ascnjones

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Recent Training
25th Jan	General	0mi	2
25th Jan	General	1.4mi	25:41
25th Jan	General	2.9mi	56:00
23rd Jan	General	4.1mi	30:44
19th Jan	General	6.3mi	45:41

12 Month Benchmarks	Run	Bike
Mile	5:51	2:43
5k	19:47	9:26
5mi	35:32	15:55
10k	44:22	19:46
10mi	1:14:26	0
Half	1:45:16	0

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Buddies (3)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2002	2004	2007	2010	2011	2012	2013	2014	2015	2017	2018	PB	WB
5km	12						22:55 56.07	21:59 58.45	22:01 58.36	22:30 57.17	20:37 62.52	20:46 62.27	20:37 6:38/mi	62.52
10km	6				43:20 60.92	52:00 50.77	44:20 59.55	43:20 60.92	42:28 62.17			43:09 61.54	42:28 6:50/mi	62.17
13.1mi	5	1:39:43 58.63	1:29:46 64.58	1:47:00 54.18		1:35:00 61.03	1:46:20 54.52						1:29:46 6:51/mi	64.58
26.2mi	2	4:20:00 46.79				3:41:28 54.89							3:41:28 8:27/mi	54.89

2018		Result	WAVA	Distance
16 Sep	Swansea Bay 10k SB	43:09	61.54	10km
11 Aug	Bath Skyline parkrun	21:43	59.81	5km
9 Jun	Bath Skyline parkrun	21:54	59.05	5km
19 May	Aberystwyth parkrun SB	20:46	62.27	5km
21 Apr	Bath Skyline parkrun	23:04	56.06	5km
2017		Result	WAVA	Distance
15 Jul	Bath Skyline parkrun	22:04	58.60	5km
15 Apr	Aberystwyth Park Run PB	20:37	62.52	5km
15 Apr	Aberystwyth parkrun	20:40	62.37	5km
2015		Result	WAVA	Distance
27 Jun	Ashton Court parkrun SB	22:30	57.17	5km
13 Jun	Ashton Court parkrun #207	23:10	55.47	5km
2014		Result	WAVA	Distance
11 May	Bristol 10K PB	42:28	62.17	10km
19 Apr	Chippenham parkrun #2 SB	22:01	58.36	5km
2013		Result	WAVA	Distance
5 May	Bristol 10K SB	43:20	60.92	10km
13 Apr	Ashton Court parkrun #99 SB	21:59	58.45	5km
2012		Result	WAVA	Distance
20 May	Bristol 10k SB	44:20	59.55	10km
7 Apr	Ashton Court parkrun #49 SB	22:55	56.07	5km
11 Mar	Bath Half SB	1:46:20	54.52	13.1mi
2011		Result	WAVA	Distance
13 Nov	Athens Classic Marathon PB	3:41:28	54.89	26.2mi
15 May	Bristol 10k SB	52:00	50.77	10km
6 Mar	Bath Half SB	1:35:00	61.03	13.1mi
2010		Result	WAVA	Distance
9 May	Bristol 10K SB	43:20	60.92	10km
2007		Result	WAVA	Distance
9 Sep	Bristol Half Marathon SB	1:47:00	54.18	13.1mi
2004		Result	WAVA	Distance
14 Mar	Bath Half PB	1:29:46	64.58	13.1mi
2002		Result	WAVA	Distance
9 Nov	Shanghai International Marathon SB	4:20:00	46.79	26.2mi
17 Mar	Bath Half SB	1:39:43	58.63	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	43	0	0	0	0	0	0	0	0	0	0	0	43
2024	0	0	1	0	0	0	0	0	0	0	0	0	1
2024	0	0	0	0.6	0	0	0	0.2	0	0	0	0	0.9
2024	61	61	53	71	68	70	55	51	39	46	51	16	643
2024	0	0	0	0	0	0	60	60	89	89	0	0	298
2023	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2023	0	0	3	33	40	36	45	41	44	32	22	37	333
2020	30	44	11	0	0	0	0	0	0	0	0	0	84
2019	12	12	14	6	73	79	69	31	0	5	8	24	331
2019	0	0	0	0	0	0	0	0	13	32	0	0	45
2018	4	0	0	21	15	29	23	64	18	10	11	16	211
2018	0	0	0	71	36	0	0	59	0	24	0	0	191
2017	0	0	6	5	20	0	23	25	0	4	13	7	102
2017	0	0	0	17	0	20	0	37	23	0	0	0	98
2016	0	0	0	0	0	0	5	17	11	4	3	0	40
2016	0	0	0	0	0	62	50	10	11	0	0	0	134
2015	0	0	0	0	0	31	50	63	7	0	0	0	151
2014	0	0	0	31	23	20	14	23	13	5	0	0	130
2014	0	0	0	19	5	0	0	0	0	0	0	0	24
2013	6	0	7	23	18	12	11	28	11	0	0	0	117
2012	12	34	18	15	16	0	0	26	5	3	0	4	133
2012	0	0	0	0	0	0	0	18	0	0	0	0	18
2011	0	0	0	0	0	0	0	0	1.7	0.7	0	0	2.4
2011	0	0	0	0	0	0	0	0	39	125	29	0	193

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
3.8mi, 30:16 Run - General 1) 0.62mi - 4:49(7:45/mi) 153/165bpm [1186b/mi] 70cal 2) 0.62mi - 5:01(8:04/mi) 160/175bpm [1292b/mi] 75cal 3) 0.62mi - 5:04(8:10/mi) 168/171bpm [1372b/mi] 78cal 4) 0.62mi - 5:00(8:02/mi) 171/176bpm [1375b/mi] 80cal 5) 0.62mi - 4:54(7:53/mi) 170/176bpm [1340b/mi] 77cal 6) 0.62mi - 5:16(8:29/mi) 170/176bpm [1443b/mi] 82cal 7) 0.03mi - 12(7:29/mi) 173/173bpm [1296b/mi] 3cal Add a comment	-	-	3.3mi, 25:12 Run - General 1) 0.62mi - 4:16(6:52/mi) 143/153bpm [981b/mi] 58cal 2) 0.62mi - 4:47(7:42/mi) 157/162bpm [1210b/mi] 71cal 3) 0.62mi - 5:07(8:15/mi) 167/172bpm [1377b/mi] 79cal 4) 0.62mi - 5:04(8:10/mi) 172/175bpm [1404b/mi] 80cal 5) 0.62mi - 4:32(7:17/mi) 174/182bpm [1268b/mi] 75cal 6) 0.2mi - 1:26(7:06/mi) 184/186bpm [1306b/mi] 25cal Add a comment	3.8mi, 30:29 Run - General 1) 0.62mi - 4:26(7:08/mi) 135/146bpm [962b/mi] 57cal 2) 0.07mi - 34(7:55/mi) 148/149bpm [1172b/mi] 8cal 3) 0.25mi - 1:27(5:48/mi) 153/162bpm [888b/mi] 22cal 4) 0.08mi - 1:30(18:22/mi) 153/167bpm [2809b/mi] 20cal 5) 0.25mi - 1:24(5:35/mi) 148/158bpm [826b/mi] 20cal 6) 0.08mi - 1:30(17:59/mi) 152/163bpm [2734b/mi] 21cal 7) 0.25mi - 1:26(5:42/mi) 153/175bpm [873b/mi] 20cal 8) 0.09mi - 1:30(16:19/mi) 161/177bpm [2627b/mi] 22cal 9) 0.25mi - 1:27(5:47/mi) 158/172bpm [915b/mi] 21cal 10) 0.08mi - 1:30(19:33/mi) 160/179bpm [3129b/mi] 22cal 11) 0.25mi - 1:23(5:32/mi) 162/181bpm [895b/mi] 21cal 12) 0.09mi - 1:30(16:32/mi) 165/184bpm [2728b/mi] 24cal 13) 0.62mi - 4:36(7:24/mi) 167/179bpm [1237b/mi] 72cal 14) 0.62mi - 4:51(7:49/mi) 181/184bpm [1414b/mi] 82cal 15) 0.19mi - 1:25(7:34/mi) 180/182bpm [1362b/mi] 24cal Add a comment	-	3.8mi, 27:45 Run - General 1) 0.62mi - 4:27(7:10/mi) 140/159bpm [1004b/mi] 59cal 2) 0.62mi - 4:41(7:33/mi) 155/163bpm [1170b/mi] 69cal 3) 0.31mi - 2:23(7:40/mi) 160/165bpm [1226b/mi] 36cal 4) 0.12mi - 54(7:17/mi) 163/165bpm [1187b/mi] 14cal 5) 0.12mi - 59(7:59/mi) 163/168bpm [1300b/mi] 15cal 6) 0.12mi - 1:02(8:18/mi) 160/169bpm [1327b/mi] 15cal 7) 0.12mi - 56(7:29/mi) 166/170bpm [1243b/mi] 14cal 8) 0.12mi - 53(7:06/mi) 170/172bpm [1207b/mi] 14cal 9) 0.12mi - 54(7:17/mi) 171/171bpm [1246b/mi] 15cal 10) 0.12mi - 53(7:04/mi) 174/175bpm [1231b/mi] 15cal 11) 0.12mi - 58(7:48/mi) 173/176bpm [1351b/mi] 16cal 12) 0.12mi - 54(7:17/mi) 174/176bpm [1267b/mi] 15cal 13) 0.12mi - 54(7:14/mi) 174/176bpm [1259b/mi] 15cal 14) 0.12mi - 57(7:42/mi) 177/179bpm [1362b/mi] 16cal 15) 0.12mi - 53(7:05/mi) 174/175bpm [1233b/mi] 14cal 16) 0.12mi - 53(7:03/mi) 175/178bpm [1235b/mi] 15cal 17) 0.12mi - 1:03(8:25/mi) 179/180bpm [1506b/mi] 18cal 18) 0.12mi - 53(7:04/mi) 177/179bpm [1251b/mi] 15cal 19) 0.12mi - 50(6:43/mi) 177/183bpm [1189b/mi] 15cal 20) 0.21mi - 1:27(6:51/mi) 186/191bpm [1274b/mi] 26cal 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
-	-	-	3.9mi, 1:23:21 Run - General 1) 0.62mi - 8:57(14:23/mi) 180/195bpm [2590b/mi] 143cal 2) 0.62mi - 10:32(16:56/mi) 174/193bpm [2947b/mi] 152cal 3) 0.62mi - 12:57(20:51/mi) 159/187bpm [3315b/mi] 152cal 4) 0.35mi - 6:27(18:20/mi) 159/191bpm [2915b/mi] 69cal 5) 0.03mi - 2:49(1:46:41/mi) 127/133bpm [13549b/mi] 8cal 6) 0.62mi - 9:06(14:39/mi) 168/191bpm [2461b/mi] 118cal 7) 0.62mi - 10:33(16:59/mi) 159/187bpm [2701b/mi] 114cal 8) 0.26mi - 5:19(20:22/mi) 162/181bpm [3299b/mi] 61cal 9) 0.18mi - 16:42(1:33:40/mi) 133/178bpm [12459b/mi] 71cal Add a comment	-	4.1mi, 30:26 Run - General 1) 0.62mi - 4:37(7:26/mi) 148/162bpm [1100b/mi] 64cal 2) 0.62mi - 4:46(7:41/mi) 163/166bpm [1252b/mi] 72cal 3) 0.31mi - 2:43(8:45/mi) 159/163bpm [1392b/mi] 39cal 4) 0.12mi - 42(5:40/mi) 158/162bpm [897b/mi] 11cal 5) 0.12mi - 1:02(8:18/mi) 164/165bpm [1361b/mi] 16cal 6) 0.12mi - 48(6:27/mi) 167/171bpm [1078b/mi] 13cal 7) 0.12mi - 1:01(8:09/mi) 172/174bpm [1402b/mi] 16cal 8) 0.12mi - 44(5:52/mi) 171/173bpm [1003b/mi] 12cal 9) 0.12mi - 1:01(8:08/mi) 172/173bpm [1400b/mi] 16cal 10) 0.12mi - 42(5:36/mi) 173/179bpm [970b/mi] 11cal 11) 0.12mi - 1:06(8:55/mi) 177/180bpm [1578b/mi] 19cal 12) 0.12mi - 34(4:32/mi) 173/178bpm [784b/mi] 9cal 13) 0.12mi - 1:06(8:48/mi) 157/168bpm [1382b/mi] 15cal 14) 0.12mi - 42(5:39/mi) 137/150bpm [774b/mi] 8cal 15) 0.12mi - 1:08(9:07/mi) 153/158bpm [1395b/mi] 16cal 16) 0.12mi - 46(6:10/mi) 162/166bpm [1000b/mi] 12cal 17) 0.12mi - 1:02(8:20/mi) 165/168bpm [1375b/mi] 16cal 18) 0.12mi - 40(5:22/mi) 169/171bpm [906b/mi] 11cal 19) 0.12mi - 1:05(8:46/mi) 162/172bpm [1419b/mi] 16cal 20) 0.5mi - 3:53(7:48/mi) 165/176bpm [1287b/mi] 59cal 21) 0.04mi - 17(7:00/mi) 176/176bpm [1233b/mi] 5cal 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
1.9mi, 37:17 Run - General 1) 0.62mi - 11:18(18:11/mi) 113/162bpm [2054b/mi] 95cal 2) 0.62mi - 14:22(23:07/mi) 140/155bpm [3237b/mi] 178cal 3) 0.62mi - 11:00(17:42/mi) 162/213bpm [2868b/mi] 163cal 4) 0.06mi - 37(10:55/mi) 207/212bpm [2261b/mi] 11cal Add a comment	-	-	3.7mi, 1:23:21 Run - General 1) 0.62mi - 9:15(14:54/mi) 168/196bpm [2502b/mi] 146cal 2) 0.62mi - 10:29(16:53/mi) 179/206bpm [3021b/mi] 165cal 3) 0.5mi - 25:49(52:01/mi) 144/205bpm [7491b/mi] 188cal 4) 0.62mi - 10:02(16:08/mi) 166/184bpm [2679b/mi] 133cal 5) 0.28mi - 4:43(16:46/mi) 172/185bpm [2884b/mi] 68cal 6) 0mi - 6:20(50:09:25/mi) 135/172bpm [406271b/mi] 26cal 7) 0.62mi - 10:03(16:10/mi) 161/183bpm [2602b/mi] 124cal 8) 0.43mi - 6:40(15:40/mi) 173/191bpm [2710b/mi] 96cal Add a comment	6.3mi, 45:41 Run - General 1) 0.62mi - 4:22(7:02/mi) 135/144bpm [949b/mi] 57cal 2) 0.62mi - 4:27(7:09/mi) 154/177bpm [1102b/mi] 66cal 3) 0.62mi - 4:35(7:23/mi) 172/175bpm [1269b/mi] 74cal 4) 0.62mi - 4:24(7:05/mi) 180/188bpm [1274b/mi] 74cal 5) 0.62mi - 4:28(7:11/mi) 174/183bpm [1251b/mi] 69cal 6) 0.62mi - 4:37(7:26/mi) 177/182bpm [1316b/mi] 72cal 7) 0.62mi - 4:37(7:27/mi) 176/178bpm [1310b/mi] 73cal 8) 0.62mi - 4:28(7:11/mi) 179/182bpm [1287b/mi] 73cal 9) 0.62mi - 4:30(7:14/mi) 170/180bpm [1229b/mi] 69cal 10) 0.62mi - 4:44(7:37/mi) 175/181bpm [1332b/mi] 74cal 11) 0.07mi - 29(7:08/mi) 175/176bpm [1249b/mi] 7cal 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
-	4.1mi, 30:44 Run - General 1) 0.62mi - 4:49(7:45/mi) 130/139bpm [1008b/mi] 62cal 2) 0.62mi - 5:00(8:03/mi) 148/157bpm [1192b/mi] 71cal 3) 0.31mi - 2:36(8:22/mi) 163/169bpm [1365b/mi] 39cal 4) 0.12mi - 46(6:07/mi) 161/176bpm [986b/mi] 12cal 5) 0.12mi - 1:01(8:14/mi) 178/181bpm [1466b/mi] 17cal 6) 0.12mi - 45(6:03/mi) 176/178bpm [1066b/mi] 13cal 7) 0.12mi - 1:02(8:20/mi) 178/181bpm [1484b/mi] 17cal 8) 0.12mi - 45(6:00/mi) 176/181bpm [1057b/mi] 13cal 9) 0.12mi - 1:00(8:03/mi) 177/182bpm [1425b/mi] 17cal 10) 0.12mi - 44(5:57/mi) 179/180bpm [1065b/mi] 13cal 11) 0.12mi - 57(7:38/mi) 185/189bpm [1412b/mi] 17cal 12) 0.12mi - 49(6:32/mi) 193/194bpm [1261b/mi] 15cal 13) 0.12mi - 1:00(8:06/mi) 142/189bpm [1151b/mi] 12cal 14) 0.12mi - 46(6:07/mi) 144/151bpm [881b/mi] 13cal 15) 0.12mi - 59(7:54/mi) 157/161bpm [1240b/mi] 14cal 16) 0.12mi - 48(6:25/mi) 164/168bpm [1053b/mi] 12cal 17) 0.12mi - 59(7:58/mi) 168/169bpm [1338b/mi] 14cal 18) 0.12mi - 47(6:18/mi) 167/169bpm [1053b/mi] 12cal 19) 0.12mi - 1:07(8:59/mi) 169/172bpm [1519b/mi] 16cal 20) 0.5mi - 4:00(8:02/mi) 168/171bpm [1350b/mi] 57cal 21) 0.01mi - 3(7:14/mi) 167/167bpm [1209b/mi] 1cal Add a comment	-	0mi, 2 Run - General 1) 0mi - 2(42:04/mi) 90/90bpm [3787b/mi] Add a comment 1.4mi, 25:41 Run - General 1) 0.62mi - 10:58(17:39/mi) 163/187bpm [2878b/mi] 165cal 2) 0.62mi - 9:21(15:03/mi) 169/193bpm [2545b/mi] 147cal 3) 0.17mi - 5:21(30:47/mi) 148/173bpm [4556b/mi] 67cal Add a comment 2.9mi, 56:00 Run - General 1) 0.62mi - 9:41(15:35/mi) 163/187bpm [2540b/mi] 142cal 2) 0.62mi - 9:43(15:38/mi) 172/192bpm [2688b/mi] 147cal 3) 0.62mi - 8:56(14:23/mi) 182/207bpm [2617b/mi] 148cal 4) 0.12mi - 2:11(18:07/mi) 163/181bpm [2952b/mi] 31cal 5) 0.01mi - 4:25(10:56:45/mi) 140/166bpm [91945b/mi] 28cal 6) 0.05mi - 1:41(30:45/mi) 141/149bpm [4337b/mi] 12cal 7) 0.06mi - 6:30(1:44:52/mi) 139/152bpm [14576b/mi] 41cal 8) 0.62mi - 9:23(15:06/mi) 157/176bpm [2372b/mi] 112cal 9) 0.19mi - 3:30(18:51/mi) 149/178bpm [2810b/mi] 31cal Add a comment	-	-	-

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