KeefG

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Recent Training
1st Jun	General	19.8mi	1:16:25
29th May	General	7.4mi	26:56
28th May	General	5mi	15:29
27th May	General	6mi	1:03:04
25th May	General	13.1mi	55:41

12 Month Benchmarks	Run	Bike
Mile	8:06	1:33
5k	26:18	7:22
5mi	43:42	12:30
10k	1:03:16	16:09

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	PB	WB
5mi	1		32:10 69.90			32:10 6:26/mi	69.90
10km	11	42:49 65.00	41:31 67.57	40:49 68.73	40:58 69.58	40:49 6:34/mi	69.58
6.6mi	1			43:01 68.96		43:01 6:34/mi	68.96
10mi	3	1:12:09 63.67	1:07:50 68.28			1:07:50 6:47/mi	68.28
20km	1		1:29:32 64.88			1:29:32 7:12/mi	64.88
13.1mi	9	1:39:42 60.43	1:35:15 64.29	1:26:48 70.55	1:28:41 69.63	1:26:48 6:38/mi	70.55
20mi	2		3:46:33 42.16	3:15:56 49.15		3:15:56 9:48/mi	49.15
26.2mi	4	4:08:55 51.16	3:51:59 54.90	3:30:13 61.08	3:16:53 65.76	3:16:53 7:31/mi	65.76

2016		Result	WAVA	Distance
10 Apr	Wiggle New Forest Sportive - Standard		0.00	69mi
2014		Result	WAVA	Distance
9 Mar	The Grizzly		0.00	20mi
2013		Result	WAVA	Distance
5 Oct	Wiggle New Forest Sportive 100 Brockenhurst	6:36:51	179.74	100mi
28 Jul	Durberville Dash 10k SB	40:58	69.58	10km
9 Jun	Kingston Lacy 10k	59:16	48.10	10km
5 May	North Dorset Village Marathon PB	3:16:53	65.76	26.2mi
24 Mar	Yeovil Half Marathon SB	1:28:41	69.63	13.1mi
23 Mar	Weymouth 10km	1:04:39	43.74	10km
2012		Result	WAVA	Distance
5 May	Fen Drayton 10k PB	40:49	68.73	10km
22 Apr	London Marathon SB	3:30:13	61.08	26.2mi
25 Mar	Yeovil Half Marathon PB	1:26:48	70.55	13.1mi
11 Mar	The Grizzly PB	3:15:56	49.15	20mi
5 Feb	Blackmore Vale Half-Marathon	1:31:59	66.58	13.1mi
2 Jan	Junction (Broadstone) Quarter Marathon PB	43:01	68.96	6.55mi
2011		Result	WAVA	Distance
20 Nov	Wimborne 10 PB	1:07:50	68.28	10mi
18 Sep	Littledown 5 PB	32:10	69.90	5mi
4 Sep	The Beast - Coming of Age	1:44:16	58.28	13mi
13 Aug	Maiden Newton Madness 10k	45:40	61.43	10km
17 Jul	Dundee Half Marathon SB	1:35:15	64.29	13.1mi
26 Jun	Blandford Bridges 10k SB	41:31	67.57	10km
12 Jun	Puddletown Plod PB	1:29:32	64.88	20km
1 May	North Dorset Village Marathon SB	3:51:59	54.90	26.2mi
24 Apr	St Georges Day 10K	42:00	66.26	10km
27 Mar	Yeovil Half Marathon	1:37:36	62.23	13.1mi
13 Mar	The Grizzly SB	3:46:33	42.16	20mi
6 Feb	Blackmore Vale Half Marathon	1:43:39	58.60	13.1mi
2010		Result	WAVA	Distance
21 Nov	Wimborne 10 SB	1:12:09	63.67	10mi
23 Oct	Weymouth 10	1:12:59	62.95	10mi
12 Sep	Robin Hood Marathon SB	4:08:55	51.16	26.2mi
1 Aug	Sturminster Newton Half Marathon	1:43:39	58.60	13.1mi
17 Jul	Swanage Half Marathon	1:45:24	57.63	13.1mi
20 Jun	Martock 10k SB	42:49	65.00	10km
29 May	Egdon Easy	43:07	64.55	10km
2 May	Great West Run SB	1:39:42	60.43	13.1mi
14 Mar	Sherborne Castles 10k	46:21	59.57	10km
17 Jan	Wellingborough10k Multi Terrain (1)	47:54	57.65	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	0	0	0	2	0	0	0	0	0	0	0	0	2
2024	73	61	21	12	17	0	0	0	0	0	0	0	184
2024	35	20	207	256	294	20	0	0	0	0	0	0	832
2023	0	2	0	0	0	0	0	6	0	0	0	0	8
2023	0	0	0	0	0	0	0	2.8	0	0	0	0	2.8
2023	80	57	74	80	80	45	80	58	61	94	65	67	842
2023	69	82	65	40	49	191	129	33	110	30	45	40	883
2022	0	0	0	4	0	0	0	0	0	0	0	0	4
2022	0	0	0	0	0	1.2	0.5	0.7	0	0	0	0	2.3
2022	87	87	51	47	56	56	63	72	91	95	90	77	871
2022	131	61	129	250	204	147	111	50	74	73	60	75	1366
2021	5	5	0	0	0	0	0	0	0	0	0	0	10
2021	0	0	0	0	0	0	0.4	0	0	0	0	0	0.4
2021	66	58	44	38	84	58	15	63	77	105	89	93	789
2021	177	236	236	196	91	130	289	97	138	124	80	94	1887
2020	0	0	2	0	0	0	0	0	0	0	0	0	2
2020	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2020	109	81	51	22	6	3	46	58	46	47	96	36	601
2020	85	183	293	523	709	584	366	183	275	189	44	189	3623
2019	0	1	0	0	0	0	0	6	0	0	0	0	7
2019	0	0	1	0	0	0	0	0.5	0	0.2	0	0	1.6
2019	162	96	137	77	50	64	54	47	59	98	84	81	1010
2019	61	20	94	225	312	212	464	255	189	75	115	136	2158
2018	6	3	0	0	0	0	0	0	0	0	0	0	10
2018	0.9	0	0	0	0	0.3	0.1	0.3	0	0	0	0	1.6
2018	151	134	101	69	116	111	88	48	23	144	153	118	1256
2018	157	384	613	505	563	458	485	323	284	120	112	160	4165
2017	0	0	0	3	4	0	0	4	6	0	0	0	17
2017	0.9	0.6	0	0	0	0	1	0.4	0	0	0	0	2.9
2017	158	150	95	98	63	80	98	114	146	164	150	143	1461
2017	92	150	490	527	547	430	215	234	130	112	96	238	3263
2016	0.1	0.6	1.1	0.9	0	0	0.3	0.6	0	0	0	0	3.6
2016	143	122	144	135	134	115	45	115	143	132	145	156	1530
2016	347	419	567	503	579	509	582	403	395	426	142	180	5052
2015	150	137	138	135	111	72	95	101	123	136	129	128	1454
2015	173	214	333	457	658	507	492	472	456	388	307	453	4911
2014	0.6	1.9	0.8	0	0	0	0	0	0	0	0	0	3.3
2014	135	111	90	56	48	23	53	98	80	83	84	140	1001
2014	90	222	333	393	417	545	559	389	264	309	91	78	3691
2013	167	182	217	215	173	163	134	118	152	126	125	128	1900
2013	92	55	6	130	91	184	429	199	166	125	127	126	1730
2012	169	179	208	144	161	171	166	142	140	158	171	171	1981
2012	0	0	0	0	0	0	47	307	209	95	99	24	780
2011	149	59	162	142	142	154	172	171	146	183	170	198	1850
2010	6	0	6	13	127	127	158	174	80	135	120	94	1040

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	Fri 10th May May 10	Sat 11th May May 11
-	2.9mi, 27:40 Run - General 1) 1mi - 9:27(9:27/mi) 128/140bpm [1210b/mi] 88cal 6.35/7.68mph 2) 1mi - 8:55(8:55/mi) 135/151bpm [1203b/mi] 89cal 6.73/7.06mph 3) 0.88mi - 9:18(10:32/mi) 146/160bpm [1537b/mi] 102cal 5.7/7.35mph Add a comment	14mi, 50:07 Bike - General 1) 5mi - 18:07(3:37/mi) 294cal 89/107rpm 16.55/22.7mph 2) 5mi - 21:04(4:13/mi) 335cal 88/114rpm 14.24/32.28mph 3) 4.01mi - 10:56(2:43/mi) 197cal 93/123rpm 22.03/42.44mph Add a comment	-	-	0mi, 2 Bike - General 1) 0mi - 2(0/mi) Add a comment 20.9mi, 1:21:14 Bike - General 1) 5mi - 20:55(4:11/mi) 279cal 76/95rpm 14.34/22.57mph 2) 5mi - 18:27(3:41/mi) 302cal 78/102rpm 16.26/29.96mph 3) 5mi - 17:46(3:33/mi) 311cal 77/94rpm 16.89/31.87mph 4) 5mi - 20:25(4:05/mi) 255cal 78/100rpm 14.69/21.17mph 5) 0.93mi - 3:40(3:57/mi) 50cal 79/97rpm 15.2/28.03mph Add a comment 2.6mi, 26:15 Run - General 1) 1mi - 9:38(9:38/mi) 144/165bpm [1386b/mi] 110cal 6.23/7.43mph 2) 1mi - 10:36(10:36/mi) 152/159bpm [1611b/mi] 128cal 5.66/7.03mph 3) 0.59mi - 6:01(10:11/mi) 158/165bpm [1610b/mi] 75cal 5.89/7.03mph Add a comment	24.2mi, 1:27:46 Bike - General 1) 5mi - 18:54(3:47/mi) 287cal 88/100rpm 15.88/20.97mph 2) 5mi - 18:31(3:42/mi) 290cal 89/110rpm 16.2/31.6mph 3) 5mi - 18:54(3:47/mi) 295cal 85/105rpm 15.87/30.52mph 4) 5mi - 18:29(3:42/mi) 323cal 88/113rpm 16.23/27.92mph 5) 4.16mi - 12:59(3:07/mi) 264cal 91/111rpm 19.26/25.97mph Add a comment
Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18
-	10mi, 28:39 Bike - General 1) 5mi - 14:31(2:54/mi) 314cal 20.67/25.39mph 2) 5mi - 14:02(2:48/mi) 314cal 88/96rpm 21.37/25.66mph 3) 0.02mi - 6(4:43/mi) 86/87rpm 12.7/19.77mph Add a comment	10mi, 32:31 Bike - General 1) 5mi - 16:08(3:14/mi) 251cal 81/92rpm 18.6/21.19mph 2) 5mi - 16:16(3:15/mi) 249cal 83/90rpm 18.44/20.74mph 3) 0.03mi - 7(4:31/mi) 86/86rpm 13.28/18.05mph Add a comment	15.4mi, 1:00:04 Bike - General 1) 5mi - 17:48(3:34/mi) 305cal 87/101rpm 16.85/22.98mph 2) 5mi - 24:53(4:59/mi) 343cal 84/123rpm 12.06/47.18mph 3) 5mi - 15:47(3:09/mi) 289cal 91/108rpm 19.01/25.5mph 4) 0.42mi - 1:37(3:51/mi) 22cal 94/104rpm 15.55/20.02mph Add a comment	26.3mi, 1:38:16 Bike - General 1) 5mi - 17:57(3:35/mi) 292cal 93/111rpm 16.72/24.56mph 2) 5mi - 19:09(3:50/mi) 291cal 90/122rpm 15.67/42.48mph 3) 5mi - 20:10(4:02/mi) 273cal 91/110rpm 14.88/24.78mph 4) 5mi - 17:51(3:34/mi) 293cal 89/108rpm 16.81/26.7mph 5) 5mi - 19:16(3:51/mi) 319cal 90/108rpm 15.57/35.37mph 6) 1.34mi - 3:54(2:55/mi) 72cal 89/113rpm 20.55/31.25mph Add a comment	14.5mi, 53:27 Bike - General 1) 5mi - 19:01(3:48/mi) 296cal 86/100rpm 15.78/20.84mph 2) 5mi - 19:45(3:57/mi) 293cal 86/107rpm 15.19/30.61mph 3) 4.53mi - 14:41(3:14/mi) 253cal 91/109rpm 18.52/25.55mph Add a comment	54.6mi, 3:21:47 Bike - General 1) 5mi - 19:48(3:58/mi) 348cal 91/112rpm 15.15/33.38mph 2) 5mi - 18:05(3:37/mi) 356cal 93/112rpm 16.58/43.47mph 3) 5mi - 15:00(3:00/mi) 294cal 91/114rpm 20.01/35.25mph 4) 5mi - 15:35(3:07/mi) 319cal 94/115rpm 19.26/36.9mph 5) 5mi - 16:46(3:21/mi) 332cal 94/116rpm 17.9/24.99mph 6) 5mi - 17:47(3:33/mi) 318cal 93/111rpm 16.87/33.59mph 7) 5mi - 18:20(3:40/mi) 318cal 93/114rpm 16.36/26.25mph 8) 5mi - 27:22(5:28/mi) 377cal 85/113rpm 10.97/26.93mph 9) 5mi - 18:49(3:46/mi) 291cal 92/112rpm 15.94/37.52mph 10) 5mi - 18:08(3:38/mi) 329cal 92/110rpm 16.55/33.82mph 11) 4.63mi - 16:08(3:29/mi) 254cal 96/115rpm 17.24/28.61mph Add a comment
Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25
-	19.8mi, 1:13:02 Bike - General 1) 5mi - 18:19(3:40/mi) 313cal 82/108rpm 16.38/33.67mph 2) 5mi - 17:14(3:27/mi) 268cal 86/105rpm 17.4/28.66mph 3) 5mi - 18:53(3:47/mi) 261cal 91/106rpm 15.89/23.98mph 4) 4.78mi - 18:35(3:54/mi) 272cal 92/120rpm 15.42/29.28mph Add a comment	-	2.6mi, 26:50 Run - General 1) 1mi - 10:04(10:04/mi) 130/145bpm [1308b/mi] 99cal 5.96/7.45mph 2) 1mi - 11:10(11:10/mi) 143/158bpm [1596b/mi] 125cal 5.38/6.39mph 3) 0.59mi - 5:37(9:31/mi) 145/156bpm [1380b/mi] 63cal 6.31/6.99mph Add a comment	22.2mi, 1:25:29 Bike - General 1) 5mi - 20:40(4:08/mi) 320cal 84/115rpm 14.52/43.88mph 2) 5mi - 26:01(5:12/mi) 354cal 86/112rpm 11.53/24.45mph 3) 5mi - 17:54(3:35/mi) 286cal 86/128rpm 16.75/49.26mph 4) 5mi - 14:38(2:56/mi) 287cal 92/113rpm 20.5/32.45mph 5) 2.21mi - 6:16(2:50/mi) 135cal 99/113rpm 21.14/25.42mph Add a comment	14.8mi, 54:56 Bike - General 1) 5mi - 17:57(3:35/mi) 295cal 89/105rpm 16.71/23.42mph 2) 5mi - 20:27(4:05/mi) 289cal 89/123rpm 14.67/45.37mph 3) 4.79mi - 16:32(3:27/mi) 261cal 92/112rpm 17.39/27.73mph Add a comment	13.1mi, 55:41 Bike - General 1) 5mi - 24:51(4:58/mi) 244cal 68/95rpm 12.07/19.07mph 2) 5mi - 18:51(3:46/mi) 235cal 82/109rpm 15.91/22.02mph 3) 3.09mi - 11:58(3:52/mi) 153cal 88/106rpm 15.49/25.59mph Add a comment
Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1
-	6mi, 1:03:04 Run - General 1) 1mi - 9:52(9:52/mi) 132/139bpm [1303b/mi] 101cal 6.08/6.99mph 2) 1mi - 11:15(11:15/mi) 137/143bpm [1542b/mi] 112cal 5.33/6.57mph 3) 1mi - 11:32(11:32/mi) 141/148bpm [1627b/mi] 116cal 5.2/6.68mph 4) 1mi - 10:49(10:49/mi) 143/151bpm [1546b/mi] 105cal 5.55/6.85mph 5) 1mi - 10:11(10:11/mi) 150/153bpm [1527b/mi] 112cal 5.89/6.8mph 6) 1mi - 9:15(9:15/mi) 150/153bpm [1388b/mi] 104cal 6.48/7.08mph 7) 0.01mi - 9(10:25/mi) 152/153bpm [1584b/mi] 1cal 5.76/5.8mph Add a comment	5mi, 15:29 Bike - General 1) 5mi - 15:20(3:04/mi) 279cal 84/91rpm 19.56/23.78mph 2) 0.02mi - 8(8:45/mi) 84/91rpm 6.85/20.65mph Add a comment	7.4mi, 26:56 Bike - General 1) 5mi - 18:11(3:38/mi) 287cal 88/103rpm 16.49/26.12mph 2) 2.38mi - 8:44(3:40/mi) 111cal 90/102rpm 16.36/19.65mph Add a comment	-	-	19.8mi, 1:16:25 Bike - General 1) 5mi - 19:23(3:53/mi) 307cal 81/116rpm 15.48/31.92mph 2) 5mi - 18:00(3:36/mi) 274cal 88/107rpm 16.66/25.88mph 3) 5mi - 19:14(3:51/mi) 258cal 89/106rpm 15.6/22.89mph 4) 4.83mi - 19:48(4:06/mi) 286cal 89/114rpm 14.65/32.59mph Add a comment

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