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Last on at 4pm, 26th Jan 2024

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1352
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1

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Recent Training
13th Jan	General	4.1mi	35:20
4th Jan	General	1.2mi	11:09
4th Jan	General	6.4mi	41:43
4th Jan	General	1.8mi	14:14
3rd Jan	General	3.1mi	25:02

12 Month Benchmarks	Run
Mile	4:55
5k	16:25
5mi	28:29
10k	36:21
10mi	59:02
Half	1:19:21

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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
2025	30	0	0	0	0	0	0	0	0	0	0	0	30
2024	0	0	0	0	0.8	0	0	0	0	0	0	0	0.8
2024	49	193	148	212	156	83	78	58	43	48	111	144	1322

Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23
6.4mi, 52:07 Run - General 1) 1mi - 8:38(8:38/mi) 137/158bpm [1183b/mi] 128cal 262/W 6.95/7.77mph 2) 1mi - 8:10(8:10/mi) 145/165bpm [1184b/mi] 131cal 278/W 7.35/8.44mph 3) 1mi - 8:03(8:03/mi) 154/165bpm [1239b/mi] 132cal 277/W 7.46/8.13mph 4) 1mi - 8:14(8:14/mi) 156/173bpm [1283b/mi] 131cal 285/W 7.29/7.99mph 5) 1mi - 8:06(8:06/mi) 148/158bpm [1199b/mi] 130cal 262/W 7.41/7.96mph 6) 1mi - 7:54(7:54/mi) 159/179bpm [1257b/mi] 132cal 293/W 7.59/8.13mph 7) 0.39mi - 3:02(7:44/mi) 157/166bpm [1213b/mi] 51cal 286/W 7.76/8.02mph Add a comment	8.8mi, 1:15:17 Run - General 1) 1mi - 8:26(8:26/mi) 138/157bpm [1163b/mi] 117cal 246/W 7.12/8.16mph 2) 1mi - 8:25(8:25/mi) 153/159bpm [1288b/mi] 131cal 260/W 7.13/8.02mph 3) 1mi - 8:49(8:49/mi) 151/159bpm [1332b/mi] 139cal 245/W 6.8/7.77mph 4) 1mi - 9:36(9:36/mi) 148/155bpm [1421b/mi] 140cal 237/W 6.25/7.91mph 5) 1mi - 8:32(8:32/mi) 149/160bpm [1272b/mi] 133cal 272/W 7.03/7.93mph 6) 1mi - 8:04(8:04/mi) 153/160bpm [1234b/mi] 128cal 272/W 7.44/9.44mph 7) 1mi - 8:14(8:14/mi) 150/159bpm [1235b/mi] 128cal 276/W 7.29/8.29mph 8) 1mi - 8:32(8:32/mi) 152/157bpm [1296b/mi] 131cal 268/W 7.04/8.05mph 9) 0.78mi - 6:39(8:32/mi) 149/156bpm [1272b/mi] 99cal 271/W 7.03/8.25mph Add a comment	-	5.2mi, 45:03 Run - General 1) 1mi - 8:57(8:57/mi) 134/150bpm [1200b/mi] 124cal 242/W 6.7/8.81mph 2) 1mi - 8:36(8:36/mi) 149/156bpm [1281b/mi] 133cal 261/W 6.98/7.69mph 3) 1mi - 8:39(8:39/mi) 147/155bpm [1272b/mi] 134cal 257/W 6.93/7.79mph 4) 1mi - 8:33(8:33/mi) 148/155bpm [1266b/mi] 126cal 255/W 7.02/8.16mph 5) 1mi - 8:36(8:36/mi) 149/160bpm [1281b/mi] 127cal 255/W 6.98/7.63mph 6) 0.21mi - 1:41(8:02/mi) 148/151bpm [1189b/mi] 24cal 233/W 7.47/8.05mph Add a comment	5.1mi, 40:53 Run - General 1) 1mi - 8:22(8:22/mi) 112/123bpm [937b/mi] 62cal 7.17/7.51mph 2) 1mi - 8:00(8:00/mi) 121/129bpm [968b/mi] 68cal 7.5/7.51mph 3) 1mi - 8:00(8:00/mi) 125/132bpm [1000b/mi] 71cal 7.5/7.51mph 4) 1mi - 8:01(8:01/mi) 125/132bpm [1002b/mi] 72cal 7.49/7.51mph 5) 1mi - 7:31(7:31/mi) 133/139bpm [1000b/mi] 74cal 7.98/7.99mph 6) 0.13mi - 59(7:31/mi) 135/137bpm [1015b/mi] 10cal 7.98/7.99mph Add a comment	-	10mi, 1:12:35 Run - General 1) 1mi - 8:10(8:10/mi) 127/157bpm [1037b/mi] 109cal 241/W 7.35/8.02mph 2) 1mi - 8:02(8:02/mi) 140/147bpm [1125b/mi] 119cal 258/W 7.47/8.13mph 3) 1mi - 8:13(8:13/mi) 146/157bpm [1200b/mi] 126cal 269/W 7.3/8.38mph 4) 1mi - 7:44(7:44/mi) 154/166bpm [1190b/mi] 124cal 277/W 7.76/9.9mph 5) 1mi - 7:26(7:26/mi) 142/157bpm [1057b/mi] 112cal 257/W 8.06/8.41mph 6) 1mi - 7:08(7:08/mi) 163/177bpm [1161b/mi] 129cal 314/W 8.42/9.73mph 7) 1mi - 6:40(6:40/mi) 172/181bpm [1148b/mi] 126cal 326/W 8.99/10.5mph 8) 1mi - 6:31(6:31/mi) 178/182bpm [1159b/mi] 108cal 286/W 9.22/10.81mph 9) 1mi - 6:18(6:18/mi) 178/181bpm [1122b/mi] 123cal 332/W 9.52/10.97mph 10) 1mi - 6:22(6:22/mi) 178/183bpm [1133b/mi] 125cal 338/W 9.43/11.9mph 11) 0mi - 2(8:14/mi) 180/180bpm [1482b/mi] 379/W 7.29/0mph Add a comment
Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
1.7mi, 13:49 Run - General 1) 1mi - 8:12(8:12/mi) 132/151bpm [1083b/mi] 130cal 259/W 7.31/8.1mph 2) 0.65mi - 5:37(8:38/mi) 156/173bpm [1348b/mi] 86cal 315/W 6.95/7.69mph Add a comment 4.7mi, 41:46 Run - General 1) 1mi - 8:14(8:14/mi) 128/146bpm [1054b/mi] 129cal 256/W 7.29/8.95mph 2) 1mi - 8:36(8:36/mi) 140/157bpm [1204b/mi] 124cal 285/W 6.97/7.88mph 3) 1mi - 9:11(9:11/mi) 130/148bpm [1195b/mi] 117cal 256/W 6.53/7.53mph 4) 1mi - 9:26(9:26/mi) 133/142bpm [1254b/mi] 125cal 244/W 6.37/7.41mph 5) 0.7mi - 6:19(9:05/mi) 136/147bpm [1235b/mi] 88cal 251/W 6.61/7.66mph Add a comment	3.1mi, 20:32 Run - General 1) 1mi - 7:13(7:13/mi) 151/181bpm [1089b/mi] 128cal 312/W 8.31/9.48mph 2) 1mi - 6:32(6:32/mi) 169/182bpm [1103b/mi] 127cal 331/W 9.19/9.73mph 3) 1mi - 6:05(6:05/mi) 173/187bpm [1051b/mi] 125cal 353/W 9.87/12.03mph 4) 0.12mi - 43(5:43/mi) 184/186bpm [1051b/mi] 16cal 388/W 10.51/11.3mph Add a comment	-	15mi, 1:59:28 Run - General 1) 1mi - 8:08(8:08/mi) 140/163bpm [1138b/mi] 131cal 284/W 7.38/7.96mph 2) 1mi - 7:54(7:54/mi) 145/159bpm [1146b/mi] 135cal 277/W 7.59/8.25mph 3) 1mi - 8:12(8:12/mi) 156/165bpm [1278b/mi] 137cal 305/W 7.32/8.22mph 4) 1mi - 8:10(8:10/mi) 149/154bpm [1216b/mi] 134cal 285/W 7.35/8.02mph 5) 1mi - 8:04(8:04/mi) 148/161bpm [1194b/mi] 135cal 278/W 7.44/8.22mph 6) 1mi - 8:18(8:18/mi) 152/173bpm [1263b/mi] 132cal 291/W 7.22/8.22mph 7) 1mi - 8:00(8:00/mi) 150/160bpm [1200b/mi] 134cal 283/W 7.5/8.16mph 8) 1mi - 8:05(8:05/mi) 154/168bpm [1245b/mi] 134cal 301/W 7.42/8.1mph 9) 1mi - 7:55(7:55/mi) 155/170bpm [1228b/mi] 133cal 296/W 7.57/8.44mph 10) 1mi - 7:48(7:48/mi) 153/182bpm [1193b/mi] 134cal 291/W 7.7/8.47mph 11) 1mi - 7:41(7:41/mi) 156/186bpm [1198b/mi] 132cal 295/W 7.81/8.77mph 12) 1mi - 7:44(7:44/mi) 157/173bpm [1214b/mi] 132cal 299/W 7.76/8.67mph 13) 1mi - 8:06(8:06/mi) 164/180bpm [1329b/mi] 134cal 323/W 7.41/8.31mph 14) 1mi - 7:47(7:47/mi) 158/170bpm [1230b/mi] 133cal 303/W 7.71/8.67mph 15) 1mi - 7:34(7:34/mi) 161/174bpm [1217b/mi] 134cal 308/W 7.94/8.31mph 16) 0mi - 3(10:07/mi) 165/164bpm [1668b/mi] 1cal 314/W 5.93/7.93mph Add a comment	2mi, 17:25 Run - General 1) 1mi - 9:09(9:09/mi) 145/154bpm [1326b/mi] 128cal 234/W 6.56/7.19mph 2) 1mi - 8:14(8:14/mi) 150/155bpm [1236b/mi] 136cal 280/W 7.28/8.1mph Add a comment 3.2mi, 19:17 Run - General 1) 1mi - 6:16(6:16/mi) 152/184bpm [952b/mi] 132cal 373/W 9.59/11.07mph 2) 1mi - 6:15(6:15/mi) 169/178bpm [1056b/mi] 131cal 358/W 9.6/10.17mph 3) 1mi - 6:07(6:07/mi) 177/187bpm [1082b/mi] 132cal 372/W 9.81/11.24mph 4) 0.15mi - 39(4:24/mi) 184/186bpm [809b/mi] 15cal 439/W 13.64/14.62mph Add a comment 0.4mi, 3:03 Run - General 1) 0.35mi - 3:03(8:42/mi) 122/138bpm [1061b/mi] 43cal 242/W 6.9/7.66mph Add a comment	-	5.9mi, 47:09 Run - General 1) 1mi - 8:13(8:13/mi) 139/161bpm [1142b/mi] 128cal 278/W 7.3/8.16mph 2) 1mi - 8:06(8:06/mi) 146/155bpm [1182b/mi] 128cal 277/W 7.41/8.35mph 3) 1mi - 7:53(7:53/mi) 149/161bpm [1175b/mi] 128cal 286/W 7.61/8.16mph 4) 1mi - 8:07(8:07/mi) 155/165bpm [1259b/mi] 130cal 297/W 7.39/8.19mph 5) 1mi - 8:04(8:04/mi) 151/162bpm [1219b/mi] 132cal 268/W 7.43/8.47mph 6) 0.85mi - 6:46(7:57/mi) 150/164bpm [1194b/mi] 111cal 283/W 7.54/8.16mph Add a comment
Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
8.1mi, 1:04:38 Run - General 1) 1mi - 7:56(7:56/mi) 133/164bpm [1055b/mi] 127cal 287/W 7.57/8.77mph 2) 1mi - 7:51(7:51/mi) 142/154bpm [1114b/mi] 127cal 289/W 7.65/8.08mph 3) 1mi - 7:57(7:57/mi) 143/154bpm [1137b/mi] 123cal 288/W 7.55/8.38mph 4) 1mi - 7:48(7:48/mi) 148/156bpm [1154b/mi] 124cal 293/W 7.69/8.38mph 5) 1mi - 8:01(8:01/mi) 142/158bpm [1138b/mi] 126cal 279/W 7.49/8.7mph 6) 1mi - 8:15(8:15/mi) 150/166bpm [1237b/mi] 131cal 280/W 7.27/8.22mph 7) 1mi - 8:16(8:16/mi) 150/159bpm [1239b/mi] 130cal 277/W 7.26/7.99mph 8) 1mi - 8:06(8:06/mi) 150/167bpm [1214b/mi] 129cal 280/W 7.41/8.29mph 9) 0.06mi - 29(7:57/mi) 141/147bpm [1121b/mi] 8cal 285/W 7.55/7.69mph Add a comment	2mi, 16:40 Run - General 1) 1mi - 8:15(8:15/mi) 138/152bpm [1139b/mi] 129cal 278/W 7.27/8.1mph 2) 1mi - 8:06(8:06/mi) 149/156bpm [1208b/mi] 134cal 289/W 7.4/8.22mph 3) 0.04mi - 18(8:09/mi) 145/147bpm [1181b/mi] 4cal 285/W 7.37/7.61mph Add a comment 3.6mi, 24:43 Run - General 1) 1mi - 6:17(6:17/mi) 157/168bpm [986b/mi] 128cal 358/W 9.55/10.81mph 2) 0.73mi - 4:31(6:10/mi) 171/176bpm [1055b/mi] 98cal 390/W 9.73/10.6mph 3) 0.15mi - 3:02(19:56/mi) 129/170bpm [2572b/mi] 25cal 123/W 3.01/10.36mph 4) 1mi - 6:07(6:07/mi) 162/171bpm [992b/mi] 135cal 368/W 9.8/10.97mph 5) 0.74mi - 4:31(6:07/mi) 175/182bpm [1070b/mi] 99cal 392/W 9.82/10.6mph 6) 0.02mi - 15(13:51/mi) 181/182bpm [2508b/mi] 4cal 311/W 4.33/10.65mph Add a comment 2mi, 16:33 Run - General 1) 1mi - 8:16(8:16/mi) 132/140bpm [1091b/mi] 128cal 276/W 7.26/8.05mph 2) 1mi - 8:14(8:14/mi) 143/155bpm [1177b/mi] 128cal 292/W 7.29/7.93mph 3) 0.01mi - 4(8:57/mi) 134/134bpm [1199b/mi] 1cal 294/W 6.7/7.69mph Add a comment	5.5mi, 44:58 Run - General 1) 1mi - 8:03(8:03/mi) 145/172bpm [1166b/mi] 126cal 284/W 7.46/8.57mph 2) 1mi - 8:09(8:09/mi) 146/168bpm [1189b/mi] 125cal 277/W 7.37/8.41mph 3) 1mi - 7:58(7:58/mi) 149/159bpm [1186b/mi] 128cal 293/W 7.54/8.91mph 4) 1mi - 8:16(8:16/mi) 146/150bpm [1206b/mi] 128cal 266/W 7.26/7.93mph 5) 1mi - 8:27(8:27/mi) 146/153bpm [1235b/mi] 131cal 271/W 7.1/8.19mph 6) 0.48mi - 4:06(8:36/mi) 146/154bpm [1255b/mi] 63cal 273/W 6.98/7.41mph Add a comment	3.1mi, 25:02 Run - General 1) 1mi - 8:01(8:01/mi) 136/150bpm [1090b/mi] 80cal 7.49/7.51mph 2) 1mi - 8:00(8:00/mi) 147/152bpm [1176b/mi] 89cal 7.5/7.51mph 3) 1mi - 8:00(8:00/mi) 148/152bpm [1184b/mi] 90cal 7.5/7.51mph 4) 0.13mi - 1:01(8:01/mi) 146/150bpm [1171b/mi] 11cal 7.48/7.51mph Add a comment	1.2mi, 11:09 Run - General 1) 1mi - 9:23(9:23/mi) 131/150bpm [1229b/mi] 126cal 231/W 6.39/7.12mph 2) 0.19mi - 1:46(9:24/mi) 151/167bpm [1420b/mi] 24cal 299/W 6.38/6.9mph Add a comment 6.4mi, 41:43 Run - General 1) 1mi - 6:13(6:13/mi) 162/181bpm [1007b/mi] 125cal 366/W 9.66/12.29mph 2) 1mi - 6:52(6:52/mi) 171/181bpm [1173b/mi] 128cal 335/W 8.74/10.55mph 3) 1mi - 6:29(6:29/mi) 177/182bpm [1148b/mi] 129cal 364/W 9.25/10.4mph 4) 1mi - 6:28(6:28/mi) 174/181bpm [1126b/mi] 128cal 350/W 9.27/12.36mph 5) 1mi - 6:38(6:38/mi) 175/182bpm [1161b/mi] 129cal 364/W 9.04/10.55mph 6) 1mi - 6:33(6:33/mi) 172/182bpm [1127b/mi] 127cal 348/W 9.15/10.97mph 7) 0.39mi - 2:30(6:20/mi) 167/181bpm [1058b/mi] 47cal 371/W 9.47/10.6mph Add a comment 1.8mi, 14:14 Run - General 1) 1mi - 8:07(8:07/mi) 140/159bpm [1137b/mi] 125cal 282/W 7.39/8.31mph 2) 0.77mi - 6:07(7:59/mi) 153/160bpm [1221b/mi] 102cal 286/W 7.52/8.16mph Add a comment	-	-
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
-	-	-	-	-	-	4.1mi, 35:20 Run - General 1) 1mi - 8:41(8:41/mi) 131/151bpm [1138b/mi] 127cal 261/W 6.91/7.61mph 2) 1mi - 8:41(8:41/mi) 145/153bpm [1260b/mi] 134cal 259/W 6.9/7.77mph 3) 1mi - 8:41(8:41/mi) 148/160bpm [1285b/mi] 140cal 263/W 6.91/7.74mph 4) 1mi - 8:20(8:20/mi) 149/158bpm [1242b/mi] 135cal 275/W 7.2/7.93mph 5) 0.11mi - 57(8:55/mi) 148/151bpm [1319b/mi] 15cal 245/W 6.73/7.46mph Add a comment

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