dng

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Recent Training
20th Nov	General	3mi	26:11
18th Nov	Pool	1.2mi	40:00
17th Nov	General	22.5mi	1:48:00
15th Nov	Pool	1.1mi	36:00
13th Nov	General	2.3mi	19:40

12 Month Benchmarks	Run	Bike
Mile	7:05	2:37
5k	23:39	10:36
5mi	39:24	17:55
10k	52:07	22:45
10mi	1:28:11	42:24
Half	1:59:27	56:44

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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			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	0	0	0	0	0	0	0	66	34	6	0	0	106
2024	0	0	0	0	0	0	0	0	2.1	5.2	5.3	0	12.6
2024	94	94	90	94	93	94	73	9	10	0	7	0	657
2024	0	0	12	0	17	0	30	103	73	105	48	0	389
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 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
29.4mi, 2:18:51 Bike - General 1) 5mi - 24:25(4:53/mi) 132/162bpm [645b/mi] 279cal 2) 5mi - 25:44(5:09/mi) 145/175bpm [746b/mi] 294cal 3) 5mi - 23:06(4:37/mi) 123/142bpm [568b/mi] 146cal 4) 5mi - 26:56(5:23/mi) 137/161bpm [738b/mi] 257cal 5) 5mi - 19:00(3:48/mi) 135/163bpm [513b/mi] 149cal 6) 4.43mi - 19:41(4:26/mi) 131/162bpm [582b/mi] 125cal Add a comment	-	-	-	-	-	-
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
-	-	-	1mi, 40:00 Swim - Pool Add a comment	-	-	2.1mi, 17:14 Run - General 1) 1mi - 8:18(8:18/mi) 148/162bpm [1228b/mi] 111cal 2) 1mi - 8:09(8:09/mi) 149/161bpm [1215b/mi] 109cal 3) 0.1mi - 47(8:10/mi) 150/154bpm [1225b/mi] 10cal Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
1mi, 35:00 Swim - Pool Add a comment	-	25.2mi, 1:58:38 Bike - General 1) 5mi - 25:14(5:03/mi) 124/156bpm [626b/mi] 250cal 2) 5mi - 25:05(5:01/mi) 137/160bpm [687b/mi] 266cal 3) 5mi - 23:34(4:43/mi) 128/155bpm [603b/mi] 197cal 4) 5mi - 21:53(4:23/mi) 135/166bpm [591b/mi] 211cal 5) 5mi - 21:11(4:14/mi) 133/153bpm [564b/mi] 189cal 6) 0.18mi - 1:41(9:28/mi) 144/150bpm [1363b/mi] 20cal Add a comment	1mi, 40:00 Swim - Pool Add a comment	-	2.3mi, 19:40 Run - General 1) 1mi - 8:25(8:25/mi) 141/157bpm [1186b/mi] 106cal 2) 1mi - 8:20(8:20/mi) 146/162bpm [1217b/mi] 108cal 3) 0.32mi - 2:55(9:11/mi) 147/159bpm [1349b/mi] 37cal Add a comment	-
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
1.1mi, 36:00 Swim - Pool Add a comment	-	22.5mi, 1:48:00 Bike - General 1) 5mi - 26:09(5:14/mi) 131/149bpm [685b/mi] 287cal 2) 5mi - 19:41(3:56/mi) 135/158bpm [531b/mi] 203cal 3) 5mi - 26:38(5:20/mi) 124/156bpm [661b/mi] 189cal 4) 5mi - 23:52(4:46/mi) 132/151bpm [630b/mi] 214cal 5) 2.52mi - 11:40(4:38/mi) 127/146bpm [589b/mi] 79cal Add a comment	1.2mi, 40:00 Swim - Pool Add a comment	-	3mi, 26:11 Run - General 1) 1mi - 8:33(8:33/mi) 142/156bpm [1215b/mi] 108cal 2) 1mi - 8:35(8:35/mi) 146/152bpm [1252b/mi] 112cal 3) 1mi - 8:40(8:40/mi) 140/148bpm [1213b/mi] 103cal 4) 0.04mi - 23(8:29/mi) 146/148bpm [1239b/mi] 4cal Add a comment	-

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