dng

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Recent Training
29th May	General	4.4mi	36:14
27th May	General	12.1mi	1:51:23
25th May	General	10.6mi	1:46:06
24th May	General	12.2mi	53:41
24th May	General	5.1mi	24:06

12 Month Benchmarks	Run	Bike
Mile	7:05	2:33
5k	23:39	10:29
5mi	39:24	17:22
10k	52:07	22:22
10mi	1:29:16	36:49
Half	1:59:27	55:15

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Best Times
Best WAVA

Dist	Races	2016	2017	2018	2019	2022	PB	WB
5km	1			20:19 65.64			20:19 6:32/mi	65.64
5mi	1				34:40 62.89		34:40 6:56/mi	62.89
10km	2	49:40 53.86	42:09 63.77				42:09 6:47/mi	63.77
13.1mi	1			1:37:58 60.26			1:37:58 7:29/mi	60.26
26.2mi	1	3:42:30 55.12					3:42:30 8:30/mi	55.12
33mi	1					5:32:00 50.99	5:32:00 10:04/mi	50.99

2022		Result	WAVA	Distance
7 May	Marlborough Downs Challenge 33 PB	5:32:00	50.99	33mi
2021		Result	WAVA	Distance
18 Sep	The Fox 60k Relay		0.00	60km
2019		Result	WAVA	Distance
12 May	Ramsbury 5 mile PB	34:40	62.89	5mi
2018		Result	WAVA	Distance
16 Sep	Marlborough Temple Trail Half Marathon PB	1:37:58	60.26	13.1mi
8 Sep	Newbury parkrun PB	20:19	65.64	5km
2017		Result	WAVA	Distance
29 Oct	Clock change challenge PB	42:09	63.77	10km
2016		Result	WAVA	Distance
1 May	Neolithic Marathon PB	3:42:30	55.12	26.2mi
13 Feb	Haldon Night run SB	49:40	53.86	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	94	94	90	94	89	0	0	0	0	0	0	0	460
2024	0	0	12	0	17	0	0	0	0	0	0	0	30
2023	7	10	0	0	0	0	0	3	24	10	0	0	54
2023	0.8	6.1	3.2	1.1	0	0	1.1	0	0	0	0	0	12.3
2023	39	12	20	46	47	40	45	62	56	51	80	68	566
2023	11	114	50	94	124	100	65	0	0	5	0	0	561
2022	0	0	0	35	0	21	7	7	24	0	0	0	95
2022	0	0	0	0	0	1.7	0	0	0	0	0	0	1.7
2022	79	67	74	91	79	7	20	44	22	65	75	82	704
2022	0	0	34	0	0	113	164	78	0	0	0	0	389
2021	69	46	73	51	66	65	39	60	62	69	64	53	717
2021	25	63	68	141	73	105	92	119	62	154	53	66	1020
2020	0	0	0	0	11	5	0	0	0	0	0	0	16
2020	0	0	0	0	0	0	0	0	0.7	0	0	0	0.7
2020	45	91	85	43	38	93	78	66	48	82	57	64	791
2020	8	0	8	126	141	10	109	123	60	43	55	78	759
2019	0.8	0	0	0	0	0	0	1.7	0	0	3.3	0.9	6.8
2019	59	65	63	61	66	61	38	60	68	77	32	67	718
2019	24	0	37	51	32	10	35	19	23	12	0	57	301
2018	62	9	29	55	45	65	59	77	61	57	55	66	640
2018	0	0	0	0	60	19	27	0	0	0	46	12	164
2017	68	68	63	88	58	64	58	63	74	77	64	60	806
2016	40	96	100	84	82	53	18	17	62	42	48	68	709
2016	0	0	0	0	0	0	64	0	0	0	0	0	64
2015	0	0	0	0	0	0	0	0	0	0	0	4	4

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	Thu 9th May May 9
-	12.6mi, 1:57:46 Run - General 1) 1mi - 8:56(8:56/mi) 138/149bpm [1233b/mi] 115cal 2) 1mi - 9:16(9:16/mi) 150/156bpm [1389b/mi] 129cal 3) 1mi - 8:27(8:27/mi) 152/156bpm [1285b/mi] 119cal 4) 1mi - 8:47(8:47/mi) 150/157bpm [1318b/mi] 120cal 5) 1mi - 9:40(9:40/mi) 148/155bpm [1430b/mi] 123cal 6) 1mi - 8:35(8:35/mi) 152/158bpm [1304b/mi] 118cal 7) 1mi - 9:54(9:54/mi) 145/155bpm [1435b/mi] 118cal 8) 1mi - 11:14(11:14/mi) 146/162bpm [1640b/mi] 126cal 9) 1mi - 9:47(9:47/mi) 147/161bpm [1439b/mi] 111cal 10) 1mi - 9:51(9:51/mi) 141/150bpm [1389b/mi] 82cal 11) 1mi - 9:30(9:30/mi) 143/158bpm [1358b/mi] 88cal 12) 1mi - 8:36(8:36/mi) 149/154bpm [1282b/mi] 105cal 13) 0.6mi - 5:13(8:37/mi) 149/152bpm [1285b/mi] 61cal Add a comment	-	5.3mi, 51:41 Run - General 1) 1mi - 10:16(10:16/mi) 134/152bpm [1376b/mi] 125cal 2) 1mi - 9:08(9:08/mi) 138/147bpm [1261b/mi] 113cal 3) 1mi - 9:14(9:14/mi) 142/158bpm [1312b/mi] 115cal 4) 1mi - 9:44(9:44/mi) 136/150bpm [1324b/mi] 109cal 5) 1mi - 10:37(10:37/mi) 143/162bpm [1519b/mi] 128cal 6) 0.29mi - 2:41(9:17/mi) 134/140bpm [1243b/mi] 25cal Add a comment	-	-	-
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	Thu 16th May May 16
-	-	8.5mi, 1:11:54 Run - General 1) 1mi - 8:48(8:48/mi) 131/141bpm [1153b/mi] 105cal 2) 1mi - 8:16(8:16/mi) 141/145bpm [1166b/mi] 108cal 3) 1mi - 8:25(8:25/mi) 142/146bpm [1195b/mi] 110cal 4) 1mi - 8:27(8:27/mi) 142/146bpm [1200b/mi] 108cal 5) 1mi - 8:32(8:32/mi) 144/149bpm [1228b/mi] 109cal 6) 1mi - 8:21(8:21/mi) 142/146bpm [1186b/mi] 102cal 7) 1mi - 8:19(8:19/mi) 141/143bpm [1173b/mi] 96cal 8) 1mi - 8:21(8:21/mi) 142/148bpm [1186b/mi] 98cal 9) 0.5mi - 4:25(8:47/mi) 141/148bpm [1238b/mi] 48cal Add a comment	-	4.6mi, 38:44 Run - General 1) 1mi - 8:24(8:24/mi) 132/146bpm [1109b/mi] 102cal 2) 1mi - 8:04(8:04/mi) 147/155bpm [1186b/mi] 111cal 3) 1mi - 8:04(8:04/mi) 146/152bpm [1178b/mi] 109cal 4) 1mi - 8:40(8:40/mi) 144/151bpm [1248b/mi] 111cal 5) 0.64mi - 5:31(8:37/mi) 146/151bpm [1258b/mi] 73cal Add a comment	4.2mi, 34:51 Run - General 1) 1mi - 8:15(8:15/mi) 135/146bpm [1114b/mi] 104cal 2) 1mi - 8:13(8:13/mi) 145/151bpm [1191b/mi] 112cal 3) 1mi - 8:14(8:14/mi) 144/149bpm [1187b/mi] 110cal 4) 1mi - 8:21(8:21/mi) 147/151bpm [1227b/mi] 113cal 5) 0.21mi - 1:47(8:26/mi) 143/146bpm [1207b/mi] 22cal Add a comment	5mi, 42:05 Run - General 1) 1mi - 8:33(8:33/mi) 129/140bpm [1104b/mi] 101cal 2) 1mi - 8:15(8:15/mi) 142/148bpm [1172b/mi] 111cal 3) 1mi - 8:23(8:23/mi) 142/148bpm [1190b/mi] 110cal 4) 1mi - 8:14(8:14/mi) 143/146bpm [1177b/mi] 109cal 5) 1mi - 8:36(8:36/mi) 143/148bpm [1231b/mi] 110cal 6) 0.01mi - 3(7:05/mi) 140/140bpm [991b/mi] Add a comment
Fri 17th May May 17	Sat 18th May May 18	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
3.4mi, 28:49 Run - General 1) 1mi - 8:36(8:36/mi) 134/145bpm [1152b/mi] 108cal 2) 1mi - 8:26(8:26/mi) 145/150bpm [1224b/mi] 116cal 3) 1mi - 8:17(8:17/mi) 146/153bpm [1209b/mi] 114cal 4) 0.41mi - 3:31(8:37/mi) 147/151bpm [1266b/mi] 48cal Add a comment	4.3mi, 37:17 Run - General 1) 1mi - 8:20(8:20/mi) 138/151bpm [1150b/mi] 109cal 2) 1mi - 8:45(8:45/mi) 144/158bpm [1260b/mi] 120cal 3) 1mi - 8:37(8:37/mi) 146/155bpm [1258b/mi] 116cal 4) 1mi - 8:57(8:57/mi) 145/151bpm [1298b/mi] 119cal 5) 0.3mi - 2:38(8:39/mi) 145/149bpm [1254b/mi] 35cal Add a comment	-	4.3mi, 40:06 Run - General 1) 1mi - 9:43(9:43/mi) 140/155bpm [1360b/mi] 127cal 2) 1mi - 9:49(9:49/mi) 145/154bpm [1424b/mi] 133cal 3) 1mi - 9:02(9:02/mi) 140/154bpm [1264b/mi] 110cal 4) 1mi - 8:40(8:40/mi) 144/152bpm [1248b/mi] 113cal 5) 0.33mi - 2:52(8:47/mi) 145/151bpm [1274b/mi] 37cal Add a comment	-	-	4.2mi, 36:18 Run - General 1) 1mi - 8:27(8:27/mi) 137/153bpm [1158b/mi] 108cal 2) 1mi - 8:20(8:20/mi) 146/159bpm [1218b/mi] 114cal 3) 1mi - 8:46(8:46/mi) 146/157bpm [1280b/mi] 118cal 4) 1mi - 8:39(8:39/mi) 143/154bpm [1238b/mi] 110cal 5) 0.24mi - 2:05(8:44/mi) 149/154bpm [1301b/mi] 28cal Add a comment
Fri 24th May May 24	Sat 25th May May 25	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
12.2mi, 53:41 Bike - General 1) 5mi - 23:50(4:46/mi) 131/154bpm [624b/mi] 268cal 2) 5mi - 20:04(4:01/mi) 124/152bpm [497b/mi] 166cal 3) 2.19mi - 9:48(4:28/mi) 126/155bpm [563b/mi] 81cal Add a comment 5.1mi, 24:06 Bike - General 1) 5mi - 23:39(4:44/mi) 127/158bpm [601b/mi] 255cal 2) 0.06mi - 27(7:50/mi) 154/159bpm [1207b/mi] 6cal Add a comment	10.6mi, 1:46:06 Run - General 1) 1mi - 9:04(9:04/mi) 138/150bpm [1251b/mi] 110cal 2) 1mi - 9:25(9:25/mi) 147/156bpm [1384b/mi] 129cal 3) 1mi - 9:58(9:58/mi) 148/157bpm [1476b/mi] 134cal 4) 1mi - 10:33(10:33/mi) 148/158bpm [1561b/mi] 140cal 5) 1mi - 10:03(10:03/mi) 148/155bpm [1489b/mi] 133cal 6) 1mi - 10:14(10:14/mi) 148/155bpm [1514b/mi] 131cal 7) 1mi - 10:04(10:04/mi) 147/155bpm [1480b/mi] 124cal 8) 1mi - 9:50(9:50/mi) 150/156bpm [1476b/mi] 126cal 9) 1mi - 9:57(9:57/mi) 144/151bpm [1433b/mi] 99cal 10) 1mi - 9:58(9:58/mi) 146/155bpm [1454b/mi] 107cal 11) 0.61mi - 7:00(11:23/mi) 144/154bpm [1639b/mi] 68cal Add a comment	-	12.1mi, 1:51:23 Run - General 1) 1mi - 8:44(8:44/mi) 137/151bpm [1195b/mi] 109cal 2) 1mi - 8:32(8:32/mi) 143/152bpm [1221b/mi] 112cal 3) 1mi - 8:41(8:41/mi) 143/149bpm [1242b/mi] 113cal 4) 1mi - 9:20(9:20/mi) 149/157bpm [1392b/mi] 126cal 5) 1mi - 9:36(9:36/mi) 141/152bpm [1353b/mi] 112cal 6) 1mi - 9:49(9:49/mi) 143/154bpm [1404b/mi] 115cal 7) 1mi - 8:48(8:48/mi) 141/148bpm [1240b/mi] 98cal 8) 1mi - 9:42(9:42/mi) 132/149bpm [1280b/mi] 76cal 9) 1mi - 9:39(9:39/mi) 139/146bpm [1341b/mi] 94cal 10) 1mi - 10:31(10:31/mi) 141/155bpm [1482b/mi] 107cal 11) 1mi - 8:55(8:55/mi) 144/154bpm [1283b/mi] 97cal 12) 1mi - 8:44(8:44/mi) 141/149bpm [1230b/mi] 87cal 13) 0.05mi - 24(8:26/mi) 148/148bpm [1248b/mi] 5cal Add a comment	-	4.4mi, 36:14 Run - General 1) 1mi - 8:20(8:20/mi) 140/154bpm [1167b/mi] 107cal 2) 1mi - 7:57(7:57/mi) 151/156bpm [1200b/mi] 111cal 3) 1mi - 8:31(8:31/mi) 150/174bpm [1278b/mi] 116cal 4) 1mi - 8:06(8:06/mi) 150/159bpm [1215b/mi] 110cal 5) 0.4mi - 3:20(8:14/mi) 141/153bpm [1161b/mi] 39cal Add a comment	-

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