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Jiraf

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Training

Miles
747
Miles
3
Miles
9
Miles
1510

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Recent Training
11th May	General	1.5mi	35:07
11th May	General	3.1mi	30:25
11th May	General	1.5mi	33:17
9th May	General	1.5mi	25:43
9th May	General	1.5mi	25:30

12 Month Benchmarks	Run	Bike
Mile	5:57	6:11
5k	25:44	24:49
5mi	55:55	0
10k	1:09:19	0

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2024 Targets	Set your targets
Run 500 Walk 1000

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Read Everyone!

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Best Times
Best WAVA

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
2024	55	60	80	96	25	0	0	0	0	0	0	0	316
2024	0	0	1.3	0	0	0	0	0	0	0	0	0	1.3
2024	11	33	26	17	6	0	0	0	0	0	0	0	93
2024	0	0	0	0	5	0	0	0	0	0	0	0	5
2023	37	63	59	72	42	37	33	38	67	53	110	61	672
2023	0	0	0	0	0	0	0	0	0	1.5	0	0	1.5
2023	6	12	16	21	25	17	19	30	15	10	13	49	233
2023	0	4	0	0	0	0	0	0	0	0	0	0	4
2022	25	45	53	54	24	18	73	25	50	64	60	32	522
2022	22	17	20	20	23	16	19	36	12	26	16	89	316
2019	40	44	0	0	0	0	0	0	0	0	0	0	84
2018	0	0	0	0	0	0	0	0	0	0	0	22	22

Sun 14th Apr Apr 14	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
4.3mi, 49:45 Run - General 1) 0.62mi - 8:06(13:02/mi) 116/137bpm [1513b/mi] 63cal 2) 0.62mi - 7:27(12:00/mi) 135/154bpm [1620b/mi] 70cal 3) 0.62mi - 6:17(10:07/mi) 142/152bpm [1436b/mi] 62cal 4) 0.62mi - 7:47(12:32/mi) 130/148bpm [1628b/mi] 67cal 5) 0.62mi - 8:00(12:53/mi) 133/150bpm [1714b/mi] 69cal 6) 0.62mi - 7:41(12:22/mi) 140/147bpm [1731b/mi] 73cal 7) 0.56mi - 4:26(7:58/mi) 155/162bpm [1236b/mi] 50cal Add a comment	1.5mi, 27:55 Walk - General 1) 0.62mi - 10:44(17:17/mi) 81/97bpm [1400b/mi] 58cal 57/62rpm 2) 0.62mi - 11:25(18:23/mi) 89/97bpm [1636b/mi] 60cal 58/61rpm 3) 0.28mi - 5:45(20:15/mi) 94/102bpm [1904b/mi] 31cal 53/60rpm Add a comment 1.6mi, 31:15 Walk - General 1) 0.62mi - 10:51(17:28/mi) 98/107bpm [1712b/mi] 59cal 60/62rpm 2) 0.62mi - 11:05(17:51/mi) 107/112bpm [1909b/mi] 56cal 60/65rpm 3) 0.34mi - 9:19(27:26/mi) 107/114bpm [2935b/mi] 52cal 39/62rpm Add a comment	-	1.8mi, 34:32 Walk - General 1) 0.62mi - 12:21(19:52/mi) 83/92bpm [1649b/mi] 51cal 54/63rpm 2) 0.62mi - 11:49(19:01/mi) 92/103bpm [1749b/mi] 63cal 55/61rpm 3) 0.51mi - 10:23(20:10/mi) 87/96bpm [1754b/mi] 47cal 54/77rpm Add a comment 1.5mi, 26:17 Walk - General 1) 0.62mi - 11:14(18:05/mi) 90/100bpm [1628b/mi] 55cal 59/62rpm 2) 0.62mi - 10:54(17:33/mi) 104/115bpm [1824b/mi] 61cal 58/63rpm 3) 0.23mi - 4:08(18:12/mi) 107/112bpm [1947b/mi] 20cal 56/60rpm Add a comment	1.8mi, 40:38 Walk - General 1) 0.62mi - 14:47(23:48/mi) 83/110bpm [1976b/mi] 74cal 43/58rpm 2) 0.62mi - 14:01(22:33/mi) 100/112bpm [2255b/mi] 72cal 47/55rpm 3) 0.57mi - 11:50(20:46/mi) 89/107bpm [1848b/mi] 52cal 53/59rpm Add a comment 1.5mi, 26:50 Walk - General 1) 0.62mi - 11:09(17:57/mi) 66/97bpm [1185b/mi] 57cal 57/61rpm 2) 0.62mi - 11:28(18:27/mi) 57/67bpm [1051b/mi] 36cal 56/59rpm 3) 0.22mi - 4:13(19:37/mi) 58/65bpm [1138b/mi] 5cal 54/58rpm Add a comment	-	1.2mi, 29:29 Walk - General 1) 0.62mi - 17:10(27:37/mi) 108/131bpm [2982b/mi] 110cal 38/78rpm 2) 0.6mi - 12:20(20:33/mi) 100/114bpm [2055b/mi] 59cal 54/63rpm Add a comment 1.2mi, 29:00 Walk - General 1) 0.62mi - 13:39(21:59/mi) 93/103bpm [2044b/mi] 68cal 53/60rpm 2) 0.57mi - 15:21(27:05/mi) 97/107bpm [2627b/mi] 73cal 42/61rpm Add a comment 1.1mi, 20:58 Walk - General 1) 0.62mi - 11:20(18:15/mi) 97/103bpm [1770b/mi] 65cal 59/64rpm 2) 0.49mi - 9:38(19:45/mi) 101/108bpm [1995b/mi] 54cal 56/63rpm Add a comment 1.6mi, 23:34 Walk - General 1) 0.62mi - 8:53(14:18/mi) 111/119bpm [1587b/mi] 64cal 66/71rpm 2) 0.62mi - 8:40(13:56/mi) 117/140bpm [1631b/mi] 62cal 68/71rpm 3) 0.33mi - 6:02(18:19/mi) 130/145bpm [2381b/mi] 50cal 48/74rpm Add a comment 3.1mi, 26:25 Run - General 1) 0.62mi - 5:27(8:46/mi) 117/136bpm [1026b/mi] 45cal 2) 0.62mi - 5:32(8:54/mi) 136/142bpm [1209b/mi] 54cal 3) 0.62mi - 5:19(8:33/mi) 141/148bpm [1205b/mi] 54cal 4) 0.62mi - 5:13(8:24/mi) 149/158bpm [1251b/mi] 57cal 5) 0.62mi - 4:55(7:57/mi) 148/155bpm [1177b/mi] 53cal Add a comment
Sun 21st Apr Apr 21	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
4.8mi, 1:56:02 Walk - General 1) 0.62mi - 15:15(24:33/mi) 80/96bpm [1964b/mi] 61cal 42/79rpm 2) 0.62mi - 14:56(24:03/mi) 77/89bpm [1851b/mi] 67cal 45/62rpm 3) 0.62mi - 12:57(20:51/mi) 86/95bpm [1793b/mi] 61cal 54/67rpm 4) 0.62mi - 14:06(22:42/mi) 88/100bpm [1998b/mi] 66cal 50/63rpm 5) 0.62mi - 14:16(22:57/mi) 85/94bpm [1951b/mi] 63cal 51/58rpm 6) 0.62mi - 21:53(35:13/mi) 78/92bpm [2747b/mi] 87cal 32/75rpm 7) 0.62mi - 12:37(20:18/mi) 82/90bpm [1665b/mi] 59cal 55/60rpm 8) 0.46mi - 10:01(21:46/mi) 82/88bpm [1785b/mi] 44cal 55/62rpm Add a comment 4.9mi, 2:01:29 Walk - General 1) 0.62mi - 12:09(19:33/mi) 84/93bpm [1642b/mi] 66cal 56/64rpm 2) 0.62mi - 12:26(20:00/mi) 91/107bpm [1820b/mi] 62cal 55/62rpm 3) 0.62mi - 14:15(22:57/mi) 94/114bpm [2157b/mi] 72cal 46/61rpm 4) 0.62mi - 14:58(24:06/mi) 82/96bpm [1976b/mi] 68cal 46/73rpm 5) 0.62mi - 15:21(24:42/mi) 83/105bpm [2050b/mi] 63cal 45/76rpm 6) 0.62mi - 27:18(43:57/mi) 68/85bpm [2988b/mi] 95cal 26/59rpm 7) 0.62mi - 12:49(20:37/mi) 59/70bpm [1217b/mi] 66cal 51/61rpm 8) 0.51mi - 12:13(24:04/mi) 59/65bpm [1420b/mi] 50cal 45/62rpm Add a comment	1.6mi, 31:45 Walk - General 1) 0.62mi - 12:23(19:55/mi) 84/92bpm [1673b/mi] 57cal 53/64rpm 2) 0.62mi - 12:13(19:40/mi) 90/97bpm [1770b/mi] 61cal 55/59rpm 3) 0.33mi - 7:09(21:26/mi) 92/102bpm [1972b/mi] 40cal 52/58rpm Add a comment 1.5mi, 26:49 Walk - General 1) 0.62mi - 11:30(18:31/mi) 97/107bpm [1796b/mi] 60cal 57/63rpm 2) 0.62mi - 11:12(18:02/mi) 102/110bpm [1840b/mi] 58cal 58/62rpm 3) 0.22mi - 4:06(18:35/mi) 103/108bpm [1914b/mi] 22cal 58/60rpm Add a comment	-	5mi, 2:03:27 Walk - General 1) 0.62mi - 12:16(19:44/mi) 92/106bpm [1816b/mi] 70cal 56/62rpm 2) 0.62mi - 14:43(23:42/mi) 91/109bpm [2156b/mi] 74cal 51/78rpm 3) 0.62mi - 18:27(29:41/mi) 66/91bpm [1959b/mi] 77cal 39/59rpm 4) 0.62mi - 12:34(20:14/mi) 70/88bpm [1417b/mi] 64cal 55/58rpm 5) 0.62mi - 21:38(34:50/mi) 85/94bpm [2960b/mi] 86cal 32/76rpm 6) 0.62mi - 14:36(23:30/mi) 84/99bpm [1974b/mi] 61cal 48/60rpm 7) 0.62mi - 13:18(21:24/mi) 83/98bpm [1776b/mi] 63cal 54/60rpm 8) 0.62mi - 15:04(24:14/mi) 85/97bpm [2060b/mi] 59cal 44/62rpm 9) 0.04mi - 51(22:44/mi) 87/91bpm [1977b/mi] 4cal 45/59rpm Add a comment	1.4mi, 28:26 Walk - General 1) 0.62mi - 11:59(19:17/mi) 99/114bpm [1909b/mi] 64cal 55/60rpm 2) 0.62mi - 12:25(19:59/mi) 105/117bpm [2099b/mi] 59cal 54/58rpm 3) 0.18mi - 4:02(22:12/mi) 110/116bpm [2441b/mi] 25cal 51/59rpm Add a comment 1.7mi, 53:18 Walk - General 1) 0.62mi - 11:45(18:55/mi) 82/96bpm [1551b/mi] 58cal 55/60rpm 2) 0.62mi - 31:38(50:55/mi) 79/97bpm [4022b/mi] 105cal 20/60rpm 3) 0.41mi - 9:55(23:59/mi) 78/90bpm [1871b/mi] 44cal 45/62rpm Add a comment 1.9mi, 33:11 Walk - General 1) 0.62mi - 10:43(17:14/mi) 100/114bpm [1724b/mi] 62cal 58/68rpm 2) 0.62mi - 10:34(17:01/mi) 107/117bpm [1820b/mi] 64cal 58/61rpm 3) 0.62mi - 11:26(18:25/mi) 105/114bpm [1933b/mi] 55cal 53/60rpm 4) 0.02mi - 28(22:25/mi) 102/106bpm [2287b/mi] 2cal 53/56rpm Add a comment	1.9mi, 38:23 Walk - General 1) 0.62mi - 11:59(19:17/mi) 80/91bpm [1542b/mi] 57cal 58/63rpm 2) 0.62mi - 12:14(19:41/mi) 88/96bpm [1731b/mi] 58cal 57/62rpm 3) 0.62mi - 12:53(20:45/mi) 89/101bpm [1846b/mi] 62cal 54/60rpm 4) 0.04mi - 1:17(35:31/mi) 93/96bpm [3303b/mi] 6cal 30/80rpm Add a comment	1.3mi, 29:21 Walk - General 1) 0.62mi - 14:25(23:12/mi) 96/111bpm [2227b/mi] 67cal 46/78rpm 2) 0.62mi - 12:29(20:05/mi) 109/120bpm [2189b/mi] 66cal 56/65rpm 3) 0.02mi - 2:28(1:59:25/mi) 98/111bpm [11702b/mi] 10cal 3/61rpm Add a comment 1.2mi, 27:12 Walk - General 1) 0.62mi - 12:44(20:29/mi) 96/107bpm [1967b/mi] 71cal 56/62rpm 2) 0.57mi - 14:28(25:27/mi) 98/107bpm [2494b/mi] 67cal 44/64rpm Add a comment 3.1mi, 28:35 Run - General 1) 0.62mi - 5:13(8:24/mi) 148/160bpm [1244b/mi] 58cal 2) 0.62mi - 5:49(9:22/mi) 153/158bpm [1434b/mi] 66cal 3) 0.62mi - 5:48(9:20/mi) 156/164bpm [1457b/mi] 68cal 4) 0.62mi - 5:54(9:29/mi) 155/161bpm [1470b/mi] 68cal 5) 0.62mi - 5:41(9:08/mi) 156/162bpm [1426b/mi] 67cal 6) 0.03mi - 10(5:32/mi) 160/162bpm [885b/mi] 2cal Add a comment
Sun 28th Apr Apr 28	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
5.6mi, 2:04:09 Walk - General 1) 0.62mi - 11:39(18:45/mi) 72/88bpm [1350b/mi] 58cal 55/65rpm 2) 0.62mi - 13:31(21:46/mi) 61/77bpm [1328b/mi] 59cal 49/61rpm 3) 0.62mi - 13:51(22:18/mi) 58/70bpm [1293b/mi] 64cal 49/69rpm 4) 0.62mi - 13:40(22:00/mi) 75/101bpm [1650b/mi] 61cal 49/58rpm 5) 0.62mi - 13:19(21:27/mi) 91/105bpm [1951b/mi] 62cal 50/57rpm 6) 0.62mi - 15:05(24:16/mi) 91/98bpm [2209b/mi] 60cal 48/59rpm 7) 0.62mi - 14:46(23:46/mi) 90/110bpm [2139b/mi] 61cal 50/71rpm 8) 0.62mi - 14:29(23:18/mi) 91/107bpm [2120b/mi] 62cal 48/78rpm 9) 0.6mi - 13:49(23:07/mi) 88/107bpm [2034b/mi] 57cal 50/61rpm Add a comment	-	-	-	-	-	1.1mi, 29:24 Walk - General 1) 0.62mi - 12:23(19:55/mi) 88/100bpm [1753b/mi] 60cal 57/61rpm 2) 0.45mi - 17:01(38:03/mi) 73/108bpm [2778b/mi] 67cal 30/59rpm Add a comment 1.3mi, 50:40 Walk - General 1) 0.62mi - 28:10(45:19/mi) 90/105bpm [4079b/mi] 110cal 26/80rpm 2) 0.62mi - 18:45(30:11/mi) 94/108bpm [2837b/mi] 82cal 39/77rpm 3) 0.08mi - 3:46(44:40/mi) 101/111bpm [4511b/mi] 17cal 26/60rpm Add a comment 1mi, 30:00 Walk - General 1) 0.62mi - 16:54(27:13/mi) 91/114bpm [2476b/mi] 75cal 44/75rpm 2) 0.33mi - 13:05(39:55/mi) 97/110bpm [3871b/mi] 55cal 31/77rpm Add a comment 2.3mi, 1:16:24 Walk - General 1) 0.62mi - 20:32(33:03/mi) 114/140bpm [3767b/mi] 145cal 34/63rpm 2) 0.62mi - 31:51(51:15/mi) 107/126bpm [5483b/mi] 156cal 21/73rpm 3) 0.62mi - 14:36(23:30/mi) 103/110bpm [2421b/mi] 58cal 50/78rpm 4) 0.42mi - 9:25(22:39/mi) 103/113bpm [2333b/mi] 43cal 53/58rpm Add a comment 3mi, 27:34 Run - General 1) 0.62mi - 5:16(8:29/mi) 150/161bpm [1273b/mi] 57cal 2) 0.62mi - 5:51(9:25/mi) 159/168bpm [1498b/mi] 66cal 3) 0.62mi - 5:59(9:38/mi) 163/171bpm [1571b/mi] 71cal 4) 0.62mi - 6:02(9:42/mi) 163/170bpm [1582b/mi] 77cal 5) 0.46mi - 4:25(9:35/mi) 163/168bpm [1563b/mi] 47cal Add a comment
Sun 5th May May 5	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
11.6mi, 6:17:11 Walk - General 1) 0.62mi - 12:55(20:48/mi) 87/101bpm [1809b/mi] 68cal 53/62rpm 2) 0.62mi - 12:15(19:43/mi) 96/109bpm [1892b/mi] 59cal 56/62rpm 3) 0.62mi - 11:51(19:04/mi) 100/112bpm [1907b/mi] 58cal 58/62rpm 4) 0.62mi - 23:12(37:20/mi) 90/110bpm [3361b/mi] 82cal 31/77rpm 5) 0.62mi - 17:17(27:49/mi) 83/111bpm [2308b/mi] 74cal 34/65rpm 6) 0.62mi - 17:31(28:12/mi) 84/95bpm [2369b/mi] 78cal 38/78rpm 7) 0.62mi - 15:29(24:55/mi) 86/105bpm [2143b/mi] 67cal 44/79rpm 8) 0.62mi - 20:24(32:50/mi) 84/95bpm [2758b/mi] 87cal 36/80rpm 9) 0.62mi - 54:42(1:28:02/mi) 76/106bpm [6690b/mi] 145cal 10) 0.62mi - 15:20(24:41/mi) 71/113bpm [1752b/mi] 61cal 43/63rpm 11) 0.62mi - 22:38(36:26/mi) 78/91bpm [2841b/mi] 93cal 30/80rpm 12) 0.62mi - 38:33(1:02:03/mi) 85/120bpm [5274b/mi] 142cal 15/79rpm 13) 0.62mi - 12:31(20:09/mi) 83/94bpm [1672b/mi] 57cal 56/63rpm 14) 0.62mi - 15:07(24:20/mi) 87/103bpm [2118b/mi] 65cal 36/59rpm 15) 0.62mi - 32:40(52:35/mi) 83/108bpm [4364b/mi] 101cal 13/80rpm 16) 0.62mi - 16:15(26:09/mi) 88/109bpm [2301b/mi] 71cal 39/58rpm 17) 0.62mi - 13:04(21:02/mi) 85/98bpm [1787b/mi] 57cal 49/61rpm 18) 0.62mi - 15:43(25:17/mi) 91/107bpm [2301b/mi] 67cal 46/59rpm 19) 0.38mi - 9:43(25:19/mi) 84/99bpm [2126b/mi] 36cal 44/59rpm Add a comment	0.9mi, 16:53 Walk - General 1) 0.62mi - 12:32(20:10/mi) 74/105bpm [1493b/mi] 40cal 55/64rpm 2) 0.22mi - 4:21(19:20/mi) 90/104bpm [1741b/mi] 23cal 59/62rpm Add a comment 4.8mi, 48:02 Bike - General 1) 3.11mi - 34:43(11:10/mi) 103/135bpm [1151b/mi] 213cal 2) 1.71mi - 13:20(7:49/mi) 108/127bpm [843b/mi] 74cal Add a comment	1.3mi, 33:04 Walk - General 1) 0.62mi - 14:51(23:55/mi) 69/101bpm [1650b/mi] 66cal 48/60rpm 2) 0.62mi - 15:03(24:14/mi) 70/86bpm [1696b/mi] 61cal 50/70rpm 3) 0.09mi - 3:09(35:14/mi) 70/76bpm [2466b/mi] 13cal 30/57rpm Add a comment	-	1.5mi, 25:43 Walk - General 1) 0.62mi - 10:55(17:34/mi) 80/95bpm [1406b/mi] 58cal 60/63rpm 2) 0.62mi - 10:36(17:03/mi) 92/104bpm [1568b/mi] 60cal 61/62rpm 3) 0.22mi - 4:12(19:28/mi) 92/98bpm [1790b/mi] 25cal 56/62rpm Add a comment 1.5mi, 25:30 Walk - General 1) 0.62mi - 10:39(17:09/mi) 97/110bpm [1664b/mi] 56cal 61/64rpm 2) 0.62mi - 11:08(17:54/mi) 102/111bpm [1826b/mi] 56cal 60/63rpm 3) 0.21mi - 3:43(17:39/mi) 104/110bpm [1836b/mi] 21cal 59/62rpm Add a comment	-	1.5mi, 35:07 Walk - General 1) 0.62mi - 17:02(27:25/mi) 95/115bpm [2605b/mi] 78cal 39/59rpm 2) 0.62mi - 12:10(19:35/mi) 102/111bpm [1998b/mi] 56cal 57/63rpm 3) 0.23mi - 5:54(25:24/mi) 99/107bpm [2515b/mi] 28cal 43/92rpm Add a comment 3.1mi, 30:25 Run - General 1) 0.62mi - 5:33(8:56/mi) 134/151bpm [1196b/mi] 53cal 2) 0.62mi - 5:10(8:18/mi) 149/159bpm [1237b/mi] 55cal 3) 0.62mi - 6:42(10:47/mi) 167/176bpm [1802b/mi] 86cal 4) 0.62mi - 6:30(10:28/mi) 170/181bpm [1779b/mi] 83cal 5) 0.62mi - 6:21(10:13/mi) 171/175bpm [1746b/mi] 81cal 6) 0.02mi - 9(7:18/mi) 173/175bpm [1263b/mi] 2cal Add a comment 1.5mi, 33:17 Walk - General 1) 0.62mi - 13:43(22:05/mi) 111/122bpm [2451b/mi] 90cal 44/78rpm 2) 0.62mi - 10:58(17:39/mi) 112/122bpm [1977b/mi] 65cal 55/60rpm 3) 0.23mi - 8:36(37:29/mi) 113/127bpm [4235b/mi] 52cal 22/75rpm Add a comment

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