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Dilly

Last on at 3pm, 8th Oct 2024

F45 Norfolk

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12 Month Benchmarks	Run
Mile	9:33
5k	32:23

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Dist	Races	2021	2022	PB	WB
10km	2	58:25 54.83	59:30 54.32	58:25 9:24/mi	54.83
13.1mi	1	2:25:48 47.44		2:25:48 11:08/mi	47.44

2022		Result	WAVA	Distance
6 Feb	Nfk Gazelle's Valentine 10k SB	59:30	54.32	10km
2021		Result	WAVA	Distance
23 May	Valentine's 10k PB	58:25	54.83	10km
28 Feb	Virtual Ringland Half Marathon PB	2:25:48	47.44	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
2025	3	0	0	0	0	0	0	0	0	0	0	0	3
2025	6	0	0	0	0	0	0	0	0	0	0	0	6
2024	0	8	0	11	0	3	6	8	4	5	0	0	46
2024	0.2	0.4	0	0	0	0	0	0	0	0	0	0	0.6
2024	41	5	29	14	10	20	20	17	3	6	10	6	183
2023	2	0	0	0	6	0	6	9	0	0	0	6	31
2023	0	0	0	0	0	0	0	0.3	0.6	0.3	0	0.1	1.2
2023	30	35	33	21	60	41	27	14	40	21	25	9	355
2022	2	5	6	16	2	7	10	9	5	3	1	7	74
2022	36	30	52	34	40	18	18	15	20	38	21	18	340
2021	0	11	4	2	3	6	6	22	19	11	7	11	102
2021	51	64	63	83	75	156	57	106	66	52	38	40	852
2020	0	0	0	0	0	0	0	0	0	0	1	12	13
2020	0	0	0	0	0	0	0	0	0	0	77	95	172

Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7
3.1mi, 54:07 Walk - General 1) 1mi - 17:05(17:05/mi) 113/132bpm [1930b/mi] 100cal 63/92rpm 2) 1mi - 18:23(18:23/mi) 106/116bpm [1948b/mi] 93cal 59/70rpm 3) 1mi - 17:10(17:10/mi) 114/134bpm [1958b/mi] 98cal 61/93rpm 4) 0.11mi - 1:29(13:00/mi) 136/144bpm [1768b/mi] 12cal 75/94rpm Add a comment	-	-	3.1mi, 36:28 Run - General 1) 1mi - 11:58(11:58/mi) 147/160bpm [1758b/mi] 117cal 2) 1mi - 11:32(11:32/mi) 157/168bpm [1811b/mi] 116cal 3) 1mi - 11:40(11:40/mi) 155/167bpm [1809b/mi] 116cal 4) 0.12mi - 1:17(11:10/mi) 157/162bpm [1752b/mi] 12cal Add a comment	-	-	-
Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14
0mi, 1:14:40 Bike - General 1) 0mi - 1:14:40(0/mi) 100/156bpm [INFb/mi] 296cal Add a comment	-	-	-	-	-	-
Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21
-	-	-	3.1mi, 37:08 Run - General 1) 1mi - 11:42(11:42/mi) 143/163bpm [1673b/mi] 105cal 2) 1mi - 11:52(11:52/mi) 156/171bpm [1852b/mi] 118cal 3) 1mi - 11:53(11:53/mi) 157/171bpm [1866b/mi] 113cal 4) 0.08mi - 1:40(21:22/mi) 155/171bpm [3313b/mi] 17cal Add a comment	-	-	-
Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28
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