vronski

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Recent Training
14th May	General	1.4mi	23:29
13th May	General	1.5mi	26:46
12th May	General	65mi	4:20:03
10th May	General	120.3mi	8:07:05
9th May	General	125.2mi	8:04:11

12 Month Benchmarks	Run	Bike
Mile	5:27	1:29
5k	35:46	6:15
5mi	58:53	10:37

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Best Times
Best WAVA

Dist	Races	2014	PB	WB
13.1mi	1	1:51:46 59.17	1:51:46 8:32/mi	59.17

2014		Result	WAVA	Distance
25 May	Edinburgh Half Marathon PB	1:51:46	59.17	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	25	63	36	34	10	0	0	0	0	0	0	0	168
2024	0	0	0	0	3	0	0	0	0	0	0	0	3
2024	18	210	530	530	563	0	0	0	0	0	0	0	1852
2023	48	49	58	43	48	36	3	14	33	44	40	34	451
2023	1.1	0	0	0	0	0	0	1	0	0	0	0	2.2
2023	0	0	0	0	0	0	0	7	18	20	9	0	55
2023	102	353	177	993	1068	710	1685	1467	78	46	147	0	6826
2022	28	36	29	4	0	0	2	34	45	15	64	40	297
2022	0	0	0	0	0	0	0	0	0	0	0	0.6	0.6
2022	5	1	0	0	0	0	0	0	0	0	0	0	6
2022	320	212	366	435	1332	387	0	135	56	99	73	134	3548
2021	21	19	10	23	20	0	23	40	30	35	44	35	299
2021	9	14	0	3	0	0	0	0	0	0	0	0	27
2021	24	45	188	210	355	122	118	97	75	7	11	69	1321
2020	22	25	40	32	28	13	11	4	11	8	13	0	208
2020	0	186	132	447	184	226	291	139	224	355	47	0	2230
2019	14	3	0	3	0	0	6	50	6	10	16	10	118
2019	517	289	236	623	276	462	543	56	562	337	0	151	4052
2018	10	29	30	27	25	11	9	10	8	0	13	0	173
2018	0	100	121	28	114	143	950	256	399	150	193	0	2454
2017	78	48	75	22	41	14	25	30	16	19	6	8	383
2017	62	59	0	45	22	405	262	336	543	31	274	112	2151
2016	53	44	92	51	19	0	26	23	44	57	26	65	502
2016	25	35	63	38	89	2	176	102	405	60	183	3	1179
2015	24	24	55	114	93	11	15	59	40	18	45	9	508
2015	24	30	106	62	44	368	43	192	50	0	13	0	931
2014	0	0	0	0	0	0	0	0	0	0	23	28	50
2014	151	46	0	52	127	60	0	0	0	0	93	29	558

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
-	4.3mi, 22:32 Bike - General 1) 4.26mi - 22:32(5:17/mi) 96/126bpm [508b/mi] 218cal 67/100rpm 183/346W Add a comment 1.8mi, 36:56 Walk - General 1) 1mi - 19:29(19:29/mi) 83/93bpm [1617b/mi] 115cal 51/59rpm 2) 0.83mi - 17:27(20:59/mi) 80/96bpm [1678b/mi] 97cal 42/121rpm Add a comment 3.3mi, 1:10:42 Walk - General 1) 1mi - 26:28(26:28/mi) 65/89bpm [1721b/mi] 110cal 33/77rpm 2) 1mi - 18:14(18:14/mi) 85/104bpm [1550b/mi] 113cal 54/91rpm 3) 1mi - 19:53(19:53/mi) 77/98bpm [1531b/mi] 111cal 50/62rpm 4) 0.32mi - 6:06(18:58/mi) 71/75bpm [1347b/mi] 32cal 54/62rpm Add a comment	3.6mi, 20:07 Bike - General 1) 3.57mi - 20:07(5:38/mi) 103/127bpm [580b/mi] 228cal 64/96rpm 198/407W Add a comment 64.1mi, 5:32:43 Bike - General 1) 16.02mi - 1:28:42(5:32/mi) 104/128bpm [576b/mi] 958cal 69/97rpm 196/480W 2) 22.6mi - 1:58:40(5:15/mi) 110/138bpm [578b/mi] 1308cal 70/102rpm 206/393W 3) 7.57mi - 34:29(4:33/mi) 113/137bpm [515b/mi] 367cal 71/93rpm 201/356W 4) 17.9mi - 1:30:52(5:05/mi) 102/125bpm [518b/mi] 852cal 65/111rpm 195/396W Add a comment	71.5mi, 6:00:24 Bike - General 1) 16.01mi - 1:30:18(5:38/mi) 103/124bpm [581b/mi] 950cal 69/92rpm 187/397W 2) 6.71mi - 41:16(6:09/mi) 105/122bpm [645b/mi] 463cal 68/93rpm 195/366W 3) 14.01mi - 1:03:48(4:33/mi) 100/135bpm [456b/mi] 544cal 70/95rpm 177/378W 4) 18.75mi - 1:28:16(4:42/mi) 111/139bpm [523b/mi] 957cal 70/98rpm 207/419W 5) 4.91mi - 23:19(4:45/mi) 117/137bpm [555b/mi] 293cal 75/101rpm 229/381W 6) 11.15mi - 53:26(4:48/mi) 105/137bpm [503b/mi] 513cal 68/97rpm 208/407W Add a comment	-	55.4mi, 4:44:30 Bike - General 1) 18.35mi - 1:37:41(5:19/mi) 103/128bpm [548b/mi] 1013cal 69/97rpm 188/402W 2) 0.78mi - 6:06(7:48/mi) 111/121bpm [867b/mi] 86cal 69/83rpm 212/332W 3) 21.87mi - 1:57:14(5:22/mi) 108/131bpm [579b/mi] 1305cal 66/94rpm 201/400W 4) 2.68mi - 8:40(3:14/mi) 103/128bpm [333b/mi] 63cal 65/91rpm 166/314W 5) 11.75mi - 54:48(4:40/mi) 106/135bpm [494b/mi] 517cal 64/87rpm 180/455W Add a comment	67.1mi, 5:13:39 Bike - General 1) 10.01mi - 49:34(4:57/mi) 94/127bpm [466b/mi] 495cal 69/96rpm 170/510W 2) 11.92mi - 51:59(4:22/mi) 97/124bpm [423b/mi] 520cal 72/100rpm 174/386W 3) 12.5mi - 1:04:41(5:11/mi) 102/134bpm [528b/mi] 654cal 71/102rpm 191/348W 4) 5mi - 29:07(5:50/mi) 128/145bpm [746b/mi] 422cal 76/97rpm 236/445W 5) 0.76mi - 2:51(3:46/mi) 98/106bpm [369b/mi] 23cal 70/82rpm 120/201W 6) 13.08mi - 54:05(4:08/mi) 110/147bpm [455b/mi] 560cal 70/97rpm 205/408W 7) 5.1mi - 23:45(4:39/mi) 124/141bpm [577b/mi] 317cal 75/104rpm 232/420W 8) 8.21mi - 33:09(4:02/mi) 113/145bpm [456b/mi] 330cal 72/96rpm 219/378W 9) 0.56mi - 4:28(7:55/mi) 127/134bpm [1006b/mi] 67cal 75/100rpm 234/367W 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
2mi, 42:11 Walk - General 1) 1mi - 21:26(21:26/mi) 78/100bpm [1672b/mi] 110cal 40/76rpm 2) 1mi - 20:22(20:22/mi) 83/99bpm [1690b/mi] 118cal 44/120rpm 3) 0.02mi - 23(23:33/mi) 73/74bpm [1719b/mi] 2cal 53/55rpm Add a comment 2mi, 41:07 Walk - General 1) 1mi - 20:16(20:16/mi) 74/97bpm [1500b/mi] 109cal 47/69rpm 2) 1mi - 20:40(20:40/mi) 69/88bpm [1426b/mi] 102cal 49/71rpm 3) 0.01mi - 12(19:12/mi) 73/77bpm [1401b/mi] 1cal 39/54rpm Add a comment 15.5mi, 1:16:12 Bike - General 1) 7.57mi - 39:47(5:15/mi) 92/120bpm [483b/mi] 357cal 68/96rpm 158/414W 2) 7.93mi - 36:26(4:35/mi) 98/125bpm [450b/mi] 374cal 69/100rpm 179/400W Add a comment	-	3.7mi, 1:06:55 Walk - General 1) 1mi - 17:53(17:53/mi) 63/73bpm [1127b/mi] 116cal 47/61rpm 2) 1mi - 17:11(17:11/mi) 66/80bpm [1134b/mi] 74cal 3) 1mi - 18:41(18:41/mi) 62/80bpm [1159b/mi] 62cal 52/60rpm 4) 0.7mi - 13:09(18:50/mi) 68/81bpm [1280b/mi] 29cal 50/59rpm Add a comment	2mi, 44:18 Walk - General 1) 1mi - 24:05(24:05/mi) 84/94bpm [2024b/mi] 157cal 39/60rpm 2) 0.97mi - 20:13(20:54/mi) 62/78bpm [1295b/mi] 103cal 52/60rpm Add a comment	-	26.6mi, 1:24:40 Bike - General 1) 2.3mi - 10:08(4:24/mi) 71cal 73/86rpm 115/148W 13.64/17.26mph 2) 0.39mi - 1:22(3:30/mi) 12cal 77/81rpm 127/245W 17.18/22.96mph 3) 6.08mi - 15:58(2:37/mi) 312cal 81/99rpm 303/407W 22.87/22.96mph 4) 0.19mi - 38(3:20/mi) 8cal 79/88rpm 195/286W 18/22.9mph 5) 1.29mi - 4:21(3:22/mi) 56cal 77/85rpm 193/256W 17.81/17.85mph 6) 6.08mi - 16:43(2:45/mi) 320cal 81/114rpm 299/427W 21.83/24.98mph 7) 1.79mi - 7:38(4:16/mi) 101cal 83/100rpm 285/425W 14.07/24.98mph 8) 8.41mi - 27:52(3:19/mi) 425cal 77/119rpm 243/552W 18.11/26.74mph Add a comment	1.9mi, 1:10:09 Walk - General 1) 1mi - 48:36(48:36/mi) 61/87bpm [2964b/mi] 155cal 18/66rpm 2) 0.93mi - 21:34(23:10/mi) 67/81bpm [1552b/mi] 104cal 41/60rpm 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
122.2mi, 8:35:00 Bike - General 1) 15.77mi - 1:10:55(4:30/mi) 108/135bpm [486b/mi] 829cal 74/108rpm 188/572W 2) 1.93mi - 11:09(5:46/mi) 125/131bpm [720b/mi] 162cal 81/89rpm 218/300W 3) 15.85mi - 49:38(3:08/mi) 108/131bpm [338b/mi] 475cal 74/96rpm 167/430W 4) 7.49mi - 31:10(4:10/mi) 122/141bpm [508b/mi] 360cal 75/95rpm 199/335W 5) 21.31mi - 1:15:48(3:33/mi) 113/140bpm [402b/mi] 714cal 73/9rpm 164/357W 6) 33.02mi - 2:32:09(4:36/mi) 120/145bpm [553b/mi] 1760cal 73/102rpm 180/435W 7) 26.84mi - 2:04:12(4:38/mi) 118/137bpm [546b/mi] 1423cal 73/97rpm 182/411W Add a comment	3.5mi, 51:23 Run - General 1) 1mi - 16:56(16:56/mi) 87/110bpm [1473b/mi] 164cal 57/63rpm 2) 1mi - 24:08(24:08/mi) 70/93bpm [1689b/mi] 95cal 18/61rpm 3) 1mi - 5:42(5:42/mi) 103/114bpm [587b/mi] 61cal 4) 0.46mi - 4:37(10:01/mi) 96/108bpm [962b/mi] 27cal Add a comment 1.9mi, 43:43 Walk - General 1) 1mi - 18:03(18:03/mi) 69/83bpm [1245b/mi] 108cal 55/60rpm 2) 0.87mi - 25:40(29:24/mi) 67/88bpm [1970b/mi] 109cal 22/75rpm Add a comment	45.4mi, 2:25:10 Bike - General 1) 23.14mi - 1:13:49(3:11/mi) 111/126bpm [354b/mi] 912cal 77/90rpm 182/305W 18.81/19.47mph 2) 1.86mi - 5:47(3:07/mi) 117/123bpm [364b/mi] 77cal 76/83rpm 200/258W 19.3/19.7mph 3) 5.53mi - 17:17(3:07/mi) 118/123bpm [369b/mi] 230cal 75/83rpm 198/267W 19.21/19.7mph 4) 14.85mi - 48:17(3:15/mi) 115/123bpm [374b/mi] 609cal 75/102rpm 190/270W 18.45/19.7mph Add a comment	1.9mi, 38:51 Walk - General 1) 1mi - 19:10(19:10/mi) 73/83bpm [1399b/mi] 108cal 53/58rpm 2) 0.9mi - 19:41(21:46/mi) 72/88bpm [1567b/mi] 102cal 36/57rpm Add a comment 0mi, 1:10:21 Cross - Strength Add a comment 1.9mi, 33:45 Walk - General 1) 1mi - 17:43(17:43/mi) 69/86bpm [1222b/mi] 108cal 57/60rpm 2) 0.85mi - 16:03(18:48/mi) 71/81bpm [1334b/mi] 98cal 55/60rpm Add a comment	64.7mi, 4:34:10 Bike - General 1) 12.24mi - 1:03:31(5:11/mi) 86/119bpm [446b/mi] 474cal 60/90rpm 124/387W 2) 15.55mi - 1:02:49(4:02/mi) 95/119bpm [384b/mi] 601cal 72/104rpm 155/408W 3) 13.96mi - 1:00:01(4:18/mi) 98/124bpm [421b/mi] 555cal 71/102rpm 143/397W 4) 14.8mi - 59:58(4:03/mi) 106/127bpm [429b/mi] 669cal 73/106rpm 179/427W 5) 8.19mi - 27:51(3:24/mi) 121/140bpm [412b/mi] 400cal 80/103rpm 221/537W Add a comment	-	20.3mi, 1:28:21 Bike - General 1) 3.05mi - 12:34(4:07/mi) 89/119bpm [367b/mi] 112cal 68/97rpm 143/354W 2) 4.21mi - 17:50(4:14/mi) 96/117bpm [407b/mi] 179cal 70/100rpm 157/392W 3) 0.78mi - 4:21(5:34/mi) 132/139bpm [735b/mi] 77cal 73/103rpm 274/398W 4) 0.26mi - 2:24(9:09/mi) 112/130bpm [1025b/mi] 28cal 63/96rpm 173/370W 5) 0.69mi - 4:04(5:54/mi) 136/145bpm [803b/mi] 77cal 73/101rpm 289/424W 6) 0.77mi - 3:34(4:39/mi) 113/139bpm [525b/mi] 28cal 64/104rpm 206/372W 7) 0.66mi - 3:47(5:45/mi) 137/144bpm [788b/mi] 70cal 65/99rpm 287/408W 8) 1.05mi - 3:23(3:13/mi) 100/142bpm [322b/mi] 10cal 42/65rpm 99/190W 9) 0.66mi - 4:06(6:13/mi) 129/143bpm [802b/mi] 74cal 74/94rpm 275/427W 10) 1.76mi - 5:23(3:03/mi) 99/143bpm [302b/mi] 20cal 58/81rpm 113/176W 11) 0.47mi - 4:04(8:38/mi) 131/144bpm [1130b/mi] 75cal 67/105rpm 283/381W 12) 0.01mi - 14(16:28/mi) 126/142bpm [2075b/mi] 2cal 49/59rpm 169/256W 13) 1mi - 6:12(6:11/mi) 138/149bpm [854b/mi] 110cal 76/94rpm 272/414W 14) 4.87mi - 16:25(3:22/mi) 107/148bpm [361b/mi] 140cal 69/93rpm 171/459W 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
125.2mi, 8:04:11 Bike - General 1) 15.86mi - 1:01:04(3:51/mi) 105/132bpm [404b/mi] 719cal 72/101rpm 188/400W 2) 15.15mi - 1:02:02(4:06/mi) 107/129bpm [438b/mi] 712cal 73/104rpm 177/456W 3) 14.93mi - 59:13(3:58/mi) 104/130bpm [412b/mi] 630cal 72/92rpm 168/395W 4) 15.25mi - 57:40(3:47/mi) 104/128bpm [393b/mi] 626cal 72/94rpm 172/471W 5) 14.86mi - 1:00:00(4:02/mi) 109/134bpm [440b/mi] 710cal 73/92rpm 179/352W 6) 12.81mi - 45:18(3:32/mi) 109/136bpm [385b/mi] 488cal 70/89rpm 187/380W 7) 12.39mi - 46:07(3:43/mi) 102/119bpm [380b/mi] 463cal 69/87rpm 148/315W 8) 23.93mi - 1:32:46(3:53/mi) 107/126bpm [415b/mi] 1037cal 73/101rpm 168/391W Add a comment	120.3mi, 8:07:05 Bike - General 1) 15.04mi - 1:00:00(3:59/mi) 91/116bpm [363b/mi] 574cal 73/99rpm 151/389W 2) 15.24mi - 1:05:15(4:17/mi) 98/117bpm [420b/mi] 696cal 73/210rpm 169/512W 3) 13.78mi - 58:42(4:16/mi) 96/120bpm [409b/mi] 582cal 71/91rpm 161/320W 4) 14.82mi - 56:41(3:50/mi) 96/119bpm [367b/mi] 531cal 71/95rpm 154/367W 5) 13.62mi - 59:31(4:22/mi) 103/123bpm [450b/mi] 637cal 71/96rpm 164/346W 6) 4.08mi - 10:48(2:39/mi) 80/99bpm [212b/mi] 45cal 54/81rpm 114/175W 7) 6.21mi - 25:03(4:02/mi) 94/111bpm [379b/mi] 232cal 68/88rpm 136/302W 8) 23.29mi - 1:31:52(3:57/mi) 116/136bpm [458b/mi] 1117cal 74/101rpm 194/436W 9) 14.26mi - 59:11(4:09/mi) 113/129bpm [469b/mi] 676cal 73/99rpm 174/421W Add a comment	-	65mi, 4:20:03 Bike - General 1) 15.74mi - 1:00:11(3:49/mi) 99/124bpm [379b/mi] 630cal 73/103rpm 168/379W 2) 15.65mi - 59:49(3:49/mi) 103/124bpm [394b/mi] 645cal 76/92rpm 161/393W 3) 14.75mi - 1:00:00(4:04/mi) 106/129bpm [431b/mi] 633cal 73/107rpm 167/406W 4) 14.63mi - 1:00:39(4:09/mi) 115/134bpm [477b/mi] 685cal 74/103rpm 193/496W 5) 4.24mi - 19:22(4:34/mi) 112/134bpm [512b/mi] 203cal 75/111rpm 190/525W 6) 0.01mi - 1(3:50/mi) 112/112bpm [429b/mi] 87/89rpm 186/233W Add a comment	1.5mi, 26:46 Walk - General 1) 1mi - 18:07(18:07/mi) 68/88bpm [1232b/mi] 116cal 54/60rpm 2) 0.5mi - 8:39(17:18/mi) 75/81bpm [1298b/mi] 56cal 56/60rpm Add a comment	1.4mi, 23:29 Walk - General 1) 1mi - 17:31(17:31/mi) 67/75bpm [1173b/mi] 113cal 54/62rpm 2) 0.35mi - 5:58(16:53/mi) 71/76bpm [1199b/mi] 40cal 57/60rpm Add a comment	-

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