TWK

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Recent Training
6th Jun	General	5.2mi	48:39
4th Jun	General	6.6mi	1:03:20
3rd Jun	General	0.2mi	6:13
3rd Jun	General	6.9mi	1:03:55
1st Jun	General	5.4mi	50:39

12 Month Benchmarks	Run
Mile	7:21
5k	25:34
5mi	43:02
10k	54:30

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2024 Targets	Set your targets
Run 994 Swim 23

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+ 127 others

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Best Times
Best WAVA

Dist	Races	2011	PB	WB
13.1mi	1	1:51:34 54.00	1:51:34 8:31/mi	54.00
26.2mi	1	4:13:09 49.52	4:13:09 9:40/mi	49.52

2011		Result	WAVA	Distance
30 Oct	Barns Green Half Marathon PB	1:51:34	54.00	13.1mi
10 Apr	Brighton Marathon PB	4:13:09	49.52	26.2mi

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	0	0.7	0.2	0	0	0	0	0	0	0.8
2024	105	81	113	100	69	24	0	0	0	0	0	0	491
2023	3.2	1.9	0	1.3	0.6	2.8	4.5	2.7	3.9	3	2.8	1	27.7
2023	55	63	86	102	91	102	104	88	22	96	110	107	1027
2022	0	0	1.4	2.9	4.6	5.8	5.5	2.8	3	3.7	0.9	0.6	31.2
2022	126	108	92	131	76	27	69	91	103	113	50	41	1029
2021	0	0	0	0	0.5	1	0.3	0.8	0	0	0	0.5	3.1
2021	125	84	139	125	145	136	152	185	125	85	77	118	1497
2020	0	0	0	0	1.5	1	2.6	1	0	0	0	0	6.1
2020	40	55	49	83	125	141	151	150	144	160	137	132	1366
2019	0	0	0	0	2	2.8	3.9	1.8	0	0	0	0	10.4
2019	41	37	62	17	55	17	30	39	13	40	41	30	423
2019	0	0	0	0	26	53	55	41	0	0	0	0	174
2018	0.6	1.2	0.6	1.3	1.4	0	0	0	1	0	0	0	6.2
2018	46	52	53	71	55	15	61	54	43	23	11	47	530
2018	0	0	1	0	12	0	0	0	13	0	0	0	26
2017	0	0	0	0.6	1.4	0.6	2.8	0.5	0	0	0	0	5.9
2017	45	5	27	58	55	29	46	27	41	10	43	50	435
2017	0	0	0	0	0	0	0	12	0	0	0	0	12
2016	59	50	32	45	49	0	35	33	38	28	39	47	455
2015	13	33	33	29	26	29	11	39	45	28	16	20	323
2014	72	72	82	17	17	6	12	23	16	10	0	4	332
2013	93	86	61	44	94	83	68	94	77	76	20	38	833
2012	92	117	157	143	126	81	82	60	68	84	43	70	1122
2011	112	92	122	163	134	39	73	22	61	84	72	50	1023
2010	60	72	53	60	18	8	11	43	65	62	27	50	527
2010	0	11	0	0	0	0	0	0	42	0	0	0	53

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	Sun 19th May May 19	Mon 20th May May 20
-	-	-	-	-	-	0.7mi, 24:38 Swim - General 1) 0.18km - 3:37(20:38/km) 104/118bpm [2146b/km] 41cal 27/rpm 2.91/3.29kmph 2) 0.13km - 2:49(22:30/km) 104/114bpm [2341b/km] 29cal 27/rpm 2.67/3.37kmph 3) 0.23km - 4:51(21:33/km) 105/117bpm [2262b/km] 54cal 27/rpm 2.78/5.98kmph 4) 0.08km - 1:43(22:50/km) 111/118bpm [2534b/km] 18cal 26/rpm 2.63/2.74kmph 5) 0.03km - 42(27:45/km) 114/134bpm [3164b/km] 7cal 24/rpm 2.16/2.16kmph 6) 0.05km - 1:06(22:08/km) 124/131bpm [2745b/km] 12cal 26/rpm 2.71/2.79kmph 7) 0.15km - 3:41(24:35/km) 124/151bpm [3048b/km] 36cal 27/rpm 2.44/2.73kmph 8) 0.18km - 4:16(24:23/km) 137/147bpm [3342b/km] 40cal 26/rpm 2.46/2.92kmph 9) 0.05km - 1:54(37:53/km) 136/153bpm [5153b/km] 12cal 32/rpm 2.8/3.06kmph Add a comment 5.3mi, 50:23 Run - General 1) 1km - 6:03(6:03/km) 113/128bpm [683b/km] 59cal 9.93/10.52kmph 2) 1km - 5:49(5:49/km) 117/120bpm [680b/km] 58cal 10.32/10.85kmph 3) 1km - 5:51(5:51/km) 120/123bpm [701b/km] 59cal 10.27/10.58kmph 4) 1km - 5:52(5:52/km) 121/126bpm [709b/km] 58cal 10.24/10.68kmph 5) 1km - 6:12(6:12/km) 124/132bpm [769b/km] 64cal 9.68/10.65kmph 6) 1km - 5:44(5:44/km) 123/131bpm [705b/km] 55cal 10.47/11.15kmph 7) 1km - 5:51(5:51/km) 125/130bpm [732b/km] 59cal 10.25/10.35kmph 8) 1km - 5:48(5:48/km) 127/130bpm [737b/km] 60cal 10.34/10.88kmph 9) 0.55km - 3:14(5:53/km) 127/130bpm [748b/km] 32cal 10.19/10.25kmph Add a comment
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	Sun 26th May May 26	Mon 27th May May 27
6.2mi, 59:41 Run - General 1) 1km - 5:57(5:57/km) 109/127bpm [648b/km] 50cal 10.1/10.85kmph 2) 1km - 6:03(6:03/km) 117/121bpm [708b/km] 57cal 9.92/10.65kmph 3) 1km - 6:00(6:00/km) 122/123bpm [731b/km] 61cal 10.01/10.78kmph 4) 1km - 5:54(5:54/km) 122/124bpm [719b/km] 61cal 10.18/11.15kmph 5) 1km - 5:40(5:40/km) 122/127bpm [692b/km] 54cal 10.58/11.29kmph 6) 1km - 5:50(5:50/km) 125/131bpm [729b/km] 59cal 10.29/11.08kmph 7) 1km - 5:55(5:55/km) 127/130bpm [750b/km] 61cal 10.15/11.29kmph 8) 1km - 5:57(5:57/km) 128/131bpm [762b/km] 62cal 10.08/10.71kmph 9) 1km - 6:02(6:02/km) 124/128bpm [749b/km] 57cal 9.94/10.75kmph 10) 1km - 6:11(6:11/km) 128/134bpm [791b/km] 62cal 9.71/10.25kmph 11) 0.03km - 13(7:15/km) 133/134bpm [964b/km] 2cal 8.28/8.6kmph Add a comment	-	-	6.7mi, 1:01:54 Run - General 1) 1km - 6:10(6:10/km) 116/128bpm [715b/km] 62cal 9.73/10.38kmph 2) 1km - 5:50(5:50/km) 115/122bpm [670b/km] 55cal 10.3/10.65kmph 3) 1km - 5:56(5:56/km) 117/122bpm [695b/km] 57cal 10.1/10.65kmph 4) 1km - 5:49(5:49/km) 123/133bpm [715b/km] 60cal 10.32/11.05kmph 5) 1km - 5:36(5:36/km) 121/125bpm [678b/km] 52cal 10.7/11.35kmph 6) 1km - 5:43(5:43/km) 132/136bpm [754b/km] 65cal 10.5/11.12kmph 7) 1km - 5:24(5:24/km) 125/131bpm [675b/km] 52cal 11.12/11.59kmph 8) 1km - 5:27(5:27/km) 125/129bpm [682b/km] 52cal 10.99/11.66kmph 9) 1km - 5:43(5:43/km) 131/138bpm [748b/km] 61cal 10.51/11.76kmph 10) 1km - 5:30(5:30/km) 132/134bpm [727b/km] 59cal 10.9/11.59kmph 11) 0.84km - 4:46(5:39/km) 127/133bpm [717b/km] 43cal 10.63/11.46kmph Add a comment	-	5.7mi, 53:25 Run - General 1) 1km - 6:07(6:07/km) 118/134bpm [722b/km] 64cal 9.81/10.21kmph 2) 1km - 5:52(5:52/km) 119/124bpm [699b/km] 60cal 10.22/10.88kmph 3) 1km - 5:48(5:48/km) 120/123bpm [696b/km] 59cal 10.34/11.22kmph 4) 1km - 6:08(6:08/km) 125/133bpm [768b/km] 64cal 9.77/10.81kmph 5) 1km - 6:08(6:08/km) 133/139bpm [815b/km] 72cal 9.8/10.31kmph 6) 1km - 6:05(6:05/km) 129/141bpm [785b/km] 66cal 9.86/10.48kmph 7) 1km - 5:48(5:48/km) 135/143bpm [783b/km] 68cal 10.34/11.76kmph 8) 1km - 5:26(5:26/km) 132/143bpm [718b/km] 59cal 11.03/12.16kmph 9) 1km - 5:22(5:22/km) 129/137bpm [692b/km] 54cal 11.18/11.92kmph 10) 0.12km - 40(5:39/km) 132/134bpm [745b/km] 7cal 10.63/11.29kmph Add a comment	5.7mi, 52:52 Run - General 1) 1km - 6:10(6:10/km) 112/130bpm [690b/km] 57cal 9.74/10.65kmph 2) 1km - 5:56(5:56/km) 115/118bpm [683b/km] 58cal 10.11/10.61kmph 3) 1km - 5:46(5:46/km) 117/120bpm [675b/km] 55cal 10.39/10.98kmph 4) 1km - 5:41(5:41/km) 117/120bpm [664b/km] 53cal 10.57/10.85kmph 5) 1km - 5:48(5:48/km) 125/130bpm [726b/km] 62cal 10.34/10.88kmph 6) 1km - 5:46(5:46/km) 128/133bpm [738b/km] 63cal 10.41/10.95kmph 7) 1km - 5:39(5:39/km) 132/134bpm [746b/km] 64cal 10.62/11.49kmph 8) 1km - 5:40(5:40/km) 133/134bpm [753b/km] 65cal 10.6/12.09kmph 9) 1km - 5:46(5:46/km) 133/134bpm [768b/km] 65cal 10.39/10.95kmph 10) 0.11km - 40(5:55/km) 133/133bpm [787b/km] 7cal 10.14/10.31kmph Add a comment
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	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3
-	6.9mi, 1:02:36 Run - General 1) 1km - 6:05(6:05/km) 117/141bpm [711b/km] 58cal 9.87/10.68kmph 2) 1km - 5:44(5:44/km) 112/116bpm [642b/km] 53cal 10.46/10.65kmph 3) 1km - 5:42(5:42/km) 116/122bpm [661b/km] 55cal 10.53/11.05kmph 4) 1km - 5:46(5:46/km) 118/122bpm [681b/km] 55cal 10.4/10.71kmph 5) 1km - 5:32(5:32/km) 120/126bpm [664b/km] 53cal 10.85/11.19kmph 6) 1km - 5:29(5:29/km) 123/127bpm [675b/km] 54cal 10.94/11.89kmph 7) 1km - 5:33(5:33/km) 126/129bpm [699b/km] 58cal 10.82/11.35kmph 8) 1km - 5:29(5:29/km) 129/133bpm [707b/km] 59cal 10.95/11.66kmph 9) 1km - 5:45(5:45/km) 134/138bpm [770b/km] 67cal 10.44/11.35kmph 10) 1km - 5:26(5:26/km) 130/137bpm [706b/km] 58cal 11.05/11.82kmph 11) 1km - 5:43(5:43/km) 130/141bpm [742b/km] 58cal 10.51/10.78kmph 12) 0.07km - 23(5:58/km) 136/138bpm [812b/km] 4cal 10.05/10.71kmph Add a comment	-	6.8mi, 1:01:57 Run - General 1) 1km - 6:00(6:00/km) 117/128bpm [702b/km] 62cal 10/10.41kmph 2) 1km - 5:45(5:45/km) 122/128bpm [702b/km] 61cal 10.43/10.65kmph 3) 1km - 5:39(5:39/km) 121/125bpm [684b/km] 55cal 10.61/11.19kmph 4) 1km - 5:40(5:40/km) 127/134bpm [720b/km] 62cal 10.58/11.19kmph 5) 1km - 5:35(5:35/km) 123/128bpm [687b/km] 55cal 10.74/11.35kmph 6) 1km - 5:51(5:51/km) 134/139bpm [783b/km] 69cal 10.27/10.88kmph 7) 1km - 5:18(5:18/km) 127/131bpm [673b/km] 54cal 11.31/11.76kmph 8) 1km - 5:35(5:35/km) 128/131bpm [715b/km] 57cal 10.75/11.69kmph 9) 1km - 5:46(5:46/km) 131/136bpm [755b/km] 62cal 10.41/11.29kmph 10) 1km - 5:27(5:27/km) 133/137bpm [724b/km] 61cal 11.02/11.62kmph 11) 0.95km - 5:21(5:37/km) 130/133bpm [730b/km] 54cal 10.69/11.08kmph Add a comment	5.4mi, 50:39 Run - General 1) 1km - 6:05(6:05/km) 126/146bpm [766b/km] 67cal 9.86/10.68kmph 2) 1km - 5:41(5:41/km) 115/126bpm [653b/km] 52cal 10.57/10.78kmph 3) 1km - 5:44(5:44/km) 122/126bpm [700b/km] 59cal 10.45/11.02kmph 4) 1km - 5:50(5:50/km) 126/133bpm [736b/km] 62cal 10.27/10.85kmph 5) 1km - 6:07(6:07/km) 130/139bpm [795b/km] 69cal 9.82/10.41kmph 6) 1km - 5:43(5:43/km) 125/133bpm [714b/km] 56cal 10.5/11.79kmph 7) 1km - 5:39(5:39/km) 122/127bpm [690b/km] 53cal 10.61/10.71kmph 8) 1km - 5:47(5:47/km) 124/130bpm [717b/km] 54cal 10.38/10.95kmph 9) 0.7km - 4:03(5:48/km) 124/127bpm [720b/km] 37cal 10.34/10.95kmph Add a comment	-	0.2mi, 6:13 Swim - General 1) 0.25km - 5:24(21:35/km) 109/125bpm [2353b/km] 59cal 27/rpm 2.78/3.41kmph 2) 0km - 42(0/km) 116/125bpm [INFb/km] 3) 0km - 7(0/km) 120/122bpm [INFb/km] Add a comment 6.9mi, 1:03:55 Run - General 1) 1km - 6:09(6:09/km) 114/128bpm [702b/km] 60cal 9.75/10.52kmph 2) 1km - 5:51(5:51/km) 115/120bpm [672b/km] 55cal 10.26/10.52kmph 3) 1km - 5:42(5:42/km) 117/119bpm [666b/km] 57cal 10.54/10.95kmph 4) 1km - 5:51(5:51/km) 121/130bpm [707b/km] 58cal 10.26/10.75kmph 5) 1km - 5:35(5:35/km) 126/128bpm [704b/km] 60cal 10.74/11.05kmph 6) 1km - 5:32(5:32/km) 128/128bpm [708b/km] 59cal 10.84/11.46kmph 7) 1km - 5:30(5:30/km) 128/131bpm [703b/km] 58cal 10.92/11.39kmph 8) 1km - 5:42(5:42/km) 129/130bpm [736b/km] 60cal 10.51/11.12kmph 9) 1km - 5:57(5:57/km) 134/138bpm [797b/km] 68cal 10.09/11.12kmph 10) 1km - 5:39(5:39/km) 133/136bpm [752b/km] 63cal 10.62/11.69kmph 11) 1km - 5:46(5:46/km) 129/134bpm [743b/km] 60cal 10.41/10.68kmph 12) 0.12km - 42(5:51/km) 132/134bpm [772b/km] 7cal 10.26/10.65kmph Add a comment
Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10
6.6mi, 1:03:20 Run - General 1) 1km - 6:00(6:00/km) 127/148bpm [762b/km] 65cal 10/10.95kmph 2) 1km - 5:46(5:46/km) 140/149bpm [807b/km] 70cal 10.4/11.08kmph 3) 1km - 5:44(5:44/km) 116/120bpm [665b/km] 50cal 10.47/10.75kmph 4) 1km - 5:39(5:39/km) 117/119bpm [662b/km] 49cal 10.61/11.69kmph 5) 1km - 6:00(6:00/km) 121/126bpm [725b/km] 54cal 10.01/11.25kmph 6) 1km - 5:47(5:47/km) 127/131bpm [735b/km] 60cal 10.37/11.56kmph 7) 1km - 6:29(6:29/km) 127/131bpm [823b/km] 63cal 9.26/10.21kmph 8) 1km - 6:05(6:05/km) 130/134bpm [792b/km] 66cal 9.85/10.28kmph 9) 1km - 6:05(6:05/km) 129/139bpm [785b/km] 61cal 9.86/11.56kmph 10) 1km - 6:04(6:04/km) 122/127bpm [740b/km] 51cal 9.89/11.35kmph 11) 0.63km - 3:40(5:50/km) 124/131bpm [723b/km] 29cal 10.29/11.22kmph Add a comment	-	5.2mi, 48:39 Run - General 1) 1km - 6:12(6:12/km) 128/141bpm [794b/km] 70cal 9.68/10.21kmph 2) 1km - 5:55(5:55/km) 120/126bpm [710b/km] 61cal 10.14/10.48kmph 3) 1km - 6:03(6:03/km) 128/133bpm [775b/km] 68cal 9.91/10.81kmph 4) 1km - 5:42(5:42/km) 130/133bpm [742b/km] 64cal 10.52/10.85kmph 5) 1km - 5:36(5:36/km) 130/131bpm [729b/km] 62cal 10.7/11.59kmph 6) 1km - 5:44(5:44/km) 132/133bpm [757b/km] 64cal 10.47/11.15kmph 7) 1km - 5:35(5:35/km) 131/133bpm [730b/km] 60cal 10.76/11.25kmph 8) 1km - 5:47(5:47/km) 131/132bpm [758b/km] 62cal 10.38/11.39kmph 9) 0.36km - 2:05(5:47/km) 133/134bpm [770b/km] 22cal 10.36/10.21kmph Add a comment	-	-	-	-

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