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Poncho

Last on at 1pm, 21st Mar 2024

M50

About
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Mileage
Training

Miles
446
Miles
10

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Recent Training
13th May	General	4.1mi	38:18
11th May	General	10.6mi	1:45:47
8th May	General	4.1mi	39:14
6th May	General	4mi	38:29
4th May	General	1.5mi	15:56

12 Month Benchmarks	Run
Mile	7:54
5k	28:24
5mi	46:24
10k	1:03:33
10mi	1:44:19
Half	2:16:13

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Best Times
Best WAVA

Dist	Races	PB	WB

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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	8	2	0	0	0	0	0	0	0	0	10
2024	94	81	101	85	38	0	0	0	0	0	0	0	399
2023	0	0	0	0	0	0	0	0	0	0	0	47	47

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
-	-	0.4mi, 3:53 Run - General 1) 0.4mi - 3:53(9:39/mi) 144/162bpm [1389b/mi] 48cal Add a comment 10.3mi, 1:40:58 Run - General 1) 1mi - 10:02(10:02/mi) 139/157bpm [1394b/mi] 125cal 2) 1mi - 10:01(10:01/mi) 147/159bpm [1472b/mi] 128cal 3) 1mi - 9:43(9:43/mi) 144/157bpm [1400b/mi] 123cal 4) 1mi - 9:35(9:35/mi) 156/182bpm [1496b/mi] 126cal 5) 1mi - 9:35(9:35/mi) 164/179bpm [1572b/mi] 128cal 6) 1mi - 9:28(9:28/mi) 157/175bpm [1486b/mi] 118cal 7) 1mi - 10:07(10:07/mi) 171/176bpm [1729b/mi] 135cal 8) 1mi - 9:43(9:43/mi) 172/182bpm [1672b/mi] 128cal 9) 1mi - 9:49(9:49/mi) 157/171bpm [1542b/mi] 123cal 10) 1mi - 10:00(10:00/mi) 161/180bpm [1610b/mi] 125cal 11) 0.33mi - 2:54(8:55/mi) 176/181bpm [1568b/mi] 41cal Add a comment	-	4.1mi, 40:15 Run - General 1) 1mi - 10:13(10:13/mi) 132/140bpm [1349b/mi] 125cal 2) 1mi - 9:55(9:55/mi) 143/150bpm [1418b/mi] 128cal 3) 1mi - 9:52(9:52/mi) 144/154bpm [1421b/mi] 126cal 4) 1mi - 9:22(9:22/mi) 143/147bpm [1341b/mi] 121cal 5) 0.1mi - 52(8:34/mi) 146/148bpm [1250b/mi] 12cal Add a comment	-	4.6mi, 44:22 Run - General 1) 1mi - 9:36(9:36/mi) 136/152bpm [1306b/mi] 124cal 2) 1mi - 9:14(9:14/mi) 147/159bpm [1357b/mi] 125cal 3) 1mi - 9:34(9:34/mi) 148/156bpm [1417b/mi] 130cal 4) 1mi - 9:51(9:51/mi) 144/155bpm [1419b/mi] 119cal 5) 0.64mi - 6:06(9:32/mi) 147/156bpm [1401b/mi] 78cal 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
-	-	10.2mi, 1:37:34 Run - General 1) 1mi - 10:00(10:00/mi) 127/140bpm [1270b/mi] 121cal 2) 1mi - 9:53(9:53/mi) 136/145bpm [1345b/mi] 126cal 3) 1mi - 10:06(10:06/mi) 139/146bpm [1403b/mi] 124cal 4) 1mi - 9:51(9:51/mi) 143/154bpm [1409b/mi] 126cal 5) 1mi - 9:47(9:47/mi) 142/155bpm [1389b/mi] 119cal 6) 1mi - 10:03(10:03/mi) 145/153bpm [1457b/mi] 128cal 7) 1mi - 9:48(9:48/mi) 145/155bpm [1420b/mi] 125cal 8) 1mi - 9:40(9:40/mi) 156/174bpm [1509b/mi] 128cal 9) 1mi - 8:55(8:55/mi) 167/177bpm [1488b/mi] 120cal 10) 1mi - 8:13(8:13/mi) 177/187bpm [1455b/mi] 124cal 11) 0.17mi - 1:19(7:54/mi) 171/179bpm [1351b/mi] 20cal Add a comment	-	4mi, 37:24 Run - General 1) 1mi - 9:45(9:45/mi) 135/155bpm [1316b/mi] 126cal 2) 1mi - 9:34(9:34/mi) 152/158bpm [1455b/mi] 128cal 3) 1mi - 9:00(9:00/mi) 153/165bpm [1376b/mi] 121cal 4) 1mi - 8:55(8:55/mi) 158/164bpm [1409b/mi] 126cal 5) 0.02mi - 10(6:58/mi) 163/165bpm [1136b/mi] 2cal Add a comment	-	5mi, 48:59 Run - General 1) 1mi - 9:48(9:48/mi) 131/143bpm [1283b/mi] 121cal 2) 1mi - 9:35(9:35/mi) 143/151bpm [1370b/mi] 128cal 3) 1mi - 9:46(9:46/mi) 140/149bpm [1367b/mi] 120cal 4) 1mi - 9:51(9:51/mi) 148/166bpm [1457b/mi] 122cal 5) 1mi - 9:47(9:47/mi) 144/152bpm [1410b/mi] 122cal 6) 0.02mi - 12(8:39/mi) 153/156bpm [1323b/mi] 3cal 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
-	-	1.5mi, 15:56 Run - General 1) 1mi - 10:20(10:20/mi) 148/168bpm [1530b/mi] 125cal 2) 0.51mi - 5:35(10:52/mi) 145/150bpm [1576b/mi] 66cal Add a comment 3.1mi, 25:18 Run - General 1) 1mi - 8:00(8:00/mi) 166/184bpm [1327b/mi] 117cal 2) 1mi - 8:11(8:11/mi) 177/185bpm [1448b/mi] 124cal 3) 1mi - 8:25(8:25/mi) 174/180bpm [1465b/mi] 126cal 4) 0.09mi - 43(7:46/mi) 178/180bpm [1384b/mi] 11cal Add a comment 5.4mi, 53:12 Run - General 1) 1mi - 9:53(9:53/mi) 144/161bpm [1422b/mi] 123cal 2) 1mi - 9:39(9:39/mi) 148/166bpm [1428b/mi] 123cal 3) 1mi - 9:41(9:41/mi) 142/149bpm [1374b/mi] 128cal 4) 1mi - 9:55(9:55/mi) 144/155bpm [1427b/mi] 129cal 5) 1mi - 9:41(9:41/mi) 143/151bpm [1385b/mi] 120cal 6) 0.41mi - 4:24(10:40/mi) 151/158bpm [1611b/mi] 59cal Add a comment	-	4mi, 38:29 Run - General 1) 1mi - 10:03(10:03/mi) 139/147bpm [1396b/mi] 128cal 2) 1mi - 9:41(9:41/mi) 148/152bpm [1434b/mi] 129cal 3) 1mi - 9:14(9:14/mi) 149/155bpm [1375b/mi] 123cal 4) 1mi - 9:22(9:22/mi) 154/159bpm [1443b/mi] 127cal 5) 0.02mi - 9(8:48/mi) 157/157bpm [1382b/mi] 2cal Add a comment	-	4.1mi, 39:14 Run - General 1) 1mi - 9:32(9:32/mi) 137/149bpm [1306b/mi] 124cal 2) 1mi - 9:32(9:32/mi) 146/160bpm [1392b/mi] 122cal 3) 1mi - 9:23(9:23/mi) 153/164bpm [1435b/mi] 119cal 4) 1mi - 9:36(9:36/mi) 161/173bpm [1545b/mi] 126cal 5) 0.12mi - 1:11(9:35/mi) 170/173bpm [1629b/mi] 15cal Add a comment
Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15
-	-	10.6mi, 1:45:47 Run - General 1) 1mi - 10:14(10:14/mi) 130/147bpm [1330b/mi] 128cal 2) 1mi - 9:56(9:56/mi) 138/145bpm [1370b/mi] 125cal 3) 1mi - 10:01(10:01/mi) 141/147bpm [1414b/mi] 126cal 4) 1mi - 9:48(9:48/mi) 138/149bpm [1352b/mi] 120cal 5) 1mi - 10:02(10:02/mi) 142/149bpm [1425b/mi] 126cal 6) 1mi - 9:58(9:58/mi) 151/162bpm [1504b/mi] 124cal 7) 1mi - 10:06(10:06/mi) 151/162bpm [1525b/mi] 122cal 8) 1mi - 10:17(10:17/mi) 152/161bpm [1564b/mi] 128cal 9) 1mi - 9:49(9:49/mi) 151/165bpm [1481b/mi] 122cal 10) 1mi - 9:54(9:54/mi) 161/175bpm [1593b/mi] 127cal 11) 0.57mi - 5:42(9:57/mi) 156/168bpm [1551b/mi] 72cal Add a comment	-	4.1mi, 38:18 Run - General 1) 1mi - 9:26(9:26/mi) 136/148bpm [1283b/mi] 122cal 2) 1mi - 9:32(9:32/mi) 148/157bpm [1412b/mi] 128cal 3) 1mi - 9:24(9:24/mi) 151/160bpm [1420b/mi] 127cal 4) 1mi - 8:46(8:46/mi) 154/163bpm [1350b/mi] 122cal 5) 0.14mi - 1:09(8:09/mi) 158/160bpm [1287b/mi] 17cal Add a comment	-	-

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