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Tommy G

Last on at 1pm, 29th Aug 2024

M35

About
Bests
All Races
Mileage
Training

Jog Lisburn Running Club

Races
14
Miles
2319
Miles
20
Miles
32
WAVA
65.35%
5k
20:45
5M
32:58
10k
40:46
Half
1:29:30
Mara
3:30:37

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Recent Training
29th Jan	General	4mi	31:35
28th Jan	General	10mi	1:17:20
27th Jan	General	6.1mi	54:42
26th Jan	General	0.6mi	30:44
26th Jan	General	5mi	54:17

12 Month Benchmarks	Run	Bike
Mile	6:09	3:12
5k	20:24	15:51
5mi	34:08	36:12
10k	42:51	2:35:07
10mi	1:10:02	4:20:07
Half	1:32:58	0
20mi	2:30:19	0
Mara	3:22:29	0
50k	7:21:52	0
40mi	9:34:05	0
75k	11:15:43	0
50mi	12:06:55	0
100k	15:05:28	0

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Badges Collected	See available badges
+ 106 others

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Best Times
Best WAVA

Dist	Races	2023	2024	PB	WB
5km	1	20:45 62.59		20:45 6:41/mi	62.59
5mi	1		32:58 64.59	32:58 6:36/mi	64.59
10km	7	40:46 65.35		40:46 6:34/mi	65.35
13.1mi	4	1:29:30 65.13		1:29:30 6:50/mi	65.13
26.2mi	1	3:30:37 58.03		3:30:37 8:02/mi	58.03

2024		Result	WAVA	Distance
28 Jan	Raheny 5 PB	32:58	64.59	5mi
2023		Result	WAVA	Distance
31 Dec	Expleo 10K PB	40:46	65.35	10km
2 Dec	Podium 4 Sport Seeley Cup	44:01	60.53	10km
15 Nov	Run in the Dark Belfast	43:50	60.78	10km
29 Oct	Dublin Marathon PB	3:30:37	58.03	26.2mi
17 Sep	Belfast Half Marathon PB	1:29:30	65.13	13.1mi
10 Sep	Great North Run	1:41:12	57.60	13.1mi
3 Sep	Laganside 10k	40:59	65.01	10km
21 Jun	Lisburn HM	1:40:48	57.83	13.1mi
5 May	Run the Runways	46:04	57.83	10km
2 Apr	TQ 10k	42:56	61.85	10km
26 Mar	Omagh Half Marathon	1:34:40	61.42	13.1mi
24 Mar	City of Lisburn 5k PB	20:45	62.59	5km
12 Mar	Jimmy's 10K	43:47	60.65	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
2025	1.5	0	0	0	0	0	0	0	0	0	0	0	1.5
2025	64	0	0	0	0	0	0	0	0	0	0	0	64
2025	4	0	0	0	0	0	0	0	0	0	0	0	4
2024	0	0	0	0	0	1.8	1.9	7.2	2	2.8	1.9	0.6	18.2
2024	107	113	75	82	99	97	119	102	136	80	87	162	1259
2024	0	0	0	0	16	6	7	0	0	0	0	0	29
2023	0	0	0	0	0	0	0.4	0.4	0	0	0	0	0.8
2023	0	0	60	30	72	97	116	158	101	128	55	179	997

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	Thu 9th Jan Jan 9
-	-	0.5mi, 24:11 Swim - General 1) 0.47mi - 24:11(51:55/mi) 128/164bpm [6644b/mi] 183cal 1.16/3.44mph Add a comment 6.2mi, 1:00:55 Run - General 1) 0.62mi - 5:50(9:23/mi) 127/146bpm [1192b/mi] 79cal 255/W 6.39/6.76mph 2) 0.62mi - 5:56(9:33/mi) 133/143bpm [1269b/mi] 80cal 249/W 6.29/6.54mph 3) 0.62mi - 6:15(10:03/mi) 128/136bpm [1286b/mi] 80cal 236/W 5.97/6.64mph 4) 0.62mi - 6:14(10:02/mi) 127/142bpm [1274b/mi] 79cal 238/W 5.98/6.52mph 5) 0.62mi - 6:07(9:50/mi) 131/139bpm [1289b/mi] 81cal 247/W 6.1/6.52mph 6) 0.62mi - 6:06(9:49/mi) 128/139bpm [1256b/mi] 79cal 237/W 6.11/6.48mph 7) 0.62mi - 6:03(9:44/mi) 135/144bpm [1314b/mi] 81cal 252/W 6.16/6.64mph 8) 0.62mi - 6:07(9:51/mi) 137/158bpm [1349b/mi] 81cal 256/W 6.09/6.82mph 9) 0.62mi - 6:12(9:58/mi) 130/139bpm [1296b/mi] 79cal 230/W 6.02/6.41mph 10) 0.62mi - 6:01(9:42/mi) 131/148bpm [1270b/mi] 80cal 243/W 6.19/6.68mph 11) 0mi - 5(22:37/mi) 133/133bpm [3008b/mi] 1cal 232/W 2.65/6.27mph Add a comment	4.3mi, 42:02 Run - General 1) 0.62mi - 6:28(10:25/mi) 125/146bpm [1302b/mi] 79cal 236/W 5.76/6.78mph 2) 0.62mi - 6:31(10:29/mi) 133/143bpm [1393b/mi] 81cal 240/W 5.73/6.28mph 3) 0.62mi - 5:57(9:34/mi) 135/141bpm [1292b/mi] 81cal 252/W 6.27/6.97mph 4) 0.62mi - 5:42(9:10/mi) 134/142bpm [1228b/mi] 81cal 250/W 6.55/7.01mph 5) 0.62mi - 6:06(9:49/mi) 135/149bpm [1325b/mi] 81cal 252/W 6.11/6.48mph 6) 0.62mi - 6:14(10:01/mi) 132/144bpm [1323b/mi] 82cal 250/W 5.99/6.68mph 7) 0.52mi - 5:05(9:42/mi) 140/160bpm [1358b/mi] 68cal 239/W 6.19/6.97mph Add a comment	-	-	-
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	Thu 16th Jan Jan 16
-	-	5mi, 53:02 Run - General 1) 1mi - 10:40(10:40/mi) 126/143bpm [1344b/mi] 128cal 229/W 5.63/6.48mph 2) 1mi - 10:19(10:19/mi) 125/137bpm [1289b/mi] 128cal 226/W 5.82/6.45mph 3) 1mi - 10:48(10:48/mi) 130/143bpm [1405b/mi] 129cal 227/W 5.55/5.86mph 4) 1mi - 10:31(10:31/mi) 133/150bpm [1398b/mi] 128cal 231/W 5.71/6.03mph 5) 1mi - 10:42(10:42/mi) 131/142bpm [1401b/mi] 128cal 221/W 5.61/5.86mph 6) 0mi - 3(13:07/mi) 127/127bpm [1667b/mi] 223/W 4.57/5.68mph Add a comment	-	-	5mi, 42:14 Run - General 1) 0.62mi - 5:28(8:49/mi) 140/173bpm [1233b/mi] 80cal 293/W 6.81/8.35mph 2) 0.62mi - 5:03(8:08/mi) 149/162bpm [1212b/mi] 81cal 288/W 7.38/7.88mph 3) 0.62mi - 5:04(8:09/mi) 149/163bpm [1214b/mi] 81cal 297/W 7.36/7.91mph 4) 0.62mi - 5:17(8:30/mi) 153/175bpm [1299b/mi] 80cal 287/W 7.06/7.77mph 5) 0.62mi - 5:05(8:10/mi) 157/172bpm [1283b/mi] 80cal 305/W 7.34/8.64mph 6) 0.62mi - 5:26(8:45/mi) 145/167bpm [1268b/mi] 81cal 280/W 6.86/9.02mph 7) 0.62mi - 5:01(8:05/mi) 159/165bpm [1285b/mi] 83cal 293/W 7.42/7.99mph 8) 0.62mi - 4:59(8:01/mi) 158/168bpm [1268b/mi] 82cal 302/W 7.48/8.1mph 9) 0.05mi - 51(15:53/mi) 153/154bpm [2430b/mi] 10cal 237/W 3.78/7.43mph Add a comment	3.1mi, 22:31 Run - General 1) 1mi - 7:16(7:16/mi) 147/172bpm [1067b/mi] 128cal 313/W 8.26/9.4mph 2) 1mi - 7:14(7:14/mi) 178/191bpm [1287b/mi] 135cal 346/W 8.3/10.45mph 3) 1mi - 7:12(7:12/mi) 186/193bpm [1340b/mi] 133cal 350/W 8.33/10.86mph 4) 0.11mi - 50(7:23/mi) 184/188bpm [1358b/mi] 15cal 338/W 8.13/8.35mph Add a comment
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	Thu 23rd Jan Jan 23
-	-	0.4mi, 26:18 Swim - General 1) 0.06mi - 1:11(19:01/mi) 121/129bpm [2301b/mi] 12cal 40/rpm 3.15/7.46mph 2) 0mi - 36(0/mi) 120/129bpm [INFb/mi] 3) 0.06mi - 2:03(33:00/mi) 115/128bpm [3794b/mi] 20cal 31/rpm 1.82/7.46mph 4) 0mi - 3:07(0/mi) 126/128bpm [INFb/mi] 5) 0.03mi - 1:03(33:39/mi) 131/134bpm [4408b/mi] 10cal 30/rpm 1.79/2.43mph 6) 0mi - 5:44(0/mi) 119/134bpm [INFb/mi] 7) 0.06mi - 2:00(32:17/mi) 120/126bpm [3875b/mi] 78cal 30/rpm 1.86/1.96mph 8) 0mi - 1:11(0/mi) 119/126bpm [INFb/mi] 9) 0.03mi - 1:00(31:59/mi) 128/134bpm [4094b/mi] 10cal 32/rpm 1.88/1.88mph 10) 0mi - 41(0/mi) 128/134bpm [INFb/mi] 11) 0.03mi - 1:07(35:44/mi) 124/132bpm [4432b/mi] 11cal 31/rpm 1.68/2.03mph 12) 0mi - 52(0/mi) 124/132bpm [INFb/mi] 13) 0.06mi - 2:10(34:50/mi) 122/131bpm [4250b/mi] 31cal 30/rpm 1.72/1.75mph 14) 0mi - 3:59(0/mi) 123/131bpm [INFb/mi] 15) 0.03mi - 55(29:45/mi) 113/115bpm [3363b/mi] 50cal 30/rpm 2.02/2.02mph 16) 0mi - 25(0/mi) 108/115bpm [INFb/mi] 17) 0.03mi - 8:40(4:39:03/mi) 115/141bpm [32091b/mi] 10cal 30/rpm 1.73/2.02mph Add a comment 6.1mi, 58:43 Run - General 1) 1mi - 9:11(9:11/mi) 134/152bpm [1230b/mi] 129cal 261/W 6.54/7.04mph 2) 1mi - 9:10(9:10/mi) 139/156bpm [1275b/mi] 131cal 265/W 6.54/8.64mph 3) 1mi - 10:03(10:03/mi) 131/152bpm [1317b/mi] 130cal 240/W 5.97/6.8mph 4) 1mi - 9:33(9:33/mi) 132/148bpm [1261b/mi] 128cal 246/W 6.28/7.43mph 5) 1mi - 9:48(9:48/mi) 136/154bpm [1332b/mi] 130cal 250/W 6.12/7.19mph 6) 1mi - 9:48(9:48/mi) 131/149bpm [1284b/mi] 124cal 230/W 6.12/7.53mph 7) 0.13mi - 1:09(9:09/mi) 146/152bpm [1336b/mi] 17cal 273/W 6.56/6.78mph Add a comment	-	2mi, 13:48 Run - General 1) 1mi - 6:59(6:59/mi) 148/173bpm [1033b/mi] 128cal 328/W 8.6/9.99mph 2) 1mi - 6:47(6:47/mi) 172/178bpm [1168b/mi] 133cal 369/W 8.84/10.81mph Add a comment	3.8mi, 29:05 Run - General 1) 1mi - 7:43(7:43/mi) 155/176bpm [1197b/mi] 133cal 320/W 7.77/10.21mph 2) 1mi - 7:41(7:41/mi) 152/173bpm [1167b/mi] 129cal 321/W 7.82/13.01mph 3) 1mi - 7:38(7:38/mi) 145/170bpm [1106b/mi] 130cal 324/W 7.87/12.78mph 4) 0.83mi - 6:04(7:16/mi) 162/176bpm [1178b/mi] 110cal 329/W 8.25/9.24mph Add a comment	-
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	Thu 30th Jan Jan 30
-	-	0.6mi, 30:44 Swim - General 1) 0.25mi - 9:50(39:34/mi) 108/157bpm [4274b/mi] 95cal 30/rpm 1.51/3.29mph 2) 0mi - 2:17(0/mi) 145/157bpm [INFb/mi] 3) 0.03mi - 57(30:32/mi) 156/161bpm [4764b/mi] 9cal 31/rpm 1.96/2.66mph 4) 0mi - 11(0/mi) 150/161bpm [INFb/mi] 5) 0.09mi - 3:12(34:15/mi) 141/164bpm [4829b/mi] 68cal 31/rpm 1.75/1.96mph 6) 0mi - 7:06(0/mi) 125/164bpm [INFb/mi] 7) 0.09mi - 3:48(40:49/mi) 119/133bpm [4857b/mi] 83cal 29/rpm 1.47/3.34mph 8) 0mi - 41(0/mi) 110/133bpm [INFb/mi] 9) 0.06mi - 2:01(32:27/mi) 124/133bpm [4024b/mi] 19cal 32/rpm 1.85/1.88mph 10) 0mi - 1:19(0/mi) 128/133bpm [INFb/mi] 11) 0.03mi - 1:07(35:47/mi) 124/129bpm [4438b/mi] 11cal 30/rpm 1.68/1.88mph 12) 0mi - 2:01(0/mi) 124/129bpm [INFb/mi] 13) 0.03mi - 58(30:55/mi) 119/128bpm [3680b/mi] 39cal 30/rpm 1.95/1.95mph 14) 0mi - 40(0/mi) 103/128bpm [INFb/mi] 15) 0.03mi - 16:28(8:50:04/mi) 110/118bpm [58307b/mi] 12cal 29/rpm 1.48/2.15mph Add a comment 5mi, 54:17 Run - General 1) 1mi - 9:56(9:56/mi) 132/150bpm [1312b/mi] 129cal 242/W 6.04/6.97mph 2) 1mi - 11:48(11:48/mi) 138/159bpm [1629b/mi] 137cal 211/W 5.08/7.01mph 3) 1mi - 10:17(10:17/mi) 130/157bpm [1337b/mi] 130cal 235/W 5.83/7.17mph 4) 1mi - 10:54(10:54/mi) 128/145bpm [1395b/mi] 129cal 224/W 5.51/7.88mph 5) 1mi - 11:19(11:19/mi) 132/160bpm [1493b/mi] 131cal 212/W 5.3/7.41mph Add a comment	6.1mi, 54:42 Run - General 1) 1mi - 9:37(9:37/mi) 135/157bpm [1297b/mi] 129cal 252/W 6.25/7.19mph 2) 1mi - 8:40(8:40/mi) 150/170bpm [1300b/mi] 131cal 278/W 6.92/7.61mph 3) 1mi - 8:38(8:38/mi) 152/168bpm [1312b/mi] 132cal 289/W 6.95/7.74mph 4) 1mi - 9:04(9:04/mi) 147/160bpm [1334b/mi] 134cal 273/W 6.61/7.77mph 5) 1mi - 9:24(9:24/mi) 144/158bpm [1355b/mi] 134cal 258/W 6.38/7.93mph 6) 1mi - 8:26(8:26/mi) 146/161bpm [1232b/mi] 129cal 275/W 7.11/7.93mph 7) 0.11mi - 52(8:17/mi) 137/150bpm [1134b/mi] 14cal 308/W 7.25/8.29mph Add a comment	10mi, 1:17:20 Run - General 1) 1mi - 7:59(7:59/mi) 140/166bpm [1117b/mi] 129cal 288/W 7.52/8.38mph 2) 1mi - 7:39(7:39/mi) 158/174bpm [1208b/mi] 131cal 305/W 7.84/8.84mph 3) 1mi - 7:50(7:50/mi) 159/171bpm [1245b/mi] 131cal 314/W 7.66/8.38mph 4) 1mi - 7:38(7:38/mi) 160/180bpm [1222b/mi] 133cal 321/W 7.85/8.91mph 5) 1mi - 7:30(7:30/mi) 169/187bpm [1266b/mi] 131cal 322/W 8.01/8.84mph 6) 1mi - 7:37(7:37/mi) 167/183bpm [1273b/mi] 132cal 317/W 7.87/8.6mph 7) 1mi - 8:02(8:02/mi) 175/184bpm [1406b/mi] 133cal 320/W 7.47/8.31mph 8) 1mi - 7:51(7:51/mi) 180/187bpm [1414b/mi] 131cal 317/W 7.64/8.29mph 9) 1mi - 7:46(7:46/mi) 169/182bpm [1312b/mi] 130cal 319/W 7.73/8.54mph 10) 1mi - 7:26(7:26/mi) 164/180bpm [1220b/mi] 132cal 310/W 8.07/9.48mph 11) 0.01mi - 2(7:04/mi) 168/168bpm [1188b/mi] 1cal 336/W 8.48/8.1mph Add a comment	4mi, 31:35 Run - General 1) 1mi - 8:01(8:01/mi) 136/156bpm [1091b/mi] 127cal 280/W 7.48/9.77mph 2) 1mi - 8:15(8:15/mi) 153/171bpm [1261b/mi] 133cal 296/W 7.28/10.5mph 3) 1mi - 7:56(7:56/mi) 153/170bpm [1215b/mi] 132cal 307/W 7.56/10.65mph 4) 1mi - 7:20(7:20/mi) 165/175bpm [1210b/mi] 132cal 344/W 8.18/10.12mph 5) 0mi - 3(8:40/mi) 171/171bpm [1482b/mi] 1cal 411/W 6.92/9.64mph Add a comment	-

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