Malcolm Down

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Recent Training
27th Jan	General	3.4mi	31:56
27th Jan	General	1.1mi	9:29
25th Jan	General	13.7mi	1:49:12
22nd Jan	General	12mi	1:36:28
20th Jan	Treadmill	0.8mi	7:48

12 Month Benchmarks	Run	Bike
Mile	6:05	2:45
5k	19:10	9:54
5mi	33:12	16:14
10k	41:21	20:09
10mi	1:07:59	35:46
Half	1:29:33	48:50
20mi	2:28:31	1:16:20
Mara	3:29:32	1:50:02

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Read Everyone!

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Best Times
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Dist	Races	PB	WB

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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	5	0	0	0	0	0	0	0	0	0	0	0	5
2025	79	0	0	0	0	0	0	0	0	0	0	0	79
2024	0	0	0	0	3	0	3	6	2	4	0	0	17
2024	136	149	151	95	40	3	31	55	68	103	66	100	999
2024	0	0	0	0	10	76	42	82	121	0	0	0	332
2023	0	5	2	1	6	0	3	3	0	0	1	0	22
2023	98	75	62	64	61	45	76	68	52	66	59	101	827
2023	0	0	22	61	47	54	35	28	6	11	0	0	265
2022	0	0	2	1	2	7	2	1	1	0	0	0	17
2022	78	55	18	69	34	0	15	59	46	98	66	102	639
2022	5	0	0	0	11	112	76	54	57	13	0	4	333
2021	0	0	4	3	0	0	0	1	0	0	0	0	8
2021	66	76	71	74	72	70	55	52	81	81	63	72	833
2021	0	6	17	0	0	0	0	5	0	0	3	0	30
2020	2	2	0	0	0	0	0	0	0	0	0	0	4
2020	40	101	124	149	168	124	87	91	74	89	131	90	1267
2020	0	0	0	0	0	0	2	16	0	8	0	0	26
2019	0	0	0	0	0	6	0	0	0	0	0	0	6
2019	80	51	82	85	82	2	58	74	68	93	93	97	865
2019	0	0	0	0	0	20	53	0	0	0	0	0	73
2018	75	52	93	80	70	87	93	61	91	58	60	73	894
2017	0	0	0	0	12	0	0	0	0	0	0	0	12
2017	91	61	55	70	73	42	56	35	66	52	61	54	717
2016	77	110	101	45	76	46	86	68	45	84	73	85	897
2015	48	25	46	59	3	0	0	0	0	11	0	16	209
2015	42	122	61	16	0	0	0	0	0	0	0	0	241
2014	0	0	0	0	0	0	0	0	0	16	65	23	105
2014	0	0	0	0	0	0	0	0	0	0	11	75	85

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	Wed 8th Jan Jan 8
-	-	5.3mi, 1:40:47 Walk - General 1) 1mi - 18:10(18:10/mi) 91/100bpm [1653b/mi] 119cal 52/55rpm 3.3/0mph 2) 1mi - 18:25(18:25/mi) 97/140bpm [1786b/mi] 120cal 52/60rpm 3.26/0mph 3) 1mi - 18:59(18:59/mi) 100/115bpm [1898b/mi] 115cal 52/60rpm 3.16/0mph 4) 1mi - 19:48(19:48/mi) 100/136bpm [1980b/mi] 113cal 52/60rpm 3.03/0mph 5) 1mi - 18:59(18:59/mi) 99/127bpm [1880b/mi] 110cal 52/60rpm 3.16/0mph 6) 0.33mi - 6:27(19:23/mi) 92/104bpm [1783b/mi] 39cal 51/62rpm 3.1/0mph Add a comment	8mi, 1:04:55 Run - Treadmill 1) 1mi - 8:57(8:57/mi) 153/164bpm [1370b/mi] 129cal 81/84rpm 6.7/0mph 2) 1mi - 8:02(8:02/mi) 146/165bpm [1172b/mi] 108cal 81/84rpm 7.47/0mph 3) 1mi - 7:54(7:54/mi) 148/163bpm [1170b/mi] 107cal 81/82rpm 7.59/0mph 4) 1mi - 7:49(7:49/mi) 153/163bpm [1195b/mi] 112cal 81/83rpm 7.68/0mph 5) 1mi - 7:54(7:54/mi) 159/174bpm [1257b/mi] 121cal 80/82rpm 7.59/0mph 6) 1mi - 7:44(7:44/mi) 161/166bpm [1245b/mi] 120cal 80/82rpm 7.76/0mph 7) 1mi - 7:57(7:57/mi) 162/166bpm [1287b/mi] 124cal 80/82rpm 7.55/0mph 8) 1mi - 8:15(8:15/mi) 161/166bpm [1329b/mi] 128cal 79/80rpm 7.27/0mph 9) 0.04mi - 22(9:26/mi) 157/160bpm [1482b/mi] 5cal 78/80rpm 6.36/0mph Add a comment	4.7mi, 38:36 Run - General 1) 1mi - 6:58(6:58/mi) 138/163bpm [962b/mi] 87cal 82/85rpm 8.61/0mph 2) 0.01mi - 5(8:47/mi) 144/144bpm [1265b/mi] 82/82rpm 6.83/0mph 3) 0.24mi - 2:16(9:30/mi) 149/154bpm [1416b/mi] 31cal 80/82rpm 6.31/0mph 4) 0.74mi - 5:10(6:58/mi) 156/186bpm [1087b/mi] 75cal 82/83rpm 8.61/0mph 5) 0.28mi - 3:17(11:35/mi) 157/181bpm [1819b/mi] 49cal 73/82rpm 5.18/0mph 6) 0.61mi - 4:01(6:34/mi) 157/171bpm [1030b/mi] 59cal 82/86rpm 9.14/0mph 7) 1mi - 10:16(10:16/mi) 152/167bpm [1559b/mi] 146cal 74/83rpm 5.85/0mph 8) 0.85mi - 6:33(7:45/mi) 162/168bpm [1256b/mi] 102cal 80/83rpm 7.74/0mph Add a comment 1.6mi, 16:38 Run - Treadmill 1) 1mi - 8:22(8:22/mi) 149/164bpm [1246b/mi] 114cal 81/84rpm 7.18/0mph 2) 0.56mi - 8:17(14:41/mi) 132/160bpm [1939b/mi] 91cal 72/84rpm 4.08/0mph Add a comment	-	5mi, 41:39 Run - Treadmill 1) 1mi - 8:31(8:31/mi) 150/158bpm [1277b/mi] 117cal 80/84rpm 7.05/0mph 2) 1mi - 7:56(7:56/mi) 146/155bpm [1159b/mi] 105cal 81/83rpm 7.56/0mph 3) 1mi - 7:56(7:56/mi) 150/157bpm [1190b/mi] 111cal 80/84rpm 7.56/0mph 4) 1mi - 7:44(7:44/mi) 153/161bpm [1183b/mi] 112cal 80/81rpm 7.76/0mph 5) 1mi - 8:55(8:55/mi) 162/208bpm [1444b/mi] 130cal 79/81rpm 6.73/0mph 6) 0.04mi - 37(15:55/mi) 176/179bpm [2801b/mi] 9cal 74/80rpm 3.77/0mph Add a comment
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	Wed 15th Jan Jan 15
6.2mi, 1:24:53 Cross - Other 1) 1mi - 13:46(13:46/mi) 129/187bpm [1775b/mi] 151cal 58/60rpm 4.36/0mph 2) 1mi - 12:12(12:12/mi) 107/140bpm [1306b/mi] 82cal 56/60rpm 4.92/0mph 3) 1mi - 22:16(22:16/mi) 98/147bpm [2182b/mi] 107cal 58/60rpm 2.7/0mph 4) 1mi - 11:10(11:10/mi) 83/129bpm [926b/mi] 37cal 60/60rpm 5.38/0mph 5) 1mi - 11:07(11:07/mi) 85/117bpm [945b/mi] 35cal 61/71rpm 5.39/0mph 6) 1mi - 12:22(12:22/mi) 80/118bpm [989b/mi] 41cal 58/76rpm 4.85/0mph 7) 0.16mi - 2:00(12:29/mi) 83/88bpm [1036b/mi] 6cal 57/60rpm 4.8/0mph Add a comment	4mi, 31:45 Run - Treadmill 1) 1mi - 8:26(8:26/mi) 157/165bpm [1323b/mi] 126cal 80/82rpm 7.12/0mph 2) 1mi - 7:58(7:58/mi) 164/168bpm [1306b/mi] 124cal 80/82rpm 7.53/0mph 3) 1mi - 7:45(7:45/mi) 166/180bpm [1286b/mi] 119cal 81/82rpm 7.74/0mph 4) 1mi - 7:34(7:34/mi) 168/182bpm [1270b/mi] 118cal 81/82rpm 7.94/0mph 5) 0.01mi - 3(9:38/mi) 180/181bpm [1735b/mi] 79/79rpm 6.23/0mph Add a comment	2mi, 15:34 Run - Treadmill 1) 1mi - 8:13(8:13/mi) 161/173bpm [1324b/mi] 119cal 81/83rpm 7.3/0mph 2) 0.95mi - 7:20(7:45/mi) 168/173bpm [1303b/mi] 111cal 80/82rpm 7.74/0mph Add a comment 12mi, 1:29:41 Run - Treadmill 1) 1mi - 7:52(7:52/mi) 151/157bpm [1187b/mi] 114cal 82/86rpm 7.63/0mph 2) 1mi - 7:55(7:55/mi) 160/163bpm [1265b/mi] 123cal 81/85rpm 7.59/0mph 3) 1mi - 7:26(7:26/mi) 165/167bpm [1226b/mi] 116cal 82/85rpm 8.08/0mph 4) 1mi - 7:18(7:18/mi) 170/172bpm [1241b/mi] 114cal 82/83rpm 8.22/0mph 5) 1mi - 7:28(7:28/mi) 173/173bpm [1293b/mi] 116cal 82/84rpm 8.03/0mph 6) 1mi - 7:24(7:24/mi) 173/173bpm [1279b/mi] 115cal 81/83rpm 8.12/0mph 7) 1mi - 7:43(7:43/mi) 172/173bpm [1328b/mi] 117cal 81/84rpm 7.77/0mph 8) 1mi - 7:22(7:22/mi) 173/173bpm [1275b/mi] 115cal 82/84rpm 8.14/0mph 9) 1mi - 7:24(7:24/mi) 173/173bpm [1281b/mi] 115cal 81/84rpm 8.11/0mph 10) 1mi - 7:19(7:19/mi) 173/173bpm [1267b/mi] 114cal 81/83rpm 8.19/0mph 11) 1mi - 7:16(7:16/mi) 173/173bpm [1258b/mi] 113cal 81/83rpm 8.25/0mph 12) 1mi - 7:07(7:07/mi) 173/173bpm [1230b/mi] 111cal 81/83rpm 8.44/0mph 13) 0.01mi - 7(8:43/mi) 173/173bpm [1507b/mi] 1cal 81/82rpm 6.89/0mph Add a comment	-	3.7mi, 29:39 Run - General 1) 0.99mi - 8:20(8:27/mi) 154/160bpm [1300b/mi] 122cal 80/85rpm 7.11/0mph 2) 1mi - 7:48(7:48/mi) 156/163bpm [1216b/mi] 117cal 81/85rpm 7.7/0mph 3) 0.8mi - 6:04(7:36/mi) 157/164bpm [1193b/mi] 92cal 80/83rpm 7.89/0mph 4) 0.36mi - 3:02(8:19/mi) 157/162bpm [1306b/mi] 46cal 80/85rpm 7.21/0mph 5) 0.45mi - 3:08(7:02/mi) 161/166bpm [1133b/mi] 48cal 81/82rpm 8.52/0mph 6) 0.1mi - 1:17(12:54/mi) 161/165bpm [2077b/mi] 19cal 77/82rpm 4.65/0mph Add a comment	-	0.2mi, 2:13 Run - General 1) 0.22mi - 2:13(10:12/mi) 106/141bpm [1082b/mi] 18cal 80/81rpm 5.88/0mph Add a comment 2.1mi, 22:57 Run - General 1) 0.1mi - 44(7:02/mi) 110/135bpm [773b/mi] 6cal 87/88rpm 8.54/0mph 2) 0.02mi - 48(42:17/mi) 139/143bpm [5877b/mi] 7cal 82/86rpm 1.42/0mph 3) 0.12mi - 44(5:53/mi) 121/139bpm [711b/mi] 7cal 85/88rpm 10.21/0mph 4) 0.06mi - 1:39(25:24/mi) 134/143bpm [3404b/mi] 19cal 55/84rpm 2.36/0mph 5) 0.18mi - 1:02(5:52/mi) 126/143bpm [738b/mi] 10cal 84/90rpm 10.24/0mph 6) 0.2mi - 2:49(13:47/mi) 127/145bpm [1751b/mi] 30cal 67/85rpm 4.35/0mph 7) 0.17mi - 1:02(6:01/mi) 121/143bpm [729b/mi] 9cal 85/91rpm 9.96/0mph 8) 0.4mi - 5:27(13:44/mi) 128/145bpm [1759b/mi] 56cal 68/85rpm 4.37/0mph 9) 0.19mi - 1:01(5:21/mi) 128/144bpm [685b/mi] 10cal 89/100rpm 11.22/0mph 10) 0.43mi - 6:25(14:55/mi) 123/145bpm [1834b/mi] 61cal 62/86rpm 4.02/0mph 11) 0.19mi - 1:00(5:09/mi) 139/144bpm [717b/mi] 11cal 90/93rpm 11.63/0mph 12) 0.02mi - 16(17:43/mi) 144/144bpm [2550b/mi] 3cal 86/86rpm 3.39/0mph Add a comment 1.1mi, 9:50 Run - General 1) 1mi - 8:43(8:43/mi) 141/148bpm [1230b/mi] 108cal 81/84rpm 6.88/0mph 2) 0.13mi - 1:07(8:43/mi) 149/149bpm [1298b/mi] 14cal 82/85rpm 6.89/0mph Add a comment
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	Wed 22nd Jan Jan 22
-	-	-	-	0.8mi, 7:48 Run - Treadmill 1) 0.83mi - 7:48(9:26/mi) 119/127bpm [1123b/mi] 80cal 79/81rpm 6.36/0mph Add a comment 2.8mi, 23:24 Run - Treadmill 1) 0.74mi - 4:59(6:46/mi) 123/134bpm [833b/mi] 53cal 81/85rpm 8.86/0mph 2) 0.4mi - 5:13(13:02/mi) 121/131bpm [1578b/mi] 54cal 75/83rpm 4.6/0mph 3) 0.53mi - 3:17(6:09/mi) 126/131bpm [775b/mi] 36cal 82/83rpm 9.75/0mph 4) 0.32mi - 4:42(14:38/mi) 119/133bpm [1742b/mi] 45cal 71/82rpm 4.1/0mph 5) 0.77mi - 4:49(6:13/mi) 115/134bpm [714b/mi] 41cal 82/86rpm 9.66/0mph 6) 0.01mi - 24(31:09/mi) 116/117bpm [3614b/mi] 3cal 82/83rpm 1.93/0mph Add a comment 1.1mi, 9:02 Run - Treadmill 1) 1mi - 7:48(7:48/mi) 133/148bpm [1037b/mi] 90cal 81/84rpm 7.69/0mph 2) 0.14mi - 1:14(8:44/mi) 126/129bpm [1101b/mi] 13cal 80/82rpm 6.87/0mph Add a comment	-	12mi, 1:36:28 Run - General 1) 1mi - 8:05(8:05/mi) 114/125bpm [922b/mi] 79cal 80/83rpm 7.42/0mph 2) 1mi - 7:54(7:54/mi) 134/162bpm [1058b/mi] 92cal 80/84rpm 7.6/0mph 3) 1mi - 7:45(7:45/mi) 148/166bpm [1147b/mi] 101cal 81/84rpm 7.74/0mph 4) 1mi - 8:29(8:29/mi) 159/181bpm [1349b/mi] 122cal 80/83rpm 7.07/0mph 5) 1mi - 8:25(8:25/mi) 167/173bpm [1406b/mi] 127cal 81/83rpm 7.12/0mph 6) 1mi - 8:53(8:53/mi) 162/177bpm [1440b/mi] 132cal 80/83rpm 6.75/0mph 7) 1mi - 9:23(9:23/mi) 159/172bpm [1493b/mi] 140cal 80/83rpm 6.39/0mph 8) 1mi - 8:22(8:22/mi) 161/166bpm [1346b/mi] 125cal 81/84rpm 7.18/0mph 9) 1mi - 7:48(7:48/mi) 160/164bpm [1248b/mi] 117cal 81/83rpm 7.69/0mph 10) 1mi - 7:58(7:58/mi) 162/169bpm [1290b/mi] 120cal 81/84rpm 7.54/0mph 11) 1mi - 6:53(6:53/mi) 162/166bpm [1115b/mi] 103cal 80/83rpm 8.72/0mph 12) 1mi - 6:27(6:27/mi) 163/172bpm [1050b/mi] 97cal 80/84rpm 9.31/0mph 13) 0.01mi - 6(7:09/mi) 160/160bpm [1145b/mi] 1cal 80/81rpm 8.38/0mph Add a comment
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	Wed 29th Jan Jan 29
-	-	13.7mi, 1:49:12 Run - General 1) 1mi - 8:20(8:20/mi) 147/157bpm [1224b/mi] 109cal 81/84rpm 7.21/0mph 2) 1mi - 8:15(8:15/mi) 156/169bpm [1287b/mi] 118cal 82/87rpm 7.27/0mph 3) 1mi - 8:04(8:04/mi) 158/166bpm [1274b/mi] 118cal 81/83rpm 7.44/0mph 4) 1mi - 8:02(8:02/mi) 163/167bpm [1310b/mi] 121cal 81/83rpm 7.47/0mph 5) 1mi - 8:09(8:09/mi) 164/169bpm [1336b/mi] 123cal 81/84rpm 7.37/0mph 6) 1mi - 8:04(8:04/mi) 164/173bpm [1322b/mi] 121cal 81/82rpm 7.44/0mph 7) 1mi - 8:01(8:01/mi) 166/172bpm [1331b/mi] 120cal 80/83rpm 7.48/0mph 8) 1mi - 8:12(8:12/mi) 143/155bpm [1173b/mi] 99cal 80/82rpm 7.31/0mph 9) 1mi - 8:23(8:23/mi) 141/163bpm [1181b/mi] 98cal 80/82rpm 7.16/0mph 10) 1mi - 8:01(8:01/mi) 135/144bpm [1081b/mi] 78cal 80/82rpm 7.49/0mph 11) 1mi - 8:07(8:07/mi) 137/157bpm [1113b/mi] 77cal 80/82rpm 7.38/0mph 12) 1mi - 7:43(7:43/mi) 137/146bpm [1056b/mi] 78cal 80/83rpm 7.78/0mph 13) 1mi - 7:43(7:43/mi) 137/147bpm [1056b/mi] 80cal 81/86rpm 7.78/0mph 14) 0.6mi - 4:11(7:00/mi) 149/163bpm [1044b/mi] 54cal 80/82rpm 8.57/0mph Add a comment	-	3.4mi, 31:56 Run - General 1) 0.23mi - 1:30(6:26/mi) 116/136bpm [745b/mi] 14cal 84/87rpm 9.34/0mph 2) 0.27mi - 4:10(15:37/mi) 139/159bpm [2171b/mi] 50cal 75/83rpm 3.84/0mph 3) 0.26mi - 1:28(5:43/mi) 130/142bpm [744b/mi] 16cal 84/88rpm 10.49/0mph 4) 0.26mi - 3:05(11:39/mi) 139/150bpm [1619b/mi] 35cal 75/83rpm 5.15/0mph 5) 0mi - 6(30:35/mi) 139/139bpm [4250b/mi] 1cal 76/76rpm 1.96/0mph 6) 0.24mi - 1:31(6:19/mi) 141/145bpm [890b/mi] 18cal 84/88rpm 9.5/0mph 7) 0.27mi - 3:25(12:25/mi) 143/154bpm [1775b/mi] 42cal 72/83rpm 4.83/0mph 8) 0.25mi - 1:31(6:09/mi) 139/152bpm [855b/mi] 18cal 83/88rpm 9.76/0mph 9) 0.27mi - 3:16(11:54/mi) 148/156bpm [1761b/mi] 43cal 70/82rpm 5.04/0mph 10) 0.23mi - 1:33(6:37/mi) 142/150bpm [941b/mi] 19cal 82/87rpm 9.06/0mph 11) 0.27mi - 3:12(11:38/mi) 144/155bpm [1675b/mi] 40cal 73/83rpm 5.16/0mph 12) 0.25mi - 1:29(5:56/mi) 144/148bpm [853b/mi] 18cal 83/88rpm 10.13/0mph 13) 0.04mi - 1:02(26:52/mi) 139/146bpm [3734b/mi] 12cal 56/84rpm 2.23/0mph 14) 0.5mi - 4:38(9:19/mi) 143/151bpm [1333b/mi] 57cal 78/80rpm 6.44/0mph Add a comment 1.1mi, 9:29 Run - General 1) 1mi - 9:00(9:00/mi) 123/140bpm [1107b/mi] 97cal 80/82rpm 6.66/0mph 2) 0.06mi - 29(8:20/mi) 130/134bpm [1083b/mi] 5cal 80/81rpm 7.2/0mph Add a comment	-	-

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