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apollocommander

Last on at 7am, 26th May 2024

M50

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York Knavesmire Harriers

Miles
8727
Miles
124
Miles
10

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Recent Training
25th May	Treadmill	5.1mi	45:59
24th May	Treadmill	6.5mi	59:21
23rd May	Treadmill	5.2mi	46:54
22nd May	Treadmill	5.5mi	50:04
21st May	General	5.5mi	52:07

12 Month Benchmarks	Run
Mile	7:17
5k	27:19
5mi	44:11
10k	55:14
10mi	1:49:11
Half	2:26:27

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Best Times
Best WAVA

Dist	Races	PB	WB

2016		Result	WAVA	Distance
11 Sep	Great North Run		0.00	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	39	17	107	154	140	0	0	0	0	0	0	0	457
2023	1	49	51	51	57	57	85	113	63	49	0	25	600
2022	14	7	66	44	35	31	74	100	68	6	10	0	455
2021	0	0	0	0	0	0	0	0	10	0	0	0	10
2021	3	14	26	15	19	51	62	119	37	6	10	27	388
2020	261	109	54	149	105	64	0	16	3	0	15	28	803
2019	37	62	15	115	193	223	266	240	200	223	211	270	2055
2019	0	43	0	0	0	0	0	0	0	0	0	0	43
2018	10	48	12	7	20	106	102	160	23	51	22	27	589
2017	35	47	93	77	57	89	114	143	82	59	13	40	850
2016	73	74	60	51	45	26	63	141	50	76	62	108	830
2015	0	0	0	5	18	51	72	98	70	105	61	61	540
2014	44	42	122	25	35	38	0	77	3	0	0	0	386
2013	0	0	19	17	20	49	56	88	45	59	33	13	401
2012	42	40	61	91	33	46	0	11	51	0	0	0	374
2012	0	0	0	0	0	0	0	82	0	0	0	0	82

Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
5.5mi, 50:10 Run - Treadmill 1) 1mi - 9:21(9:21/mi) 117/121bpm [1093b/mi] 110cal 2) 1mi - 9:09(9:09/mi) 122/125bpm [1117b/mi] 112cal 3) 1mi - 9:05(9:05/mi) 128/132bpm [1163b/mi] 117cal 4) 1mi - 9:04(9:04/mi) 128/130bpm [1160b/mi] 115cal 5) 1mi - 9:04(9:04/mi) 131/135bpm [1187b/mi] 117cal 6) 0.5mi - 4:28(8:56/mi) 135/136bpm [1205b/mi] 61cal Add a comment	5.5mi, 49:52 Run - Treadmill 1) 1mi - 9:22(9:22/mi) 113/118bpm [1059b/mi] 103cal 2) 1mi - 9:08(9:08/mi) 120/124bpm [1096b/mi] 108cal 3) 1mi - 9:04(9:04/mi) 126/129bpm [1143b/mi] 115cal 4) 1mi - 8:59(8:59/mi) 131/134bpm [1176b/mi] 120cal 5) 1mi - 8:56(8:56/mi) 135/139bpm [1206b/mi] 123cal 6) 0.5mi - 4:22(8:49/mi) 140/142bpm [1235b/mi] 63cal Add a comment	6mi, 54:32 Run - Treadmill 1) 1mi - 9:12(9:12/mi) 115/120bpm [1058b/mi] 105cal 2) 1mi - 9:05(9:05/mi) 122/125bpm [1109b/mi] 110cal 3) 1mi - 9:04(9:04/mi) 126/128bpm [1143b/mi] 115cal 4) 1mi - 9:05(9:05/mi) 129/131bpm [1172b/mi] 117cal 5) 1mi - 9:03(9:03/mi) 132/134bpm [1195b/mi] 119cal 6) 1mi - 9:01(9:01/mi) 133/136bpm [1199b/mi] 121cal 7) 0mi - 2(6:13/mi) 132/132bpm [820b/mi] Add a comment	5.5mi, 47:59 Run - Treadmill 1) 1mi - 9:22(9:22/mi) 117/122bpm [1097b/mi] 110cal 2) 1mi - 9:07(9:07/mi) 123/127bpm [1122b/mi] 114cal 3) 1mi - 9:05(9:05/mi) 125/127bpm [1135b/mi] 112cal 4) 1mi - 13:59(13:59/mi) 111/129bpm [1552b/mi] 113cal 5) 0.71mi - 6:26(9:00/mi) 128/130bpm [1151b/mi] 80cal Add a comment	5mi, 45:45 Run - Treadmill 1) 1mi - 9:16(9:16/mi) 115/121bpm [1065b/mi] 107cal 2) 1mi - 9:06(9:06/mi) 122/126bpm [1110b/mi] 109cal 3) 1mi - 9:02(9:02/mi) 127/131bpm [1148b/mi] 116cal 4) 1mi - 9:08(9:08/mi) 128/138bpm [1169b/mi] 113cal 5) 1mi - 9:11(9:11/mi) 131/137bpm [1202b/mi] 116cal 6) 0.01mi - 2(6:53/mi) 135/135bpm [929b/mi] Add a comment	6.1mi, 55:17 Run - Treadmill 1) 1mi - 9:25(9:25/mi) 117/123bpm [1102b/mi] 110cal 2) 1mi - 8:55(8:55/mi) 125/135bpm [1115b/mi] 115cal 3) 1mi - 9:15(9:15/mi) 124/129bpm [1146b/mi] 111cal 4) 1mi - 8:55(8:55/mi) 131/134bpm [1167b/mi] 118cal 5) 1mi - 8:55(8:55/mi) 133/136bpm [1185b/mi] 120cal 6) 1mi - 8:51(8:51/mi) 136/140bpm [1205b/mi] 122cal 7) 0.12mi - 1:01(8:43/mi) 139/140bpm [1211b/mi] 14cal Add a comment	5mi, 47:44 Run - Treadmill 1) 1mi - 9:21(9:21/mi) 111/119bpm [1038b/mi] 100cal 2) 1mi - 9:04(9:04/mi) 121/124bpm [1098b/mi] 109cal 3) 1mi - 9:03(9:03/mi) 126/129bpm [1140b/mi] 115cal 4) 1mi - 9:05(9:05/mi) 131/133bpm [1190b/mi] 121cal 5) 1mi - 10:56(10:56/mi) 127/136bpm [1389b/mi] 127cal 6) 0.02mi - 15(11:32/mi) 137/137bpm [1581b/mi] 4cal Add a comment
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	Sun 12th May May 12
6.1mi, 57:12 Run - Treadmill 1) 1mi - 9:14(9:14/mi) 116/122bpm [1070b/mi] 106cal 2) 1mi - 10:04(10:04/mi) 120/125bpm [1207b/mi] 118cal 3) 1mi - 9:08(9:08/mi) 126/129bpm [1152b/mi] 115cal 4) 1mi - 9:07(9:07/mi) 130/133bpm [1186b/mi] 120cal 5) 1mi - 9:19(9:19/mi) 130/135bpm [1211b/mi] 118cal 6) 1mi - 9:11(9:11/mi) 131/136bpm [1202b/mi] 116cal 7) 0.13mi - 1:10(9:03/mi) 134/134bpm [1214b/mi] 16cal Add a comment	5mi, 46:23 Run - Treadmill 1) 1mi - 9:33(9:33/mi) 116/123bpm [1107b/mi] 111cal 2) 1mi - 9:16(9:16/mi) 124/127bpm [1150b/mi] 116cal 3) 1mi - 9:14(9:14/mi) 126/130bpm [1163b/mi] 114cal 4) 1mi - 9:08(9:08/mi) 130/133bpm [1188b/mi] 119cal 5) 1mi - 9:05(9:05/mi) 133/135bpm [1209b/mi] 122cal 6) 0.01mi - 7(8:19/mi) 134/134bpm [1114b/mi] 2cal Add a comment	5.5mi, 50:21 Run - Treadmill 1) 1mi - 9:21(9:21/mi) 113/123bpm [1057b/mi] 103cal 2) 1mi - 9:10(9:10/mi) 125/129bpm [1145b/mi] 117cal 3) 1mi - 9:06(9:06/mi) 130/133bpm [1182b/mi] 121cal 4) 1mi - 9:06(9:06/mi) 133/136bpm [1211b/mi] 122cal 5) 1mi - 9:02(9:02/mi) 138/143bpm [1246b/mi] 127cal 6) 0.5mi - 4:36(9:12/mi) 137/145bpm [1260b/mi] 59cal Add a comment	5.1mi, 46:41 Run - Treadmill 1) 1mi - 9:17(9:17/mi) 117/124bpm [1086b/mi] 109cal 2) 1mi - 9:14(9:14/mi) 124/128bpm [1146b/mi] 114cal 3) 1mi - 9:08(9:08/mi) 129/133bpm [1178b/mi] 121cal 4) 1mi - 9:08(9:08/mi) 130/135bpm [1186b/mi] 117cal 5) 1mi - 9:02(9:02/mi) 133/140bpm [1201b/mi] 119cal 6) 0.1mi - 52(8:49/mi) 140/140bpm [1234b/mi] 12cal Add a comment	6.6mi, 1:00:06 Run - Treadmill 1) 1mi - 9:25(9:25/mi) 114/121bpm [1073b/mi] 106cal 2) 1mi - 9:13(9:13/mi) 123/125bpm [1133b/mi] 114cal 3) 1mi - 9:09(9:09/mi) 126/129bpm [1152b/mi] 115cal 4) 1mi - 9:05(9:05/mi) 129/131bpm [1171b/mi] 117cal 5) 1mi - 9:06(9:06/mi) 130/132bpm [1184b/mi] 117cal 6) 1mi - 9:05(9:05/mi) 132/134bpm [1198b/mi] 119cal 7) 0.56mi - 5:04(8:58/mi) 134/136bpm [1202b/mi] 68cal Add a comment	6.2mi, 56:22 Run - Treadmill 1) 1mi - 9:15(9:15/mi) 116/120bpm [1074b/mi] 108cal 2) 1mi - 9:13(9:13/mi) 122/125bpm [1125b/mi] 112cal 3) 1mi - 9:11(9:11/mi) 125/128bpm [1147b/mi] 114cal 4) 1mi - 9:05(9:05/mi) 127/130bpm [1154b/mi] 113cal 5) 1mi - 9:05(9:05/mi) 129/131bpm [1172b/mi] 116cal 6) 1mi - 9:01(9:01/mi) 131/133bpm [1181b/mi] 114cal 7) 0.17mi - 1:32(9:00/mi) 131/133bpm [1179b/mi] 19cal Add a comment	5.1mi, 46:56 Run - Treadmill 1) 1mi - 9:22(9:22/mi) 111/119bpm [1040b/mi] 99cal 2) 1mi - 9:10(9:10/mi) 120/124bpm [1099b/mi] 108cal 3) 1mi - 9:09(9:09/mi) 124/127bpm [1134b/mi] 111cal 4) 1mi - 9:24(9:24/mi) 123/128bpm [1156b/mi] 106cal 5) 1mi - 8:58(8:58/mi) 130/132bpm [1166b/mi] 116cal 6) 0.1mi - 54(8:55/mi) 130/132bpm [1159b/mi] 11cal Add a comment
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	Sun 19th May May 19
6.1mi, 56:40 Run - Treadmill 1) 1mi - 9:23(9:23/mi) 112/117bpm [1051b/mi] 102cal 2) 1mi - 9:17(9:17/mi) 118/121bpm [1096b/mi] 106cal 3) 1mi - 9:14(9:14/mi) 123/127bpm [1135b/mi] 110cal 4) 1mi - 9:13(9:13/mi) 123/127bpm [1133b/mi] 106cal 5) 1mi - 9:05(9:05/mi) 128/130bpm [1162b/mi] 113cal 6) 1mi - 9:24(9:24/mi) 124/129bpm [1166b/mi] 101cal 7) 0.12mi - 1:05(9:02/mi) 127/129bpm [1147b/mi] 13cal Add a comment	5.1mi, 47:58 Run - Treadmill 1) 1mi - 9:35(9:35/mi) 108/117bpm [1034b/mi] 97cal 2) 1mi - 9:18(9:18/mi) 116/122bpm [1079b/mi] 103cal 3) 1mi - 9:34(9:34/mi) 117/125bpm [1119b/mi] 101cal 4) 1mi - 9:05(9:05/mi) 124/130bpm [1127b/mi] 107cal 5) 1mi - 9:30(9:30/mi) 126/133bpm [1197b/mi] 112cal 6) 0.11mi - 56(8:44/mi) 131/132bpm [1145b/mi] 12cal Add a comment	4.3mi, 40:58 Run - Treadmill 1) 1mi - 9:37(9:37/mi) 110/118bpm [1057b/mi] 100cal 2) 1mi - 9:28(9:28/mi) 117/122bpm [1108b/mi] 105cal 3) 1mi - 9:23(9:23/mi) 118/124bpm [1108b/mi] 102cal 4) 1mi - 9:35(9:35/mi) 122/129bpm [1169b/mi] 107cal 5) 0.32mi - 2:55(9:06/mi) 129/130bpm [1175b/mi] 38cal Add a comment	5.1mi, 47:26 Run - Treadmill 1) 1mi - 9:23(9:23/mi) 113/117bpm [1060b/mi] 103cal 2) 1mi - 9:23(9:23/mi) 116/122bpm [1089b/mi] 102cal 3) 1mi - 9:17(9:17/mi) 120/126bpm [1114b/mi] 105cal 4) 1mi - 9:16(9:16/mi) 123/129bpm [1141b/mi] 108cal 5) 1mi - 9:04(9:04/mi) 128/130bpm [1162b/mi] 115cal 6) 0.11mi - 1:02(9:02/mi) 129/130bpm [1166b/mi] 13cal Add a comment	6.2mi, 57:28 Run - Treadmill 1) 1mi - 9:45(9:45/mi) 112/120bpm [1093b/mi] 105cal 2) 1mi - 9:20(9:20/mi) 121/124bpm [1130b/mi] 113cal 3) 1mi - 9:25(9:25/mi) 118/125bpm [1110b/mi] 101cal 4) 1mi - 9:11(9:11/mi) 126/128bpm [1157b/mi] 112cal 5) 1mi - 9:10(9:10/mi) 123/128bpm [1128b/mi] 100cal 6) 1mi - 9:14(9:14/mi) 127/131bpm [1173b/mi] 108cal 7) 0.15mi - 1:23(9:06/mi) 128/128bpm [1165b/mi] 17cal Add a comment	5.2mi, 47:43 Run - Treadmill 1) 1mi - 9:21(9:21/mi) 113/118bpm [1057b/mi] 103cal 2) 1mi - 9:12(9:12/mi) 119/122bpm [1094b/mi] 107cal 3) 1mi - 9:10(9:10/mi) 122/125bpm [1118b/mi] 108cal 4) 1mi - 9:12(9:12/mi) 121/125bpm [1114b/mi] 101cal 5) 1mi - 9:03(9:03/mi) 124/127bpm [1122b/mi] 103cal 6) 0.2mi - 1:45(8:46/mi) 129/130bpm [1132b/mi] 22cal Add a comment	6.2mi, 56:43 Run - Treadmill 1) 1mi - 9:18(9:18/mi) 115/120bpm [1069b/mi] 106cal 2) 1mi - 9:12(9:12/mi) 121/123bpm [1113b/mi] 111cal 3) 1mi - 9:19(9:19/mi) 119/124bpm [1109b/mi] 101cal 4) 1mi - 9:10(9:10/mi) 124/127bpm [1137b/mi] 108cal 5) 1mi - 9:11(9:11/mi) 124/126bpm [1139b/mi] 105cal 6) 1mi - 9:10(9:10/mi) 125/127bpm [1146b/mi] 101cal 7) 0.15mi - 1:23(9:06/mi) 124/125bpm [1128b/mi] 14cal Add a comment
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	Sun 26th May May 26
6.5mi, 1:00:09 Run - Treadmill 1) 1mi - 9:24(9:24/mi) 111/115bpm [1043b/mi] 100cal 2) 1mi - 9:18(9:18/mi) 117/120bpm [1088b/mi] 104cal 3) 1mi - 9:17(9:17/mi) 121/123bpm [1124b/mi] 107cal 4) 1mi - 9:13(9:13/mi) 123/125bpm [1134b/mi] 108cal 5) 1mi - 9:13(9:13/mi) 124/127bpm [1142b/mi] 105cal 6) 1mi - 9:08(9:08/mi) 127/129bpm [1160b/mi] 108cal 7) 0.51mi - 4:36(9:00/mi) 128/130bpm [1152b/mi] 56cal Add a comment	5.5mi, 52:07 Run - General 1) 1mi - 9:54(9:54/mi) 103/117bpm [1020b/mi] 111cal 2) 1mi - 9:30(9:30/mi) 119/125bpm [1130b/mi] 122cal 3) 1mi - 9:22(9:22/mi) 117/130bpm [1095b/mi] 113cal 4) 1mi - 9:26(9:26/mi) 120/130bpm [1133b/mi] 127cal 5) 1mi - 9:18(9:18/mi) 118/127bpm [1097b/mi] 117cal 6) 0.52mi - 4:38(8:55/mi) 124/130bpm [1105b/mi] 60cal Add a comment	5.5mi, 50:04 Run - Treadmill 1) 1mi - 9:19(9:19/mi) 111/116bpm [1034b/mi] 96cal 2) 1mi - 9:07(9:07/mi) 118/121bpm [1075b/mi] 99cal 3) 1mi - 9:04(9:04/mi) 122/125bpm [1106b/mi] 104cal 4) 1mi - 9:01(9:01/mi) 125/129bpm [1127b/mi] 104cal 5) 1mi - 8:58(8:58/mi) 128/131bpm [1148b/mi] 107cal 6) 0.52mi - 4:35(8:53/mi) 132/135bpm [1172b/mi] 59cal Add a comment	5.2mi, 46:54 Run - Treadmill 1) 1mi - 9:17(9:17/mi) 110/117bpm [1021b/mi] 94cal 2) 1mi - 9:09(9:09/mi) 117/121bpm [1070b/mi] 99cal 3) 1mi - 9:15(9:15/mi) 119/127bpm [1100b/mi] 97cal 4) 1mi - 9:01(9:01/mi) 125/128bpm [1127b/mi] 104cal 5) 1mi - 8:54(8:54/mi) 128/131bpm [1139b/mi] 107cal 6) 0.15mi - 1:19(8:42/mi) 130/131bpm [1131b/mi] 16cal Add a comment	6.5mi, 59:21 Run - Treadmill 1) 1mi - 9:19(9:19/mi) 111/116bpm [1033b/mi] 96cal 2) 1mi - 9:10(9:10/mi) 117/120bpm [1073b/mi] 99cal 3) 1mi - 9:08(9:08/mi) 122/125bpm [1114b/mi] 104cal 4) 1mi - 9:13(9:13/mi) 122/127bpm [1125b/mi] 99cal 5) 1mi - 9:06(9:06/mi) 126/128bpm [1147b/mi] 104cal 6) 1mi - 9:04(9:04/mi) 127/131bpm [1151b/mi] 103cal 7) 0.49mi - 4:21(8:49/mi) 132/136bpm [1163b/mi] 55cal Add a comment	5.1mi, 45:59 Run - Treadmill 1) 1mi - 9:11(9:11/mi) 113/117bpm [1037b/mi] 98cal 2) 1mi - 9:05(9:05/mi) 118/122bpm [1072b/mi] 101cal 3) 1mi - 9:00(9:00/mi) 123/132bpm [1107b/mi] 104cal 4) 1mi - 8:56(8:56/mi) 124/127bpm [1108b/mi] 102cal 5) 1mi - 8:54(8:54/mi) 127/130bpm [1130b/mi] 104cal 6) 0.1mi - 53(8:38/mi) 130/131bpm [1122b/mi] 11cal Add a comment	-

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