpm [1080b/mi] 117cal 3) 1mi - 7:46(7:46/mi) 137/147bpm [1064b/mi] 112cal 4) 1mi - 7:50(7:50/mi) 142/150bpm [1113b/mi] 116cal 5) 1mi - 7:48(7:48/mi) 139/153bpm [1085b/mi] 110cal 6) 1mi - 8:07(8:07/mi) 147/157bpm [1192b/mi] 120cal 7) 0.04mi - 22(9:24/mi) 145/147bpm [1362b/mi] 5cal Add a comment	13mi, 1:56:17 Run - General 1) 1mi - 8:48(8:48/mi) 156/178bpm [1374b/mi] 132cal 2) 1mi - 8:40(8:40/mi) 137/168bpm [1186b/mi] 120cal 3) 1mi - 8:30(8:30/mi) 123/138bpm [1046b/mi] 113cal 4) 1mi - 8:52(8:52/mi) 127/137bpm [1126b/mi] 113cal 5) 1mi - 8:43(8:43/mi) 120/130bpm [1045b/mi] 113cal 6) 1mi - 8:42(8:42/mi) 123/139bpm [1070b/mi] 116cal 7) 1mi - 8:49(8:49/mi) 130/145bpm [1147b/mi] 117cal 8) 1mi - 8:43(8:43/mi) 132/144bpm [1151b/mi] 113cal 9) 1mi - 8:36(8:36/mi) 133/149bpm [1143b/mi] 112cal 10) 1mi - 8:33(8:33/mi) 137/155bpm [1172b/mi] 113cal 11) 1mi - 10:44(10:44/mi) 134/150bpm [1438b/mi] 121cal 12) 1mi - 9:34(9:34/mi) 131/143bpm [1254b/mi] 119cal 13) 1mi - 8:43(8:43/mi) 134/151bpm [1167b/mi] 104cal 14) 0.04mi - 20(8:32/mi) 128/129bpm [1092b/mi] 4cal Add a comment	8mi, 1:10:31 Run - General 1) 1mi - 8:33(8:33/mi) 117/130bpm [1001b/mi] 104cal 2) 1mi - 8:43(8:43/mi) 124/137bpm [1080b/mi] 110cal 3) 1mi - 9:09(9:09/mi) 124/135bpm [1135b/mi] 111cal 4) 1mi - 8:37(8:37/mi) 120/131bpm [1034b/mi] 102cal 5) 1mi - 8:55(8:55/mi) 125/141bpm [1115b/mi] 106cal 6) 1mi - 8:41(8:41/mi) 127/133bpm [1102b/mi] 109cal 7) 1mi - 8:50(8:50/mi) 125/136bpm [1103b/mi] 116cal 8) 1mi - 8:54(8:54/mi) 131/141bpm [1166b/mi] 120cal 9) 0.02mi - 10(8:21/mi) 129/130bpm [1077b/mi] 2cal Add a comment	-	5.9mi, 43:53 Run - General 1) 1mi - 9:00(9:00/mi) 117/135bpm [1052b/mi] 105cal 2) 1mi - 6:42(6:42/mi) 140/168bpm [937b/mi] 91cal 3) 1mi - 6:50(6:50/mi) 153/167bpm [1046b/mi] 107cal 4) 1mi - 7:15(7:15/mi) 152/164bpm [1101b/mi] 111cal 5) 1mi - 6:51(6:51/mi) 150/163bpm [1028b/mi] 106cal 6) 0.9mi - 7:15(8:06/mi) 137/162bpm [1110b/mi] 100cal Add a comment	6mi, 52:53 Run - General 1) 1mi - 8:35(8:35/mi) 116/129bpm [996b/mi] 102cal 2) 1mi - 8:35(8:35/mi) 125/136bpm [1072b/mi] 113cal 3) 1mi - 9:13(9:13/mi) 128/142bpm [1180b/mi] 118cal 4) 1mi - 8:35(8:35/mi) 131/144bpm [1125b/mi] 112cal 5) 1mi - 9:01(9:01/mi) 129/138bpm [1163b/mi] 110cal 6) 1mi - 8:48(8:48/mi) 130/137bpm [1144b/mi] 113cal 7) 0.01mi - 6(8:38/mi) 131/132bpm [1131b/mi] 1cal 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
6.2mi, 52:36 Run - General 1) 1mi - 8:57(8:57/mi) 120/136bpm [1074b/mi] 109cal 2) 1mi - 8:53(8:53/mi) 130/138bpm [1154b/mi] 118cal 3) 1mi - 8:34(8:34/mi) 128/138bpm [1097b/mi] 108cal 4) 1mi - 8:16(8:16/mi) 127/144bpm [1050b/mi] 101cal 5) 1mi - 8:16(8:16/mi) 128/139bpm [1058b/mi] 101cal 6) 1mi - 8:20(8:20/mi) 136/151bpm [1132b/mi] 113cal 7) 0.17mi - 1:20(8:03/mi) 142/147bpm [1143b/mi] 19cal Add a comment	6mi, 46:39 Run - General 1) 1mi - 8:01(8:01/mi) 128/145bpm [1027b/mi] 107cal 2) 1mi - 7:36(7:36/mi) 142/156bpm [1078b/mi] 112cal 3) 1mi - 7:36(7:36/mi) 141/148bpm [1072b/mi] 112cal 4) 1mi - 7:32(7:32/mi) 140/150bpm [1056b/mi] 108cal 5) 1mi - 7:51(7:51/mi) 143/153bpm [1122b/mi] 111cal 6) 1mi - 7:56(7:56/mi) 140/146bpm [1111b/mi] 111cal 7) 0.01mi - 6(7:56/mi) 141/141bpm [1118b/mi] 1cal Add a comment	-	13mi, 1:44:28 Run - General 1) 1mi - 8:13(8:13/mi) 128/151bpm [1052b/mi] 115cal 398/517W 2) 1mi - 7:46(7:46/mi) 133/145bpm [1034b/mi] 111cal 423/512W 3) 1mi - 8:11(8:11/mi) 135/145bpm [1104b/mi] 118cal 407/493W 4) 1mi - 7:36(7:36/mi) 136/144bpm [1033b/mi] 110cal 400/435W 5) 1mi - 7:34(7:34/mi) 135/143bpm [1020b/mi] 107cal 380/481W 6) 1mi - 7:58(7:58/mi) 139/151bpm [1106b/mi] 116cal 378/505W 7) 1mi - 8:01(8:01/mi) 142/150bpm [1137b/mi] 119cal 383/462W 8) 1mi - 7:47(7:47/mi) 135/152bpm [1050b/mi] 109cal 357/479W 9) 1mi - 8:03(8:03/mi) 139/149bpm [1119b/mi] 118cal 385/526W 10) 1mi - 8:03(8:03/mi) 141/153bpm [1135b/mi] 118cal 365/476W 11) 1mi - 8:35(8:35/mi) 142/149bpm [1219b/mi] 123cal 378/491W 12) 1mi - 8:14(8:14/mi) 144/154bpm [1186b/mi] 119cal 369/459W 13) 1mi - 8:18(8:18/mi) 138/149bpm [1146b/mi] 113cal 354/435W 14) 0.02mi - 10(10:11/mi) 142/144bpm [1446b/mi] 3cal 324/359W Add a comment	6.2mi, 56:01 Run - General 1) 1mi - 9:05(9:05/mi) 112/121bpm [1017b/mi] 109cal 319/428W 2) 1mi - 8:41(8:41/mi) 118/126bpm [1025b/mi] 110cal 332/495W 3) 1mi - 8:53(8:53/mi) 123/131bpm [1092b/mi] 115cal 349/436W 4) 1mi - 9:01(9:01/mi) 117/127bpm [1055b/mi] 110cal 326/451W 5) 1mi - 9:13(9:13/mi) 121/130bpm [1114b/mi] 117cal 350/469W 6) 1mi - 9:15(9:15/mi) 122/129bpm [1129b/mi] 119cal 349/468W 7) 0.21mi - 1:54(9:01/mi) 123/126bpm [1108b/mi] 23cal 349/377W Add a comment	6.3mi, 49:49 Run - General 1) 1.96mi - 16:10(8:15/mi) 126/143bpm [1039b/mi] 218cal 357/479W 2) 0.26mi - 1:24(5:30/mi) 140/159bpm [769b/mi] 19cal 529/804W 3) 0.13mi - 1:12(9:26/mi) 150/165bpm [1414b/mi] 18cal 353/625W 4) 0.19mi - 1:05(5:41/mi) 154/161bpm [875b/mi] 18cal 538/697W 5) 0.12mi - 1:03(9:04/mi) 152/163bpm [1378b/mi] 17cal 393/514W 6) 0.14mi - 46(5:18/mi) 155/162bpm [820b/mi] 13cal 548/718W 7) 0.11mi - 1:01(9:21/mi) 155/165bpm [1448b/mi] 17cal 382/529W 8) 0.08mi - 25(4:57/mi) 150/161bpm [742b/mi] 7cal 536/799W 9) 0.02mi - 55(52:34/mi) 147/161bpm [7726b/mi] 14cal 49/618W 10) 0.22mi - 1:26(6:33/mi) 152/166bpm [995b/mi] 22cal 470/697W 11) 0.15mi - 1:08(7:28/mi) 158/167bpm [1181b/mi] 19cal 406/621W 12) 0.18mi - 1:06(6:06/mi) 158/165bpm [964b/mi] 19cal 539/799W 13) 0.12mi - 1:02(8:39/mi) 158/165bpm [1367b/mi] 17cal 382/514W 14) 0.14mi - 49(5:43/mi) 156/163bpm [892b/mi] 14cal 547/698W 15) 0.11mi - 1:19(11:53/mi) 146/163bpm [1736b/mi] 19cal 245/501W 16) 0.08mi - 25(4:55/mi) 141/153bpm [693b/mi] 6cal 583/878W 17) 0.04mi - 1:17(33:07/mi) 139/157bpm [4603b/mi] 17cal 50/554W 18) 0.27mi - 1:27(5:28/mi) 148/164bpm [808b/mi] 21cal 525/813W 19) 0.13mi - 1:08(8:58/mi) 158/165bpm [1416b/mi] 18cal 369/613W 20) 0.2mi - 1:07(5:32/mi) 157/168bpm [869b/mi] 20cal 534/646W 21) 0.12mi - 1:02(9:00/mi) 159/168bpm [1431b/mi] 17cal 376/509W 22) 0.15mi - 50(5:44/mi) 156/164bpm [893b/mi] 14cal 544/662W 23) 0.1mi - 1:00(9:43/mi) 158/165bpm [1535b/mi] 17cal 390/520W 24) 0.09mi - 26(5:00/mi) 154/160bpm [769b/mi] 7cal 576/739W 25) 0.02mi - 1:32(1:05:35/mi) 142/164bpm [9312b/mi] 20cal 30/583W 26) 0.25mi - 1:30(6:05/mi) 147/166bpm [895b/mi] 21cal 524/846W 27) 0.13mi - 1:09(8:37/mi) 158/165bpm [1361b/mi] 19cal 376/609W 28) 0.2mi - 1:08(5:36/mi) 157/166bpm [878b/mi] 20cal 540/771W 29) 0.12mi - 55(7:51/mi) 162/167bpm [1272b/mi] 17cal 442/539W 30) 0.14mi - 50(5:54/mi) 162/166bpm [957b/mi] 15cal 548/667W 31) 0.12mi - 57(7:54/mi) 162/166bpm [1279b/mi] 16cal 404/469W 32) 0.08mi - 26(5:20/mi) 158/161bpm [844b/mi] 8cal 523/599W 33) 0.16mi - 1:49(11:17/mi) 111/161bpm [1252b/mi] 18cal 289/562W Add a comment	5.2mi, 44:54 Run - General 1) 5.15mi - 44:54(8:43/mi) 125/142bpm [1089b/mi] 583cal 349/484W 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
-	6.1mi, 47:33 Run - General 1) 6.09mi - 47:33(7:49/mi) 139/154bpm [1086b/mi] 705cal 395/520W Add a comment	10.6mi, 1:22:14 Run - General 1) 10.59mi - 1:22:14(7:46/mi) 143/160bpm [1110b/mi] 1241cal 387/580W Add a comment	-	6.1mi, 54:27 Run - General 1) 6.08mi - 54:27(8:58/mi) 126/142bpm [1129b/mi] 720cal 341/501W Add a comment	-	-

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