TWK

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Recent Training
14th Dec	General	5.2mi	52:17
12th Dec	General	5.1mi	48:31
10th Dec	General	5.1mi	48:42
9th Dec	General	5.2mi	51:11
7th Dec	General	5mi	49:37

12 Month Benchmarks	Run
Mile	7:21
5k	25:56
5mi	42:23
10k	55:28

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2024 Targets	Set your targets
Run 994 Swim 23

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+ 129 others

Read Everyone!

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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	2.7	4.1	0	0	0	0.6	0	8
2024	105	81	113	100	69	100	98	50	83	85	18	43	944
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

Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24
-	-	3.4mi, 42:22 Run - General 1) 1km - 10:18(10:18/km) 76/82bpm [783b/km] 77cal 5.82/6.28kmph 2) 1km - 6:28(6:28/km) 126/138bpm [814b/km] 70cal 9.29/9.81kmph 3) 1km - 9:40(9:40/km) 96/142bpm [929b/km] 68cal 6.2/9.84kmph 4) 1km - 6:36(6:36/km) 125/138bpm [826b/km] 71cal 9.09/9.47kmph 5) 1km - 6:23(6:23/km) 137/146bpm [874b/km] 75cal 9.41/9.81kmph 6) 0.46km - 2:56(6:22/km) 136/143bpm [866b/km] 34cal 9.42/9.71kmph Add a comment	-	3.4mi, 39:01 Run - General 1) 1km - 9:05(9:05/km) 83/112bpm [754b/km] 62cal 6.6/9.24kmph 2) 1km - 6:24(6:24/km) 117/124bpm [750b/km] 66cal 9.36/9.64kmph 3) 1km - 7:39(7:39/km) 106/127bpm [812b/km] 63cal 7.84/9.77kmph 4) 1km - 6:27(6:27/km) 121/126bpm [780b/km] 66cal 9.31/9.67kmph 5) 1km - 6:26(6:26/km) 123/126bpm [792b/km] 65cal 9.32/9.61kmph 6) 0.47km - 2:59(6:19/km) 123/126bpm [777b/km] 29cal 9.49/9.51kmph Add a comment	-	-
Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1
3.5mi, 38:32 Run - General 1) 1km - 9:29(9:29/km) 73/98bpm [693b/km] 63cal 6.33/8.9kmph 2) 1km - 6:25(6:25/km) 122/130bpm [782b/km] 67cal 9.36/9.74kmph 3) 1km - 6:20(6:20/km) 119/132bpm [754b/km] 64cal 9.46/9.64kmph 4) 1km - 6:26(6:26/km) 120/124bpm [772b/km] 64cal 9.32/9.54kmph 5) 1km - 6:23(6:23/km) 119/122bpm [760b/km] 60cal 9.4/10.01kmph 6) 0.55km - 3:28(6:17/km) 122/125bpm [766b/km] 34cal 9.56/9.61kmph Add a comment	-	-	3.9mi, 40:16 Run - General 1) 1km - 8:06(8:06/km) 82/118bpm [665b/km] 60cal 7.4/10.25kmph 2) 1km - 6:16(6:16/km) 120/130bpm [752b/km] 65cal 9.58/9.84kmph 3) 1km - 6:11(6:11/km) 129/142bpm [797b/km] 68cal 9.71/9.94kmph 4) 1km - 6:10(6:10/km) 133/138bpm [821b/km] 70cal 9.72/9.81kmph 5) 1km - 6:08(6:08/km) 130/136bpm [798b/km] 67cal 9.77/9.98kmph 6) 1km - 6:12(6:12/km) 128/138bpm [793b/km] 65cal 9.68/9.98kmph 7) 0.2km - 1:13(6:00/km) 128/133bpm [767b/km] 12cal 10.01/9.84kmph Add a comment	3.9mi, 38:09 Run - General 1) 1km - 7:34(7:34/km) 112/148bpm [847b/km] 60cal 7.93/10.48kmph 2) 1km - 5:53(5:53/km) 147/151bpm [866b/km] 73cal 10.19/10.58kmph 3) 1km - 5:50(5:50/km) 148/153bpm [863b/km] 71cal 10.29/10.58kmph 4) 1km - 5:56(5:56/km) 128/152bpm [759b/km] 55cal 10.12/10.41kmph 5) 1km - 5:51(5:51/km) 118/120bpm [691b/km] 42cal 10.25/10.38kmph 6) 1km - 5:59(5:59/km) 120/123bpm [718b/km] 46cal 10.03/10.31kmph 7) 0.19km - 1:06(5:45/km) 120/121bpm [690b/km] 9cal 10.43/10.18kmph Add a comment	-	3.9mi, 39:24 Run - General 1) 1km - 8:28(8:28/km) 90/118bpm [762b/km] 63cal 7.08/10.25kmph 2) 1km - 6:13(6:13/km) 117/120bpm [727b/km] 63cal 9.65/9.94kmph 3) 1km - 6:03(6:03/km) 119/126bpm [720b/km] 60cal 9.91/10.18kmph 4) 1km - 6:04(6:04/km) 125/131bpm [759b/km] 64cal 9.88/10.18kmph 5) 1km - 5:43(5:43/km) 133/136bpm [760b/km] 65cal 10.5/10.68kmph 6) 1km - 5:46(5:46/km) 135/137bpm [780b/km] 66cal 10.39/11.05kmph 7) 0.19km - 1:06(5:42/km) 135/138bpm [769b/km] 12cal 10.53/11.05kmph Add a comment
Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8
4.9mi, 51:05 Run - General 1) 1km - 8:23(8:23/km) 107/144bpm [897b/km] 67cal 7.16/10.18kmph 2) 1km - 6:06(6:06/km) 140/146bpm [855b/km] 72cal 9.83/10.88kmph 3) 1km - 6:26(6:26/km) 140/147bpm [901b/km] 75cal 9.32/10.11kmph 4) 1km - 6:07(6:07/km) 121/144bpm [740b/km] 57cal 9.81/10.45kmph 5) 1km - 6:17(6:17/km) 119/125bpm [747b/km] 54cal 9.56/10.14kmph 6) 1km - 6:14(6:14/km) 118/120bpm [735b/km] 51cal 9.64/10.31kmph 7) 1km - 6:23(6:23/km) 122/127bpm [778b/km] 59cal 9.41/10.01kmph 8) 0.83km - 5:09(6:13/km) 112/119bpm [697b/km] 39cal 9.64/9.98kmph Add a comment	4.4mi, 44:01 Run - General 1) 1km - 7:48(7:48/km) 108/147bpm [843b/km] 67cal 7.69/9.98kmph 2) 1km - 6:19(6:19/km) 146/150bpm [922b/km] 77cal 9.5/10.41kmph 3) 1km - 5:54(5:54/km) 134/152bpm [790b/km] 62cal 10.18/10.68kmph 4) 1km - 5:46(5:46/km) 121/122bpm [698b/km] 51cal 10.39/11.25kmph 5) 1km - 5:54(5:54/km) 122/125bpm [720b/km] 53cal 10.17/10.92kmph 6) 1km - 5:53(5:53/km) 121/125bpm [712b/km] 53cal 10.19/10.45kmph 7) 1km - 5:48(5:48/km) 125/128bpm [724b/km] 53cal 10.36/10.65kmph 8) 0.11km - 39(5:38/km) 127/128bpm [715b/km] 6cal 10.65/10.58kmph Add a comment	-	4.6mi, 45:43 Run - General 1) 1km - 7:38(7:38/km) 111/147bpm [847b/km] 67cal 7.87/10.48kmph 2) 1km - 5:45(5:45/km) 150/165bpm [862b/km] 73cal 10.44/10.81kmph 3) 1km - 5:56(5:56/km) 126/161bpm [749b/km] 58cal 10.1/10.78kmph 4) 1km - 6:09(6:09/km) 120/128bpm [737b/km] 58cal 9.76/10.25kmph 5) 1km - 5:53(5:53/km) 121/126bpm [712b/km] 51cal 10.2/10.71kmph 6) 1km - 5:59(5:59/km) 122/126bpm [729b/km] 53cal 10.04/10.65kmph 7) 1km - 6:00(6:00/km) 123/128bpm [738b/km] 54cal 9.99/10.38kmph 8) 0.41km - 2:24(5:53/km) 124/128bpm [730b/km] 21cal 10.19/10.68kmph Add a comment	-	5mi, 49:37 Run - General 1) 1km - 7:51(7:51/km) 103/135bpm [808b/km] 64cal 7.65/10.52kmph 2) 1km - 6:11(6:11/km) 125/133bpm [773b/km] 67cal 9.69/10.18kmph 3) 1km - 5:50(5:50/km) 132/138bpm [770b/km] 64cal 10.29/10.98kmph 4) 1km - 5:48(5:48/km) 135/141bpm [784b/km] 66cal 10.34/11.19kmph 5) 1km - 5:59(5:59/km) 129/135bpm [773b/km] 63cal 10.02/10.75kmph 6) 0.82km - 4:58(6:03/km) 134/141bpm [811b/km] 54cal 9.92/10.58kmph Add a comment	-
Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15
5.2mi, 51:11 Run - General 1) 1km - 7:38(7:38/km) 94/132bpm [717b/km] 62cal 7.87/10.11kmph 2) 1km - 6:08(6:08/km) 135/140bpm [829b/km] 70cal 9.77/10.78kmph 3) 1km - 6:04(6:04/km) 131/144bpm [795b/km] 65cal 9.89/10.48kmph 4) 1km - 5:52(5:52/km) 119/125bpm [699b/km] 52cal 10.21/10.68kmph 5) 1km - 5:59(5:59/km) 123/130bpm [736b/km] 57cal 10.03/10.98kmph 6) 1km - 5:50(5:50/km) 121/123bpm [707b/km] 51cal 10.27/10.98kmph 7) 1km - 5:50(5:50/km) 122/125bpm [712b/km] 49cal 10.28/10.58kmph 8) 1km - 6:04(6:04/km) 120/125bpm [728b/km] 51cal 9.89/10.18kmph 9) 0.28km - 1:45(6:08/km) 120/122bpm [736b/km] 15cal 9.78/9.91kmph Add a comment	5.1mi, 48:42 Run - General 1) 1km - 5:50(5:50/km) 127/139bpm [741b/km] 63cal 10.28/10.78kmph 2) 1km - 5:33(5:33/km) 130/142bpm [722b/km] 58cal 10.8/11.52kmph 3) 1km - 5:55(5:55/km) 121/130bpm [717b/km] 56cal 10.13/11.12kmph 4) 1km - 5:54(5:54/km) 124/131bpm [731b/km] 58cal 10.18/10.68kmph 5) 1km - 6:03(6:03/km) 125/132bpm [756b/km] 59cal 9.92/11.19kmph 6) 1km - 5:51(5:51/km) 130/133bpm [761b/km] 61cal 10.25/11.25kmph 7) 1km - 5:53(5:53/km) 119/125bpm [699b/km] 47cal 10.21/10.75kmph 8) 1km - 6:15(6:15/km) 123/130bpm [769b/km] 56cal 9.59/10.35kmph 9) 0.24km - 1:27(6:09/km) 122/125bpm [751b/km] 12cal 9.75/10.25kmph Add a comment	-	5.1mi, 48:31 Run - General 1) 1km - 6:49(6:49/km) 123/153bpm [839b/km] 69cal 8.79/10.68kmph 2) 1km - 6:01(6:01/km) 140/150bpm [843b/km] 70cal 9.96/10.52kmph 3) 1km - 5:47(5:47/km) 131/147bpm [758b/km] 61cal 10.38/10.98kmph 4) 1km - 5:40(5:40/km) 116/121bpm [657b/km] 45cal 10.59/11.25kmph 5) 1km - 5:48(5:48/km) 120/122bpm [697b/km] 50cal 10.33/10.85kmph 6) 1km - 5:45(5:45/km) 121/123bpm [696b/km] 49cal 10.44/11.19kmph 7) 1km - 5:47(5:47/km) 120/122bpm [694b/km] 45cal 10.38/11.39kmph 8) 1km - 5:55(5:55/km) 120/123bpm [711b/km] 48cal 10.13/10.55kmph 9) 0.17km - 58(5:50/km) 120/121bpm [699b/km] 6cal 10.3/10.21kmph Add a comment	-	5.2mi, 52:17 Run - General 1) 1km - 8:26(8:26/km) 90/140bpm [759b/km] 70cal 7.11/10.25kmph 2) 1km - 6:14(6:14/km) 135/148bpm [842b/km] 71cal 9.62/10.01kmph 3) 1km - 5:57(5:57/km) 142/150bpm [845b/km] 70cal 10.08/10.45kmph 4) 1km - 6:03(6:03/km) 120/132bpm [726b/km] 54cal 9.91/10.45kmph 5) 1km - 6:12(6:12/km) 123/131bpm [763b/km] 58cal 9.68/10.45kmph 6) 1km - 5:58(5:58/km) 130/133bpm [775b/km] 62cal 10.06/10.52kmph 7) 1km - 5:39(5:39/km) 127/135bpm [718b/km] 54cal 10.62/11.76kmph 8) 1km - 5:57(5:57/km) 128/132bpm [762b/km] 58cal 10.08/10.58kmph 9) 0.31km - 1:50(5:52/km) 124/127bpm [728b/km] 15cal 10.22/10.88kmph Add a comment	-

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