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Airwolf

Last on at 9am, 1st Dec 2024

MS

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Miles
3895
Miles
41
Miles
368

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Recent Training
14th Dec	General	3.2mi	1:00:18
13th Dec	General	2.4mi	27:22
13th Dec	General	5.8mi	57:14
12th Dec	General	3.7mi	38:52
12th Dec	General	3.4mi	16:15

12 Month Benchmarks	Run	Bike
Mile	7:37	1:19
5k	24:57	13:12
5mi	41:44	50:17
10k	56:38	1:30:36
10mi	3:06:45	0
Half	4:17:52	0

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Dist	Races	PB	WB

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Run Totals

Swim Totals

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Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	0	142	31	47	1	0	92	6	31	17	368
2024	8	4	4	0	6	8	14	45	28	11	87	49	264
2024	0	0	0	0	8	0	0	0	0	0	0	9	17
2023	30	0	52	0	0	0	42	14	3	23	7	5	175
2022	98	22	33	43	12	31	35	29	57	28	35	74	497
2021	0	32	116	80	16	0	7	18	10	55	20	38	391
2020	47	41	119	0	12	53	9	46	69	49	100	62	608
2020	0	0	0	0	0	6	0	0	1	0	0	0	7
2019	93	76	39	72	47	61	41	32	48	44	5	96	655
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2018	5	17	19	21	79	16	19	62	34	94	33	106	506
2017	29	33	11	43	64	61	43	49	47	26	22	18	445
2017	0	0	0	0	0	0	0	9	0	0	0	0	9
2016	38	29	14	26	26	0	2	37	27	11	19	12	239
2016	0	0	0	0	0	0	0	0	8	0	0	0	8
2015	0	0	29	41	0	0	0	0	18	21	0	5	114

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	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
4mi, 42:35 Run - General 1) 1km - 7:24(7:24/km) 76cal 8.11/12.63kmph 2) 1km - 6:45(6:45/km) 82cal 8.89/11.08kmph 3) 1km - 6:56(6:56/km) 79cal 8.66/10.21kmph 4) 1km - 6:40(6:40/km) 78cal 9/11.15kmph 5) 1km - 6:09(6:09/km) 81cal 9.76/11.05kmph 6) 1km - 5:49(5:49/km) 80cal 10.31/11.25kmph 7) 0.42km - 2:53(6:55/km) 32cal 8.68/10.58kmph Add a comment	5.4mi, 59:21 Run - General 1) 1km - 6:04(6:04/km) 78cal 9.89/12.12kmph 2) 1km - 6:33(6:33/km) 78cal 9.16/13.2kmph 3) 1km - 6:13(6:13/km) 77cal 9.64/13.4kmph 4) 1km - 6:59(6:59/km) 69cal 8.59/11.15kmph 5) 1km - 7:09(7:09/km) 78cal 8.4/11.25kmph 6) 1km - 7:52(7:52/km) 71cal 7.62/11.29kmph 7) 1km - 8:29(8:29/km) 71cal 7.07/11.32kmph 8) 1km - 5:56(5:56/km) 79cal 10.13/10.68kmph 9) 0.6km - 4:06(6:49/km) 45cal 8.81/11.39kmph Add a comment	3.5mi, 31:30 Run - General 1) 1km - 5:25(5:25/km) 74cal 11.06/11.49kmph 2) 1km - 5:21(5:21/km) 79cal 11.23/12.09kmph 3) 1km - 5:32(5:32/km) 78cal 10.84/11.76kmph 4) 1km - 5:50(5:50/km) 80cal 10.29/11.05kmph 5) 1km - 5:36(5:36/km) 78cal 10.7/11.66kmph 6) 0.67km - 3:46(5:37/km) 55cal 10.67/12.16kmph Add a comment	2.4mi, 52:31 Walk - General 1) 3.8km - 52:31(13:50/km) 215cal 54/66rpm 4.33/6.38kmph Add a comment	3.6mi, 34:11 Run - General 1) 1km - 5:49(5:49/km) 79cal 10.31/12.43kmph 2) 1km - 5:50(5:50/km) 79cal 10.3/11.52kmph 3) 1km - 6:14(6:14/km) 80cal 9.62/10.85kmph 4) 1km - 6:04(6:04/km) 80cal 9.89/10.52kmph 5) 1km - 5:56(5:56/km) 79cal 10.1/10.55kmph 6) 0.71km - 4:17(6:05/km) 57cal 9.87/10.58kmph Add a comment 1.9mi, 31:46 Walk - General 1) 3.01km - 31:46(10:33/km) 164cal 54/64rpm 5.69/57.71kmph Add a comment	6.2mi, 56:42 Run - General 1) 1km - 5:37(5:37/km) 76cal 10.69/11.46kmph 2) 1km - 5:15(5:15/km) 80cal 11.44/12.09kmph 3) 1km - 5:31(5:31/km) 78cal 10.88/11.76kmph 4) 1km - 5:37(5:37/km) 79cal 10.68/11.46kmph 5) 1km - 5:47(5:47/km) 79cal 10.38/11.12kmph 6) 1km - 5:48(5:48/km) 80cal 10.35/10.98kmph 7) 1km - 5:41(5:41/km) 80cal 10.56/11.62kmph 8) 1km - 5:46(5:46/km) 79cal 10.4/11.42kmph 9) 1km - 5:38(5:38/km) 79cal 10.66/11.25kmph 10) 1km - 5:55(5:55/km) 79cal 10.15/11.12kmph 11) 0.01km - 8(11:35/km) 5.18/4.5kmph Add a comment	3.6mi, 33:25 Run - General 1) 1km - 5:29(5:29/km) 74cal 10.93/11.56kmph 2) 1km - 5:24(5:24/km) 78cal 11.12/11.86kmph 3) 1km - 5:47(5:47/km) 80cal 10.37/11.79kmph 4) 1km - 6:16(6:16/km) 80cal 9.58/10.55kmph 5) 1km - 5:50(5:50/km) 79cal 10.29/11.25kmph 6) 0.85km - 4:39(5:29/km) 70cal 10.94/13kmph Add a comment
Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
1.7mi, 34:23 Walk - General 1) 2.67km - 34:23(12:52/km) 147cal 53/65rpm 4.66/7.32kmph Add a comment 1.1mi, 20:02 Walk - General 1) 1.77km - 20:02(11:17/km) 94cal 61/68rpm 5.31/7.52kmph Add a comment 0.7mi, 11:42 Walk - General 1) 1.09km - 11:42(10:44/km) 59cal 58/65rpm 5.59/6.25kmph Add a comment	3.6mi, 33:49 Run - General 1) 1km - 5:57(5:57/km) 76cal 10.1/12.19kmph 2) 1km - 5:38(5:38/km) 78cal 10.65/11.32kmph 3) 1km - 5:55(5:55/km) 79cal 10.15/11.22kmph 4) 1km - 6:15(6:15/km) 81cal 9.6/10.35kmph 5) 1km - 5:51(5:51/km) 78cal 10.25/10.71kmph 6) 0.74km - 4:13(5:40/km) 59cal 10.58/11.72kmph Add a comment 1.1mi, 21:11 Walk - General 1) 1.73km - 21:11(12:14/km) 96cal 56/83rpm 4.91/10.14kmph Add a comment	4.2mi, 36:46 Run - General 1) 1km - 5:47(5:47/km) 76cal 10.38/11.15kmph 2) 1km - 5:32(5:32/km) 78cal 10.85/12.26kmph 3) 1km - 5:27(5:27/km) 79cal 11.02/12.39kmph 4) 1km - 5:18(5:18/km) 79cal 11.33/12.26kmph 5) 1km - 5:36(5:36/km) 78cal 10.72/11.39kmph 6) 1km - 5:23(5:23/km) 80cal 11.14/12.5kmph 7) 0.69km - 3:43(5:25/km) 54cal 11.07/12.26kmph Add a comment	1.5mi, 30:01 Walk - General 1) 2.48km - 30:01(12:06/km) 137cal 54/63rpm 4.96/6.62kmph Add a comment 4.7mi, 44:13 Run - General 1) 1km - 6:02(6:02/km) 79cal 9.94/11.25kmph 2) 1km - 5:49(5:49/km) 79cal 10.32/11.35kmph 3) 1km - 5:48(5:48/km) 80cal 10.33/11.42kmph 4) 1km - 5:52(5:52/km) 80cal 10.23/11.69kmph 5) 1km - 5:44(5:44/km) 80cal 10.45/11.35kmph 6) 1km - 5:42(5:42/km) 78cal 10.51/10.88kmph 7) 1km - 5:42(5:42/km) 79cal 10.51/11.46kmph 8) 0.58km - 3:32(6:06/km) 48cal 9.84/11.56kmph Add a comment	1.7mi, 42:09 Walk - General 1) 2.72km - 42:09(15:30/km) 157cal 52/79rpm 3.87/5.44kmph Add a comment 3.3mi, 1:13:35 Walk - General 1) 5.28km - 1:13:35(13:55/km) 297cal 54/79rpm 4.31/7.56kmph Add a comment	3.5mi, 32:03 Run - General 1) 1km - 5:46(5:46/km) 78cal 10.41/11.32kmph 2) 1km - 5:22(5:22/km) 78cal 11.17/11.69kmph 3) 1km - 5:42(5:42/km) 80cal 10.52/11.66kmph 4) 1km - 5:45(5:45/km) 79cal 10.43/10.85kmph 5) 1km - 5:38(5:38/km) 79cal 10.64/10.95kmph 6) 0.69km - 3:50(5:31/km) 55cal 10.88/11.59kmph Add a comment 1.1mi, 24:24 Walk - General 1) 1.83km - 24:24(13:21/km) 103cal 52/60rpm 4.49/6.05kmph Add a comment	1.5mi, 28:33 Walk - General 1) 2.43km - 28:33(11:46/km) 131cal 57/62rpm 5.1/18.1kmph Add a comment 6.6mi, 1:02:08 Run - General 1) 1km - 5:43(5:43/km) 76cal 10.49/10.85kmph 2) 1km - 5:39(5:39/km) 79cal 10.63/11.08kmph 3) 1km - 6:02(6:02/km) 81cal 9.95/11.08kmph 4) 1km - 6:18(6:18/km) 79cal 9.51/10.52kmph 5) 1km - 5:44(5:44/km) 79cal 10.46/11.08kmph 6) 1km - 5:50(5:50/km) 79cal 10.29/11.08kmph 7) 1km - 5:36(5:36/km) 79cal 10.73/11.19kmph 8) 1km - 5:50(5:50/km) 80cal 10.28/11.39kmph 9) 1km - 5:41(5:41/km) 78cal 10.57/11.29kmph 10) 1km - 5:46(5:46/km) 80cal 10.41/11.32kmph 11) 0.68km - 4:00(5:52/km) 54cal 10.23/10.55kmph Add a comment
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
4.1mi, 38:07 Run - General 1) 1km - 5:45(5:45/km) 77cal 10.44/11.39kmph 2) 1km - 5:26(5:26/km) 78cal 11.06/11.89kmph 3) 1km - 5:48(5:48/km) 77cal 10.35/11.32kmph 4) 1km - 5:44(5:44/km) 78cal 10.46/11.42kmph 5) 1km - 5:57(5:57/km) 78cal 10.09/10.88kmph 6) 1km - 5:47(5:47/km) 77cal 10.36/11.12kmph 7) 0.66km - 3:40(5:35/km) 51cal 10.73/11.82kmph Add a comment	1.7mi, 33:54 Walk - General 1) 2.66km - 33:54(12:44/km) 145cal 56/64rpm 4.71/9.21kmph Add a comment 2.8mi, 58:40 Walk - General 1) 4.46km - 58:40(13:09/km) 246cal 55/76rpm 4.56/10.31kmph Add a comment	4.2mi, 38:48 Run - General 1) 1km - 5:35(5:35/km) 74cal 10.74/11.52kmph 2) 1km - 5:34(5:34/km) 77cal 10.79/11.82kmph 3) 1km - 5:34(5:34/km) 77cal 10.77/11.56kmph 4) 1km - 5:43(5:43/km) 77cal 10.51/11.19kmph 5) 1km - 5:53(5:53/km) 78cal 10.19/10.78kmph 6) 1km - 6:06(6:06/km) 78cal 9.84/10.41kmph 7) 0.77km - 4:24(5:43/km) 60cal 10.51/11.76kmph Add a comment 1.5mi, 30:35 Walk - General 1) 2.42km - 30:35(12:39/km) 131cal 55/67rpm 4.74/7.05kmph Add a comment	6mi, 53:34 Run - General 1) 1km - 5:52(5:52/km) 77cal 10.21/10.88kmph 2) 1km - 5:27(5:27/km) 77cal 10.99/11.69kmph 3) 1km - 5:42(5:42/km) 77cal 10.52/11.56kmph 4) 1km - 5:33(5:33/km) 78cal 10.81/11.56kmph 5) 1km - 5:25(5:25/km) 78cal 11.07/11.56kmph 6) 1km - 5:26(5:26/km) 78cal 11.05/11.76kmph 7) 1km - 5:44(5:44/km) 79cal 10.45/11.25kmph 8) 1km - 5:32(5:32/km) 76cal 10.85/11.46kmph 9) 1km - 5:34(5:34/km) 77cal 10.77/11.46kmph 10) 0.59km - 3:17(5:32/km) 47cal 10.83/11.99kmph Add a comment	5.9mi, 54:03 Run - General 1) 1km - 5:49(5:49/km) 76cal 10.32/11.05kmph 2) 1km - 5:33(5:33/km) 79cal 10.82/11.92kmph 3) 1km - 5:38(5:38/km) 76cal 10.66/11.29kmph 4) 1km - 5:29(5:29/km) 77cal 10.94/11.59kmph 5) 1km - 5:41(5:41/km) 78cal 10.55/11.15kmph 6) 1km - 5:32(5:32/km) 77cal 10.84/11.12kmph 7) 1km - 5:47(5:47/km) 78cal 10.37/11.08kmph 8) 1km - 5:47(5:47/km) 77cal 10.36/11.02kmph 9) 1km - 5:43(5:43/km) 77cal 10.49/11.15kmph 10) 0.53km - 3:04(5:49/km) 42cal 10.3/11.42kmph Add a comment	3.8mi, 1:17:42 Walk - General 1) 6.07km - 1:17:42(12:48/km) 322cal 57/70rpm 4.69/9.64kmph Add a comment	4.1mi, 38:07 Run - General 1) 1km - 5:55(5:55/km) 75cal 10.13/11.66kmph 2) 1km - 5:29(5:29/km) 77cal 10.95/11.35kmph 3) 1km - 5:41(5:41/km) 78cal 10.57/11.25kmph 4) 1km - 5:44(5:44/km) 78cal 10.48/11.66kmph 5) 1km - 5:43(5:43/km) 77cal 10.49/10.98kmph 6) 1km - 5:44(5:44/km) 78cal 10.47/11.08kmph 7) 0.66km - 3:52(5:53/km) 52cal 10.2/11.08kmph Add a comment
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
7mi, 1:04:11 Run - General 1) 1km - 5:10(5:10/km) 71cal 11.6/13.2kmph 2) 1km - 5:27(5:27/km) 78cal 11.02/11.49kmph 3) 1km - 5:52(5:52/km) 79cal 10.23/12.77kmph 4) 1km - 5:46(5:46/km) 78cal 10.4/10.92kmph 5) 1km - 5:52(5:52/km) 78cal 10.22/11.19kmph 6) 1km - 5:29(5:29/km) 78cal 10.93/11.92kmph 7) 1km - 6:03(6:03/km) 76cal 9.92/12.09kmph 8) 1km - 5:37(5:37/km) 78cal 10.67/11.42kmph 9) 1km - 5:47(5:47/km) 78cal 10.38/11.15kmph 10) 1km - 5:45(5:45/km) 78cal 10.44/11.72kmph 11) 1km - 5:31(5:31/km) 76cal 10.88/11.25kmph 12) 0.33km - 1:52(5:39/km) 26cal 10.61/11.39kmph Add a comment	6mi, 54:38 Run - General 1) 1km - 5:41(5:41/km) 75cal 10.56/11.56kmph 2) 1km - 5:33(5:33/km) 77cal 10.81/11.62kmph 3) 1km - 5:44(5:44/km) 77cal 10.48/11.05kmph 4) 1km - 5:34(5:34/km) 77cal 10.78/11.22kmph 5) 1km - 5:40(5:40/km) 78cal 10.58/12.16kmph 6) 1km - 5:39(5:39/km) 78cal 10.61/11.32kmph 7) 1km - 5:54(5:54/km) 77cal 10.16/10.88kmph 8) 1km - 5:50(5:50/km) 78cal 10.29/11.22kmph 9) 1km - 5:35(5:35/km) 78cal 10.73/11.22kmph 10) 0.65km - 3:28(5:21/km) 51cal 11.22/12.8kmph Add a comment	4.6mi, 1:30:49 Walk - General 1) 7.35km - 1:30:49(12:21/km) 383cal 59/78rpm 4.86/34.2kmph Add a comment	5.2mi, 49:57 Run - General 1) 1km - 5:41(5:41/km) 74cal 10.55/11.42kmph 2) 1km - 6:19(6:19/km) 78cal 9.49/11.29kmph 3) 1km - 6:18(6:18/km) 79cal 9.51/10.81kmph 4) 1km - 6:09(6:09/km) 77cal 9.77/10.45kmph 5) 1km - 5:51(5:51/km) 77cal 10.25/10.68kmph 6) 1km - 6:03(6:03/km) 78cal 9.91/10.92kmph 7) 1km - 5:56(5:56/km) 77cal 10.12/10.71kmph 8) 1km - 5:41(5:41/km) 76cal 10.57/10.92kmph 9) 0.33km - 1:59(6:03/km) 25cal 9.93/11.35kmph Add a comment	3.7mi, 38:52 Run - General 1) 1km - 6:37(6:37/km) 78cal 9.07/10.41kmph 2) 1km - 6:37(6:37/km) 79cal 9.06/9.81kmph 3) 1km - 6:31(6:31/km) 78cal 9.21/9.71kmph 4) 1km - 6:36(6:36/km) 79cal 9.09/10.52kmph 5) 1km - 6:38(6:38/km) 79cal 9.05/10.01kmph 6) 0.9km - 5:53(6:30/km) 70cal 9.22/10.01kmph Add a comment 3.4mi, 16:15 Bike - General 1) 1km - 7:14(7:14/km) 82cal 8.3/10.38kmph 2) 1km - 6:09(6:09/km) 71cal 9.75/13.3kmph 3) 1km - 49(49/km) 10cal 73.59/11.46kmph 4) 1km - 51(51/km) 10cal 70.25/10.21kmph 5) 1km - 51(51/km) 15cal 70.59/71.04kmph 6) 0.45km - 21(47/km) 8cal 76.33/70.57kmph Add a comment	2.4mi, 27:22 Run - General 1) 1km - 7:04(7:04/km) 79cal 8.48/11.08kmph 2) 1km - 7:13(7:13/km) 77cal 8.32/10.31kmph 3) 1km - 7:10(7:10/km) 77cal 8.37/10.48kmph 4) 0.9km - 5:55(6:35/km) 71cal 9.1/11.59kmph Add a comment 5.8mi, 57:14 Bike - General 1) 1km - 5:57(5:57/km) 76cal 10.09/16.49kmph 2) 1km - 6:59(6:59/km) 72cal 8.58/10.38kmph 3) 1km - 6:46(6:46/km) 77cal 8.86/9.54kmph 4) 1km - 7:14(7:14/km) 76cal 8.29/9.27kmph 5) 1km - 7:12(7:12/km) 75cal 8.33/9.51kmph 6) 1km - 7:22(7:22/km) 71cal 8.15/9.44kmph 7) 1km - 7:29(7:29/km) 68cal 8.02/10.25kmph 8) 1km - 6:33(6:33/km) 64cal 9.15/11.96kmph 9) 1km - 1:29(1:29/km) 11cal 40.63/8.56kmph 10) 0.25km - 12(47/km) 1cal 76.93/7.83kmph Add a comment	3.2mi, 1:00:18 Walk - General 1) 5.18km - 1:00:18(11:38/km) 275cal 59/83rpm 5.16/6.85kmph Add a comment

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