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Recent Training
11th May	General	1.6mi	26:06
11th May	General	12.1mi	36:10
11th May	General	1.5mi	23:54
10th May	General	18.8mi	1:18:12
10th May	General	3.3mi	53:20

12 Month Benchmarks	Run	Bike
Mile	7:23	2:21
5k	24:58	8:50
5mi	41:21	16:13
10k	52:45	20:46
10mi	1:38:48	34:54

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Best Times
Best WAVA

Dist	Races	PB	WB

2023		Result	WAVA	Distance
9 Sep	The One Ten		0.00	10mi

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	8	7	2	17	23	0	0	0	0	0	0	0	58
2024	60	72	70	52	28	0	0	0	0	0	0	0	282
2024	83	212	276	106	92	0	0	0	0	0	0	0	770
2023	23	6	12	52	44	27	4	31	27	33	11	2	272
2023	60	38	63	12	92	19	8	28	47	46	51	48	511
2023	20	35	31	261	411	308	82	120	270	130	37	31	1736
2022	0	0	0	0	0	12	0	0	0	0	0	0	12
2022	32	11	6	6	8	14	13	11	3	7	8	10	128
2022	84	94	161	224	142	294	265	202	99	63	45	40	1713
2021	12	0	8	0	0	0	0	0	0	0	0	0	20
2021	6	11	7	0	0	0	2	3	1	16	0	6	52
2021	61	83	206	201	179	162	176	228	201	91	109	75	1773
2020	7	0	0	11	16	0	9	0	0	0	0	0	43
2020	0	6	0	3	2	0	0	0	3	0	16	5	36
2020	129	79	120	251	100	209	196	214	110	130	105	15	1658
2019	9	4	4	8	15	0	0	0	0	0	0	0	39
2019	54	111	33	141	74	117	241	209	158	140	65	57	1400
2018	0	0	0	0	0	0	0	0	0	0	0	1	1
2018	36	48	27	37	44	13	25	24	26	12	6	6	302
2018	111	96	55	103	114	159	108	124	137	125	74	11	1216
2017	37	32	27	28	48	26	42	53	38	51	37	4	423
2017	53	26	67	60	136	81	101	87	112	87	75	14	898
2016	29	16	51	38	31	33	24	46	49	31	26	35	408
2016	51	13	54	64	85	65	118	45	82	47	17	50	692
2015	0	0	0	0	0	12	42	33	37	56	32	24	236
2015	0	0	0	0	0	120	103	95	73	83	50	27	551

Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21
11.6mi, 50:09 Bike - General 1) 5mi - 21:40(4:20/mi) 114/123bpm [494b/mi] 170cal 183/198rpm 2) 5mi - 21:34(4:19/mi) 119/124bpm [513b/mi] 157cal 184/196rpm 3) 1.55mi - 6:54(4:27/mi) 118/124bpm [525b/mi] 44cal 178/194rpm Add a comment	22.6mi, 1:35:05 Bike - General 1) 5mi - 22:16(4:27/mi) 101/132bpm [450b/mi] 132cal 2) 5mi - 21:04(4:13/mi) 133/155bpm [560b/mi] 215cal 3) 5mi - 19:53(3:59/mi) 119/153bpm [473b/mi] 129cal 4) 5mi - 20:39(4:08/mi) 130/144bpm [537b/mi] 179cal 5) 2.62mi - 11:13(4:17/mi) 110/147bpm [472b/mi] 51cal Add a comment	4mi, 1:01:18 Walk - General 1) 1mi - 14:32(14:32/mi) 77/112bpm [1119b/mi] 109cal 63/84rpm 2) 1mi - 15:10(15:10/mi) 79/111bpm [1198b/mi] 101cal 62/85rpm 3) 1mi - 15:26(15:26/mi) 75/86bpm [1158b/mi] 100cal 62/67rpm 4) 1mi - 15:37(15:37/mi) 70/80bpm [1093b/mi] 106cal 62/66rpm 5) 0.03mi - 33(18:19/mi) 66/68bpm [1209b/mi] 3cal 55/64rpm Add a comment	1.3mi, 20:11 Walk - General 1) 1mi - 15:00(15:00/mi) 113/147bpm [1694b/mi] 112cal 64/89rpm 2) 0.33mi - 5:11(15:43/mi) 104/111bpm [1635b/mi] 37cal 62/66rpm Add a comment 6.4mi, 56:08 Run - General 1) 1mi - 8:54(8:54/mi) 127/144bpm [1131b/mi] 110cal 2) 0.11mi - 1:06(10:03/mi) 146/148bpm [1467b/mi] 14cal 3) 1mi - 8:43(8:43/mi) 155/162bpm [1351b/mi] 116cal 4) 1mi - 8:33(8:33/mi) 160/166bpm [1368b/mi] 114cal 5) 1mi - 8:37(8:37/mi) 164/168bpm [1412b/mi] 116cal 6) 1mi - 8:47(8:47/mi) 171/178bpm [1502b/mi] 122cal 7) 0.15mi - 1:21(9:09/mi) 171/177bpm [1564b/mi] 19cal 8) 1mi - 9:20(9:20/mi) 165/176bpm [1541b/mi] 116cal 9) 0.08mi - 40(8:33/mi) 172/178bpm [1471b/mi] 10cal 10) 0.02mi - 8(8:20/mi) 178/179bpm [1484b/mi] 2cal Add a comment	-	1.8mi, 26:00 Walk - General 1) 1mi - 14:17(14:17/mi) 109/148bpm [1557b/mi] 114cal 64/84rpm 2) 0.77mi - 11:43(15:12/mi) 92/103bpm [1398b/mi] 95cal 62/65rpm Add a comment 7.3mi, 1:01:23 Run - General 1) 1mi - 8:45(8:45/mi) 138/150bpm [1208b/mi] 108cal 2) 1mi - 8:50(8:50/mi) 149/155bpm [1315b/mi] 112cal 3) 1mi - 8:41(8:41/mi) 151/159bpm [1312b/mi] 110cal 4) 1mi - 8:38(8:38/mi) 153/159bpm [1320b/mi] 110cal 5) 1mi - 8:34(8:34/mi) 152/157bpm [1301b/mi] 111cal 6) 1mi - 8:24(8:24/mi) 157/167bpm [1318b/mi] 111cal 7) 1mi - 7:40(7:40/mi) 164/179bpm [1257b/mi] 108cal 8) 0.27mi - 1:52(6:55/mi) 166/174bpm [1147b/mi] 28cal Add a comment	-
Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
6.5mi, 55:50 Run - General 1) 1mi - 8:42(8:42/mi) 117/138bpm [1017b/mi] 105cal 2) 1mi - 8:31(8:31/mi) 149/160bpm [1269b/mi] 114cal 3) 1mi - 8:37(8:37/mi) 155/163bpm [1337b/mi] 112cal 4) 1mi - 8:51(8:51/mi) 156/160bpm [1381b/mi] 115cal 5) 1mi - 8:45(8:45/mi) 157/165bpm [1373b/mi] 114cal 6) 1mi - 8:23(8:23/mi) 163/167bpm [1367b/mi] 111cal 7) 0.52mi - 4:01(7:45/mi) 170/176bpm [1317b/mi] 57cal Add a comment	22.2mi, 1:30:41 Bike - General 1) 5mi - 21:35(4:19/mi) 98/117bpm [423b/mi] 119cal 2) 5mi - 19:23(3:53/mi) 142/163bpm [551b/mi] 220cal 3) 5mi - 18:34(3:43/mi) 137/147bpm [509b/mi] 185cal 4) 5mi - 21:21(4:16/mi) 135/151bpm [577b/mi] 176cal 5) 2.21mi - 9:48(4:26/mi) 123/141bpm [545b/mi] 48cal Add a comment	14.9mi, 57:08 Bike - General 1) 5mi - 18:52(3:46/mi) 123/157bpm [464b/mi] 176cal 2) 5mi - 18:45(3:45/mi) 150/159bpm [562b/mi] 231cal 3) 4.94mi - 19:31(3:57/mi) 155/165bpm [612b/mi] 245cal Add a comment	5.1mi, 42:05 Run - General 1) 1mi - 8:47(8:47/mi) 135/153bpm [1185b/mi] 115cal 2) 1mi - 8:26(8:26/mi) 154/160bpm [1299b/mi] 111cal 3) 1mi - 8:10(8:10/mi) 159/166bpm [1298b/mi] 111cal 4) 1mi - 8:07(8:07/mi) 165/172bpm [1340b/mi] 113cal 5) 1mi - 7:42(7:42/mi) 169/176bpm [1300b/mi] 109cal 6) 0.12mi - 53(7:07/mi) 180/185bpm [1282b/mi] 14cal Add a comment	-	18.8mi, 1:20:32 Bike - General 1) 5mi - 22:10(4:26/mi) 103/132bpm [457b/mi] 142cal 2) 5mi - 20:50(4:10/mi) 131/147bpm [546b/mi] 206cal 3) 5mi - 21:18(4:16/mi) 135/151bpm [575b/mi] 204cal 4) 3.76mi - 16:14(4:19/mi) 131/148bpm [565b/mi] 127cal Add a comment	-
Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
2.1mi, 29:28 Walk - General 1) 1mi - 12:19(12:19/mi) 139/166bpm [1711b/mi] 131cal 70/96rpm 2) 1mi - 15:39(15:39/mi) 107/120bpm [1674b/mi] 114cal 62/69rpm 3) 0.1mi - 1:31(14:30/mi) 108/113bpm [1565b/mi] 8cal 56/66rpm Add a comment 5.5mi, 47:24 Run - General 1) 1mi - 8:56(8:56/mi) 133/154bpm [1187b/mi] 111cal 2) 1mi - 8:48(8:48/mi) 155/164bpm [1363b/mi] 115cal 3) 1mi - 8:37(8:37/mi) 163/169bpm [1406b/mi] 117cal 4) 1mi - 8:30(8:30/mi) 167/174bpm [1419b/mi] 117cal 5) 1mi - 8:32(8:32/mi) 172/179bpm [1468b/mi] 122cal 6) 0.52mi - 4:01(7:46/mi) 176/181bpm [1366b/mi] 61cal Add a comment	16.3mi, 1:07:02 Bike - General 1) 5mi - 20:45(4:09/mi) 125/153bpm [519b/mi] 197cal 2) 5mi - 19:00(3:48/mi) 143/155bpm [544b/mi] 217cal 3) 5mi - 21:32(4:18/mi) 140/157bpm [603b/mi] 213cal 4) 1.27mi - 5:45(4:32/mi) 134/148bpm [608b/mi] 45cal Add a comment 5.5mi, 1:23:08 Walk - General 1) 1mi - 15:01(15:01/mi) 69/82bpm [1036b/mi] 80cal 61/65rpm 2) 1mi - 15:10(15:10/mi) 64/71bpm [970b/mi] 23cal 62/65rpm 3) 1mi - 15:16(15:16/mi) 66/86bpm [1008b/mi] 26cal 63/67rpm 4) 1mi - 15:29(15:29/mi) 83/93bpm [1285b/mi] 54cal 62/66rpm 5) 1mi - 15:03(15:03/mi) 88/97bpm [1324b/mi] 57cal 63/66rpm 6) 0.46mi - 7:09(15:24/mi) 87/95bpm [1340b/mi] 26cal 61/65rpm Add a comment	17.6mi, 1:09:26 Bike - General 1) 5mi - 21:22(4:16/mi) 127/151bpm [543b/mi] 208cal 2) 5mi - 21:37(4:19/mi) 144/155bpm [623b/mi] 250cal 3) 5mi - 17:01(3:24/mi) 145/157bpm [494b/mi] 192cal 4) 2.58mi - 9:25(3:39/mi) 147/159bpm [537b/mi] 107cal Add a comment 2mi, 29:24 Walk - General 1) 1mi - 13:04(13:04/mi) 131/152bpm [1711b/mi] 123cal 69/87rpm 2) 1mi - 15:59(15:59/mi) 102/121bpm [1631b/mi] 105cal 61/64rpm 3) 0.02mi - 21(16:34/mi) 90/92bpm [1491b/mi] 2cal 61/62rpm Add a comment 4mi, 34:10 Run - General 1) 1mi - 8:56(8:56/mi) 130/152bpm [1162b/mi] 111cal 2) 1mi - 8:44(8:44/mi) 155/161bpm [1352b/mi] 113cal 3) 1mi - 8:36(8:36/mi) 162/167bpm [1394b/mi] 116cal 4) 1mi - 7:39(7:39/mi) 172/182bpm [1315b/mi] 112cal 5) 0.04mi - 15(6:58/mi) 176/178bpm [1227b/mi] 4cal Add a comment 1.5mi, 23:09 Walk - General 1) 1mi - 15:14(15:14/mi) 85/97bpm [1295b/mi] 102cal 61/73rpm 2) 0.51mi - 7:55(15:34/mi) 78/96bpm [1215b/mi] 55cal 61/65rpm Add a comment	2mi, 30:46 Walk - General 1) 1mi - 14:04(14:04/mi) 115/146bpm [1618b/mi] 118cal 65/83rpm 2) 1mi - 16:16(16:16/mi) 90/107bpm [1464b/mi] 110cal 61/65rpm 3) 0.03mi - 26(13:02/mi) 81/86bpm [1056b/mi] 5cal 61/63rpm Add a comment 3.3mi, 27:00 Run - General 1) 1mi - 8:32(8:32/mi) 147/158bpm [1255b/mi] 112cal 2) 1mi - 8:30(8:30/mi) 158/165bpm [1344b/mi] 113cal 3) 1mi - 8:04(8:04/mi) 163/169bpm [1314b/mi] 110cal 4) 0.27mi - 1:54(7:08/mi) 172/176bpm [1226b/mi] 28cal Add a comment 1.8mi, 26:44 Walk - General 1) 1mi - 15:18(15:18/mi) 87/99bpm [1330b/mi] 108cal 61/67rpm 2) 0.76mi - 11:26(15:04/mi) 89/96bpm [1341b/mi] 85cal 63/66rpm Add a comment	-	18.4mi, 1:54:02 Bike - General 1) 5mi - 34:00(6:48/mi) 103/143bpm [700b/mi] 209cal 2) 5mi - 30:35(6:07/mi) 124/156bpm [758b/mi] 248cal 3) 5mi - 30:56(6:11/mi) 125/151bpm [773b/mi] 215cal 4) 3.39mi - 18:32(5:27/mi) 143/172bpm [780b/mi] 199cal Add a comment	-
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
-	1.4mi, 23:14 Walk - General 1) 1mi - 17:08(17:08/mi) 116/135bpm [1988b/mi] 122cal 59/75rpm 2) 0.37mi - 6:06(16:20/mi) 122/131bpm [1994b/mi] 47cal 60/65rpm Add a comment 5.5mi, 49:35 Run - General 1) 1mi - 9:29(9:29/mi) 139/152bpm [1317b/mi] 118cal 2) 1mi - 9:25(9:25/mi) 150/163bpm [1413b/mi] 117cal 3) 1mi - 9:08(9:08/mi) 155/161bpm [1416b/mi] 116cal 4) 1mi - 8:41(8:41/mi) 162/170bpm [1408b/mi] 116cal 5) 1mi - 8:32(8:32/mi) 166/176bpm [1415b/mi] 117cal 6) 0.52mi - 4:20(8:15/mi) 170/175bpm [1403b/mi] 62cal Add a comment 1.5mi, 23:36 Walk - General 1) 1mi - 15:46(15:46/mi) 71/80bpm [1119b/mi] 92cal 61/67rpm 2) 0.51mi - 7:50(15:22/mi) 72/84bpm [1106b/mi] 54cal 62/65rpm Add a comment	16.5mi, 1:08:07 Bike - General 1) 5mi - 19:29(3:54/mi) 113/134bpm [440b/mi] 153cal 2) 5mi - 21:17(4:15/mi) 131/144bpm [558b/mi] 208cal 3) 5mi - 20:12(4:02/mi) 133/147bpm [537b/mi] 184cal 4) 1.54mi - 7:08(4:38/mi) 130/139bpm [601b/mi] 54cal Add a comment 3.1mi, 47:39 Walk - General 1) 1mi - 14:52(14:52/mi) 69/80bpm [1026b/mi] 103cal 63/66rpm 2) 1mi - 16:05(16:05/mi) 70/78bpm [1126b/mi] 102cal 62/65rpm 3) 1mi - 15:38(15:38/mi) 66/74bpm [1031b/mi] 110cal 62/66rpm 4) 0.07mi - 1:04(15:37/mi) 68/74bpm [1061b/mi] 7cal 62/64rpm Add a comment	1.7mi, 27:09 Walk - General 1) 1mi - 16:12(16:12/mi) 117/134bpm [1895b/mi] 119cal 60/65rpm 2) 0.67mi - 10:58(16:16/mi) 105/112bpm [1707b/mi] 78cal 61/65rpm Add a comment 3.5mi, 29:46 Run - General 1) 1mi - 8:37(8:37/mi) 149/167bpm [1285b/mi] 113cal 2) 1mi - 8:37(8:37/mi) 165/174bpm [1422b/mi] 118cal 3) 1mi - 8:37(8:37/mi) 170/178bpm [1464b/mi] 121cal 4) 0.51mi - 3:55(7:39/mi) 175/185bpm [1340b/mi] 57cal Add a comment 2mi, 30:51 Walk - General 1) 1mi - 15:09(15:09/mi) 81/92bpm [1228b/mi] 102cal 61/77rpm 2) 1mi - 15:19(15:19/mi) 82/95bpm [1257b/mi] 105cal 61/64rpm 3) 0.03mi - 22(14:51/mi) 74/76bpm [1099b/mi] 3cal 62/63rpm Add a comment 20.6mi, 1:28:56 Bike - General 1) 5mi - 23:49(4:46/mi) 109/137bpm [519b/mi] 174cal 2) 5mi - 21:49(4:22/mi) 126/145bpm [550b/mi] 188cal 3) 5mi - 19:14(3:51/mi) 124/137bpm [477b/mi] 136cal 4) 5mi - 20:58(4:12/mi) 121/138bpm [507b/mi] 121cal 5) 0.6mi - 3:06(5:11/mi) 121/132bpm [628b/mi] 17cal Add a comment	18.8mi, 1:18:12 Bike - General 1) 5mi - 19:55(3:59/mi) 107/130bpm [426b/mi] 141cal 2) 5mi - 20:59(4:12/mi) 128/143bpm [537b/mi] 193cal 3) 5mi - 20:31(4:06/mi) 127/138bpm [521b/mi] 161cal 4) 3.77mi - 16:47(4:27/mi) 130/144bpm [579b/mi] 134cal Add a comment 3.3mi, 53:20 Walk - General 1) 1mi - 15:49(15:49/mi) 85/96bpm [1344b/mi] 110cal 61/66rpm 2) 1mi - 17:03(17:03/mi) 86/97bpm [1466b/mi] 110cal 54/68rpm 3) 1mi - 16:30(16:30/mi) 81/92bpm [1336b/mi] 107cal 62/78rpm 4) 0.25mi - 3:59(15:46/mi) 81/87bpm [1277b/mi] 28cal 63/65rpm Add a comment	1.6mi, 26:06 Walk - General 1) 1mi - 16:24(16:24/mi) 111/147bpm [1821b/mi] 116cal 60/82rpm 2) 0.59mi - 9:42(16:25/mi) 97/110bpm [1592b/mi] 66cal 61/64rpm Add a comment 12.1mi, 36:10 Run - General 1) 1mi - 1:30(1:30/mi) 120/138bpm [181b/mi] 16cal 2) 1mi - 1:23(1:23/mi) 141/146bpm [195b/mi] 18cal 3) 1mi - 47(47/mi) 143/145bpm [111b/mi] 10cal 4) 1mi - 1:11(1:11/mi) 148/150bpm [175b/mi] 15cal 5) 1mi - 52(52/mi) 146/147bpm [126b/mi] 11cal 6) 1mi - 46(46/mi) 145/148bpm [110b/mi] 9cal 7) 1mi - 1:40(1:40/mi) 154/159bpm [256b/mi] 21cal 8) 1mi - 56(56/mi) 156/159bpm [145b/mi] 12cal 9) 1mi - 24(24/mi) 150/152bpm [61b/mi] 5cal 10) 1mi - 8:32(8:32/mi) 156/169bpm [1332b/mi] 112cal 11) 1mi - 8:47(8:47/mi) 164/169bpm [1440b/mi] 118cal 12) 1mi - 8:30(8:30/mi) 169/178bpm [1437b/mi] 119cal 13) 0.11mi - 53(7:43/mi) 171/174bpm [1321b/mi] 13cal Add a comment 1.5mi, 23:54 Walk - General 1) 1mi - 15:21(15:21/mi) 82/100bpm [1258b/mi] 107cal 62/65rpm 2) 0.53mi - 8:33(16:06/mi) 74/82bpm [1192b/mi] 49cal 60/64rpm Add a comment	-

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