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Giampi

Last on at 12pm, 8th Dec 2024

M50

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Miles
200

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Recent Training
13th Jan	General	4.8mi	50:00
12th Jan	General	10.1mi	1:44:18
11th Jan	General	3.9mi	40:00
9th Jan	General	6.4mi	1:01:00
8th Jan	General	4.3mi	45:00

12 Month Benchmarks	Run
Mile	7:46
5k	24:38
5mi	46:32
10k	59:32
10mi	1:38:25
Half	2:10:13

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB

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Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	50	0	0	0	0	0	0	0	0	0	0	0	50
2024	0	0	0	0	0	0	0	0	0	0	42	107	150

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
4.6mi, 46:57 Run - General 1) 7.05km - 45:00(6:23/km) 119/133bpm [759b/km] 427cal 208/W 9.4/10.2kmph 2) 0.3km - 1:57(6:23/km) 124/133bpm [792b/km] 19cal 198/W 9.4/10.11kmph Add a comment	-	5.3mi, 50:30 Run - General 1) 1.58km - 10:00(6:19/km) 117/126bpm [739b/km] 94cal 207/W 9.5/10.14kmph 2) 0.09km - 30(5:37/km) 126/129bpm [707b/km] 5cal 236/W 10.7/11.29kmph 3) 0.08km - 30(6:37/km) 127/130bpm [841b/km] 5cal 203/W 9.06/11.08kmph 4) 0.09km - 30(5:27/km) 127/132bpm [692b/km] 5cal 238/W 11.01/11.29kmph 5) 0.08km - 30(6:19/km) 130/133bpm [822b/km] 5cal 215/W 9.49/11.15kmph 6) 0.09km - 30(5:29/km) 129/133bpm [707b/km] 5cal 239/W 10.94/11.32kmph 7) 0.08km - 30(6:29/km) 130/134bpm [843b/km] 5cal 205/W 9.26/11.08kmph 8) 0.09km - 30(5:30/km) 129/133bpm [711b/km] 5cal 237/W 10.89/11.11kmph 9) 0.08km - 30(6:36/km) 130/133bpm [858b/km] 5cal 208/W 9.09/10.88kmph 10) 0.29km - 1:30(5:13/km) 135/141bpm [704b/km] 17cal 251/W 11.5/11.96kmph 11) 0.32km - 2:00(6:11/km) 131/141bpm [810b/km] 22cal 216/W 9.7/11.5kmph 12) 0.29km - 1:30(5:10/km) 136/140bpm [702b/km] 17cal 252/W 11.63/11.92kmph 13) 0.32km - 2:00(6:21/km) 128/140bpm [812b/km] 21cal 212/W 9.45/11.88kmph 14) 0.28km - 1:30(5:16/km) 135/142bpm [712b/km] 17cal 254/W 11.38/11.88kmph 15) 0.32km - 2:00(6:15/km) 130/141bpm [813b/km] 21cal 212/W 9.59/11.21kmph 16) 0.29km - 1:30(5:08/km) 140/147bpm [718b/km] 18cal 258/W 11.7/12.04kmph 17) 0.33km - 2:00(6:08/km) 137/147bpm [840b/km] 23cal 218/W 9.78/11.5kmph 18) 0.29km - 1:30(5:14/km) 139/143bpm [727b/km] 17cal 248/W 11.47/11.69kmph 19) 0.32km - 2:00(6:17/km) 133/142bpm [836b/km] 22cal 213/W 9.55/11.39kmph 20) 0.29km - 1:30(5:14/km) 140/145bpm [734b/km] 18cal 252/W 11.45/12kmph 21) 0.32km - 2:00(6:19/km) 134/145bpm [847b/km] 22cal 211/W 9.49/11.36kmph 22) 0.28km - 1:30(5:17/km) 139/145bpm [735b/km] 18cal 249/W 11.34/11.88kmph 23) 0.32km - 2:00(6:15/km) 134/146bpm [838b/km] 22cal 212/W 9.6/11.5kmph 24) 0.29km - 1:30(5:08/km) 142/148bpm [729b/km] 18cal 254/W 11.69/12.16kmph 25) 0.31km - 2:00(6:22/km) 138/148bpm [878b/km] 23cal 209/W 9.44/11.61kmph 26) 0.3km - 1:30(5:05/km) 144/151bpm [731b/km] 19cal 259/W 11.82/12.29kmph 27) 0.32km - 2:00(6:19/km) 137/151bpm [865b/km] 23cal 211/W 9.5/11.92kmph 28) 0.8km - 5:00(6:17/km) 130/133bpm [817b/km] 54cal 210/W 9.55/10.26kmph Add a comment	3.9mi, 40:00 Run - General 1) 6.27km - 40:00(6:23/km) 119/149bpm [760b/km] 379cal 207/W 9.4/13.59kmph Add a comment 3.9mi, 40:00 Run - General 1) 6.27km - 40:00(6:23/km) 119/149bpm [760b/km] 379cal 207/W 9.4/13.59kmph Add a comment	7.5mi, 1:15:23 Run - General 1) 11.21km - 1:10:00(6:15/km) 132/146bpm [824b/km] 767cal 214/W 9.61/11.36kmph 2) 0.87km - 5:23(6:11/km) 137/146bpm [848b/km] 62cal 218/W 9.69/10.59kmph Add a comment	-	4.9mi, 50:03 Run - General 1) 7.05km - 45:00(6:23/km) 122/138bpm [779b/km] 441cal 209/W 9.4/11.57kmph 2) 0.79km - 5:03(6:25/km) 128/136bpm [822b/km] 53cal 203/W 9.34/10.53kmph 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
5.7mi, 54:00 Run - General 1) 1.89km - 12:00(6:21/km) 120/137bpm [763b/km] 114cal 206/W 9.44/11.21kmph 2) 0.1km - 30(4:56/km) 129/134bpm [637b/km] 5cal 267/W 12.15/12.29kmph 3) 0.07km - 30(6:47/km) 131/135bpm [890b/km] 5cal 215/W 8.83/12.2kmph 4) 0.09km - 30(5:19/km) 132/137bpm [702b/km] 5cal 247/W 11.29/11.43kmph 5) 0.08km - 30(6:36/km) 132/137bpm [871b/km] 5cal 208/W 9.09/11.29kmph 6) 0.09km - 30(5:36/km) 129/133bpm [723b/km] 5cal 235/W 10.71/11.57kmph 7) 0.08km - 30(6:27/km) 131/134bpm [844b/km] 5cal 220/W 9.31/11.01kmph 8) 0.09km - 30(5:17/km) 131/138bpm [692b/km] 5cal 249/W 11.36/11.61kmph 9) 0.08km - 30(6:12/km) 134/138bpm [832b/km] 6cal 222/W 9.67/11.57kmph 10) 1.83km - 10:00(5:28/km) 139/144bpm [760b/km] 118cal 244/W 10.97/11.73kmph 11) 0.31km - 2:00(6:27/km) 131/142bpm [845b/km] 22cal 206/W 9.3/10.59kmph 12) 1.63km - 9:00(5:30/km) 140/146bpm [771b/km] 107cal 240/W 10.9/11.5kmph 13) 0.3km - 2:00(6:41/km) 128/139bpm [856b/km] 21cal 198/W 8.97/11.39kmph 14) 1.48km - 8:00(5:25/km) 141/146bpm [763b/km] 96cal 244/W 11.08/11.73kmph 15) 0.3km - 2:00(6:47/km) 130/146bpm [881b/km] 21cal 199/W 8.86/11.39kmph 16) 0.79km - 5:00(6:22/km) 125/127bpm [795b/km] 50cal 208/W 9.43/10.08kmph Add a comment	-	5.7mi, 54:00 Run - General 1) 1.56km - 10:00(6:24/km) 116/125bpm [742b/km] 92cal 205/W 9.38/10.05kmph 2) 0.1km - 30(5:12/km) 128/134bpm [666b/km] 5cal 253/W 11.52/12.29kmph 3) 0.08km - 30(6:36/km) 132/136bpm [872b/km] 5cal 205/W 9.09/11.69kmph 4) 0.1km - 30(5:12/km) 131/135bpm [681b/km] 5cal 248/W 11.54/12.04kmph 5) 0.07km - 30(6:41/km) 132/135bpm [883b/km] 5cal 218/W 8.97/11.73kmph 6) 0.09km - 30(5:16/km) 130/135bpm [684b/km] 5cal 243/W 11.4/11.84kmph 7) 0.08km - 30(6:39/km) 131/136bpm [871b/km] 5cal 204/W 9.03/11.88kmph 8) 0.1km - 30(5:06/km) 130/137bpm [664b/km] 5cal 247/W 11.75/11.84kmph 9) 0.07km - 30(6:58/km) 133/138bpm [926b/km] 6cal 203/W 8.62/11.39kmph 10) 0.31km - 1:30(4:47/km) 142/147bpm [680b/km] 18cal 270/W 12.53/13.53kmph 11) 0.32km - 2:00(6:17/km) 136/147bpm [854b/km] 23cal 218/W 9.55/11.84kmph 12) 0.3km - 1:30(4:59/km) 141/147bpm [702b/km] 18cal 261/W 12.05/12.77kmph 13) 0.31km - 2:00(6:24/km) 133/146bpm [850b/km] 22cal 208/W 9.39/12.08kmph 14) 0.3km - 1:30(5:01/km) 139/145bpm [698b/km] 18cal 261/W 11.95/13.19kmph 15) 0.31km - 2:00(6:32/km) 132/146bpm [862b/km] 22cal 204/W 9.19/11.73kmph 16) 0.32km - 1:30(4:44/km) 145/152bpm [685b/km] 19cal 277/W 12.69/14.34kmph 17) 0.3km - 2:00(6:36/km) 135/152bpm [891b/km] 23cal 204/W 9.09/11.08kmph 18) 0.3km - 1:30(4:56/km) 143/150bpm [706b/km] 18cal 264/W 12.15/13.14kmph 19) 0.3km - 2:00(6:35/km) 134/150bpm [883b/km] 22cal 202/W 9.11/11.61kmph 20) 0.31km - 1:30(4:54/km) 143/149bpm [700b/km] 18cal 266/W 12.25/12.86kmph 21) 0.32km - 2:00(6:18/km) 139/150bpm [876b/km] 24cal 213/W 9.52/12.29kmph 22) 0.3km - 1:30(5:00/km) 143/150bpm [714b/km] 18cal 261/W 12.02/13.04kmph 23) 0.31km - 2:00(6:23/km) 134/150bpm [856b/km] 22cal 208/W 9.39/12kmph 24) 0.3km - 1:30(5:01/km) 144/149bpm [721b/km] 19cal 262/W 11.98/12.86kmph 25) 0.32km - 2:00(6:14/km) 136/148bpm [847b/km] 23cal 213/W 9.63/11.36kmph 26) 0.3km - 1:30(5:02/km) 143/150bpm [719b/km] 18cal 264/W 11.93/13.14kmph 27) 0.31km - 2:00(6:31/km) 134/150bpm [872b/km] 22cal 204/W 9.22/11.8kmph 28) 0.32km - 1:30(4:40/km) 148/155bpm [690b/km] 20cal 280/W 12.87/14.46kmph 29) 0.3km - 2:00(6:38/km) 136/154bpm [901b/km] 23cal 204/W 9.05/11.5kmph 30) 0.78km - 5:00(6:23/km) 126/130bpm [805b/km] 51cal 207/W 9.4/9.94kmph Add a comment	3.9mi, 40:00 Run - General 1) 6.26km - 40:00(6:24/km) 118/128bpm [754b/km] 372cal 206/W 9.39/10.38kmph Add a comment	8.1mi, 1:24:42 Run - General 1) 12.35km - 1:20:00(6:29/km) 120/136bpm [777b/km] 759cal 204/W 9.26/10.53kmph 2) 0.74km - 4:42(6:23/km) 119/122bpm [759b/km] 44cal 207/W 9.4/10.05kmph 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
3.1mi, 24:58 Run - General 1) 1km - 4:47(4:47/km) 145/150bpm [693b/km] 60cal 274/W 12.56/15.25kmph 2) 1km - 4:57(4:57/km) 150/152bpm [743b/km] 66cal 267/W 12.11/12.63kmph 3) 1km - 4:56(4:56/km) 153/155bpm [755b/km] 67cal 269/W 12.16/12.9kmph 4) 1km - 5:00(5:00/km) 155/157bpm [776b/km] 69cal 266/W 11.99/12.9kmph 5) 1km - 4:59(4:59/km) 157/159bpm [782b/km] 71cal 267/W 12.05/12.77kmph 6) 0.05km - 19(5:49/km) 159/159bpm [925b/km] 4cal 257/W 10.31/12.37kmph Add a comment	3.9mi, 37:00 Run - General 1) 1.95km - 12:00(6:09/km) 115/124bpm [708b/km] 109cal 214/W 9.75/11.43kmph 2) 0.09km - 30(5:19/km) 128/131bpm [680b/km] 5cal 243/W 11.3/11.69kmph 3) 0.08km - 30(6:18/km) 128/131bpm [807b/km] 5cal 209/W 9.51/10.98kmph 4) 0.1km - 30(5:14/km) 130/133bpm [681b/km] 5cal 246/W 11.46/11.57kmph 5) 0.08km - 30(6:35/km) 130/134bpm [856b/km] 5cal 211/W 9.11/11.32kmph 6) 0.09km - 30(5:30/km) 127/130bpm [699b/km] 5cal 238/W 10.89/11.18kmph 7) 0.07km - 30(6:47/km) 129/132bpm [876b/km] 5cal 211/W 8.83/10.81kmph 8) 0.09km - 30(5:27/km) 127/132bpm [693b/km] 5cal 244/W 10.99/11.47kmph 9) 0.08km - 30(6:35/km) 129/133bpm [850b/km] 5cal 209/W 9.11/10.91kmph 10) 1.28km - 7:00(5:29/km) 136/142bpm [746b/km] 80cal 244/W 10.94/11.73kmph 11) 0.33km - 2:00(6:06/km) 131/141bpm [800b/km] 22cal 220/W 9.83/11.54kmph 12) 1.31km - 7:00(5:21/km) 138/144bpm [737b/km] 82cal 248/W 11.23/12.5kmph 13) 0.8km - 5:00(6:14/km) 125/134bpm [779b/km] 50cal 214/W 9.63/10.94kmph Add a comment	3.3mi, 31:00 Run - General 1) 1.59km - 10:00(6:17/km) 123/132bpm [773b/km] 99cal 208/W 9.54/10.23kmph 2) 0.1km - 30(5:13/km) 134/141bpm [699b/km] 6cal 251/W 11.5/12.16kmph 3) 0.08km - 30(6:38/km) 136/141bpm [903b/km] 6cal 204/W 9.04/11.39kmph 4) 0.09km - 30(5:22/km) 134/139bpm [718b/km] 6cal 244/W 11.19/12.24kmph 5) 0.08km - 30(6:23/km) 135/140bpm [861b/km] 6cal 213/W 9.4/11.47kmph 6) 0.09km - 30(5:16/km) 135/139bpm [712b/km] 6cal 245/W 11.38/12.04kmph 7) 0.08km - 30(6:37/km) 134/139bpm [886b/km] 6cal 206/W 9.08/10.88kmph 8) 0.09km - 30(5:34/km) 134/138bpm [746b/km] 6cal 236/W 10.77/11.73kmph 9) 0.08km - 30(6:38/km) 133/138bpm [881b/km] 6cal 201/W 9.05/10.71kmph 10) 0.4km - 2:00(5:00/km) 145/149bpm [725b/km] 25cal 265/W 12/13.33kmph 11) 0.15km - 1:00(6:33/km) 139/147bpm [911b/km] 12cal 207/W 9.15/11.73kmph 12) 0.38km - 2:00(5:16/km) 142/146bpm [749b/km] 25cal 250/W 11.38/12.08kmph 13) 0.16km - 1:00(6:27/km) 137/145bpm [883b/km] 12cal 207/W 9.31/10.91kmph 14) 0.4km - 2:00(5:03/km) 145/154bpm [732b/km] 25cal 265/W 11.89/12.33kmph 15) 0.15km - 1:00(6:35/km) 144/154bpm [948b/km] 12cal 205/W 9.11/11.47kmph 16) 0.4km - 2:00(4:57/km) 147/155bpm [728b/km] 26cal 261/W 12.12/12.72kmph 17) 0.15km - 1:00(6:50/km) 143/155bpm [977b/km] 12cal 202/W 8.78/11.61kmph 18) 0.78km - 5:00(6:24/km) 129/133bpm [826b/km] 53cal 206/W 9.37/10kmph Add a comment	-	3.1mi, 25:35 Run - General 1) 5.05km - 25:35(5:04/km) 145/158bpm [734b/km] 325cal 263/W 11.85/13.33kmph Add a comment	4.5mi, 46:17 Run - General 1) 6.19km - 40:00(6:28/km) 122/139bpm [788b/km] 405cal 205/W 9.28/10.2kmph 2) 1km - 6:17(6:17/km) 128/137bpm [805b/km] 68cal 211/W 9.54/12.08kmph Add a comment	5.6mi, 55:00 Run - General 1) 0.71km - 5:00(7:00/km) 109/127bpm [763b/km] 43cal 184/W 8.58/9.14kmph 2) 0.76km - 5:00(6:34/km) 115/118bpm [756b/km] 46cal 200/W 9.13/9.65kmph 3) 0.8km - 5:00(6:16/km) 118/121bpm [739b/km] 48cal 210/W 9.58/10.08kmph 4) 0.82km - 5:00(6:04/km) 122/125bpm [741b/km] 50cal 218/W 9.88/10.44kmph 5) 0.85km - 5:00(5:54/km) 125/130bpm [737b/km] 52cal 223/W 10.17/10.71kmph 6) 0.87km - 5:00(5:44/km) 131/134bpm [752b/km] 56cal 232/W 10.45/10.91kmph 7) 0.88km - 5:00(5:42/km) 132/137bpm [751b/km] 56cal 232/W 10.54/11.43kmph 8) 0.9km - 5:00(5:35/km) 138/142bpm [770b/km] 60cal 237/W 10.75/11.65kmph 9) 0.91km - 5:00(5:28/km) 140/143bpm [766b/km] 61cal 244/W 10.96/11.5kmph 10) 1.58km - 10:00(6:21/km) 126/144bpm [800b/km] 104cal 208/W 9.45/11.18kmph 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
-	4.3mi, 45:00 Run - General 1) 6.95km - 45:00(6:29/km) 120/130bpm [777b/km] 443cal 204/W 9.26/10.59kmph Add a comment	6.4mi, 1:01:00 Run - General 1) 1.61km - 10:00(6:12/km) 116/124bpm [719b/km] 94cal 209/W 9.68/10.88kmph 2) 0.1km - 30(5:05/km) 129/133bpm [656b/km] 5cal 249/W 11.8/12.29kmph 3) 0.08km - 30(6:36/km) 130/133bpm [858b/km] 6cal 217/W 9.09/11.57kmph 4) 0.09km - 30(5:17/km) 130/134bpm [687b/km] 6cal 240/W 11.35/11.73kmph 5) 0.08km - 30(6:25/km) 133/135bpm [853b/km] 6cal 227/W 9.36/11.32kmph 6) 0.09km - 30(5:21/km) 131/135bpm [702b/km] 6cal 236/W 11.2/11.5kmph 7) 0.08km - 30(6:26/km) 132/136bpm [849b/km] 6cal 218/W 9.32/11.18kmph 8) 0.09km - 30(5:17/km) 130/133bpm [688b/km] 6cal 239/W 11.34/11.8kmph 9) 0.08km - 30(6:30/km) 131/134bpm [853b/km] 6cal 213/W 9.22/10.91kmph 10) 1.73km - 10:00(5:48/km) 132/138bpm [765b/km] 112cal 228/W 10.35/11.15kmph 11) 0.31km - 2:00(6:29/km) 128/139bpm [830b/km] 21cal 206/W 9.25/10.14kmph 12) 1.62km - 9:00(5:34/km) 140/149bpm [779b/km] 110cal 239/W 10.78/11.57kmph 13) 0.33km - 2:00(6:06/km) 142/150bpm [867b/km] 25cal 222/W 9.83/11.25kmph 14) 1.38km - 8:00(5:49/km) 140/146bpm [814b/km] 98cal 228/W 10.32/12.08kmph 15) 0.3km - 2:00(6:44/km) 131/141bpm [883b/km] 22cal 198/W 8.9/10.49kmph 16) 1.19km - 7:00(5:53/km) 139/143bpm [817b/km] 85cal 225/W 10.2/11.11kmph 17) 0.3km - 2:00(6:38/km) 132/140bpm [876b/km] 23cal 201/W 9.04/9.94kmph 18) 0.78km - 5:00(6:27/km) 128/130bpm [825b/km] 53cal 204/W 9.31/9.86kmph Add a comment	-	3.9mi, 40:00 Run - General 1) 6.24km - 40:00(6:25/km) 122/132bpm [783b/km] 402cal 206/W 9.35/11.54kmph Add a comment	10.1mi, 1:44:18 Run - General 1) 13.99km - 1:30:00(6:26/km) 123/138bpm [791b/km] 914cal 206/W 9.33/9.68kmph 2) 1km - 6:19(6:19/km) 130/141bpm [822b/km] 69cal 213/W 9.49/10.68kmph 3) 1km - 6:04(6:04/km) 132/137bpm [802b/km] 68cal 220/W 9.88/10.47kmph 4) 0.32km - 1:55(6:02/km) 132/134bpm [796b/km] 21cal 222/W 9.95/10.49kmph Add a comment	4.8mi, 50:00 Run - General 1) 7.79km - 50:00(6:25/km) 118/133bpm [757b/km] 481cal 209/W 9.35/10.68kmph Add a comment

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