chicken head

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Recent Training
22nd Jan	General	3.7mi	42:21
21st Jan	General	3.3mi	37:44
20th Jan	General	4.1mi	44:51
19th Jan	General	3.2mi	35:46
4th Jan	General	3.5mi	39:39

12 Month Benchmarks	Run	Bike
Mile	8:22	2:50
5k	28:39	10:26
5mi	48:37	18:03
10k	1:00:27	22:44
10mi	1:50:26	38:42
Half	2:23:23	55:19

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Best Times
Best WAVA

Dist	Races	2007	2008	PB	WB
5mi	1		49:45 51.00	49:45 9:57/mi	51.00
10km	2	57:50 54.92	1:01:02 52.04	57:50 9:18/mi	54.92

2008		Result	WAVA	Distance
25 May	Erddig 5 miles PB	49:45	51.00	5mi
11 May	Muller Market Drayton 10k SB	1:01:02	52.04	10km
2007		Result	WAVA	Distance
16 Dec	Helena Tipping Memorial 10K PB	57:50	54.92	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	21	0	0	0	0	0	0	0	0	0	0	0	21
2024	94	113	140	126	72	125	64	109	117	118	133	116	1326
2024	0	0	0	15	21	0	0	39	0	0	0	0	75
2023	76	97	112	103	119	133	114	102	100	94	95	84	1230
2023	0	0	0	0	0	0	43	45	0	0	0	0	89
2022	0	0	0	3	1	0	0	0	0	0	0	0	4
2022	152	97	104	110	95	113	81	67	44	90	114	79	1144
2022	0	0	0	49	54	23	261	273	247	86	29	0	1023
2021	0	2	0	0	3	0	0	0	0	0	0	0	5
2021	113	134	88	94	82	116	107	127	78	108	115	108	1269
2021	0	0	0	44	153	0	0	0	0	0	0	0	197
2020	0	0	3	5	5	0	0	0	0	0	0	0	13
2020	75	60	64	84	103	114	88	87	63	107	104	110	1058
2020	0	0	0	64	22	0	50	101	0	0	0	0	237
2019	0	0	0	0	0	0	0	0	0	0	0	12	12
2011	52	35	66	60	74	70	42	53	69	21	0	0	539
2011	0	0	0	0	0	68	47	60	55	0	0	0	229
2010	41	38	52	36	36	34	36	64	66	45	56	48	551
2010	0	0	0	0	85	106	209	107	104	138	19	0	769
2009	8	16	61	57	67	23	37	60	49	62	63	47	550
2009	0	0	0	0	0	35	0	0	0	0	0	0	35
2008	47	39	70	51	58	50	52	42	22	59	43	0	534
2008	0	0	0	0	0	0	16	0	0	0	0	0	16
2007	0	0	0	0	0	0	0	0	0	48	66	34	148

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	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1
3.5mi, 39:11 Run - General 1) 1mi - 10:18(10:18/mi) 126/142bpm [1297b/mi] 68cal 5.83/7.06mph 2) 1mi - 11:14(11:14/mi) 136/157bpm [1528b/mi] 77cal 5.34/6.49mph 3) 1mi - 11:37(11:37/mi) 141/158bpm [1637b/mi] 82cal 5.17/6.05mph 4) 0.53mi - 6:02(11:19/mi) 138/153bpm [1562b/mi] 41cal 5.3/6.62mph Add a comment	-	5mi, 54:51 Run - General 1) 1mi - 11:06(11:06/mi) 144/164bpm [1599b/mi] 83cal 5.4/6.68mph 2) 1mi - 12:25(12:25/mi) 164/177bpm [2037b/mi] 111cal 4.83/5.74mph 3) 1mi - 11:03(11:03/mi) 167/188bpm [1846b/mi] 99cal 5.43/6.85mph 4) 1mi - 9:28(9:28/mi) 164/189bpm [1552b/mi] 80cal 6.34/7.03mph 5) 1mi - 10:34(10:34/mi) 159/169bpm [1681b/mi] 88cal 5.68/6.72mph 6) 0.02mi - 14(9:30/mi) 158/160bpm [1500b/mi] 1cal 6.32/6.01mph Add a comment	3.5mi, 38:23 Run - General 1) 1mi - 10:29(10:29/mi) 143/159bpm [1500b/mi] 78cal 5.72/6.76mph 2) 1mi - 11:31(11:31/mi) 164/171bpm [1890b/mi] 100cal 5.21/5.74mph 3) 1mi - 10:33(10:33/mi) 171/187bpm [1804b/mi] 100cal 5.69/7.03mph 4) 0.52mi - 5:50(11:10/mi) 164/180bpm [1830b/mi] 52cal 5.38/7.1mph Add a comment	7mi, 1:19:00 Run - General 1) 1mi - 11:17(11:17/mi) 141/158bpm [1591b/mi] 82cal 5.32/6.41mph 2) 1mi - 12:59(12:59/mi) 157/167bpm [2038b/mi] 106cal 4.62/6.16mph 3) 1mi - 12:20(12:20/mi) 157/168bpm [1937b/mi] 100cal 4.87/5.87mph 4) 1mi - 10:56(10:56/mi) 159/169bpm [1739b/mi] 90cal 5.48/7.16mph 5) 1mi - 10:09(10:09/mi) 162/172bpm [1645b/mi] 86cal 5.91/6.95mph 6) 1mi - 9:52(9:52/mi) 156/169bpm [1539b/mi] 78cal 6.08/6.55mph 7) 1mi - 11:04(11:04/mi) 151/166bpm [1672b/mi] 78cal 5.42/6.24mph 8) 0.03mi - 17(10:07/mi) 137/140bpm [1387b/mi] 1cal 5.93/5.63mph 9) 0mi - 6(19:02/mi) 138/139bpm [2626b/mi] 3.15/5.63mph Add a comment	3.3mi, 34:36 Run - General 1) 1mi - 10:20(10:20/mi) 138/154bpm [1427b/mi] 72cal 5.8/6.55mph 2) 1mi - 11:08(11:08/mi) 142/150bpm [1580b/mi] 79cal 5.39/6.41mph 3) 1mi - 9:41(9:41/mi) 147/164bpm [1424b/mi] 72cal 6.19/6.85mph 4) 0.33mi - 3:27(10:21/mi) 155/159bpm [1605b/mi] 27cal 5.79/6.35mph Add a comment	3.5mi, 37:04 Run - General 1) 1mi - 9:52(9:52/mi) 140/159bpm [1381b/mi] 72cal 6.08/6.87mph 2) 1mi - 10:35(10:35/mi) 153/161bpm [1618b/mi] 84cal 5.67/6.16mph 3) 1mi - 10:47(10:47/mi) 159/165bpm [1716b/mi] 90cal 5.56/6.05mph 4) 0.52mi - 5:50(11:11/mi) 150/162bpm [1678b/mi] 44cal 5.36/6.91mph Add a comment
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	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8
-	-	3.5mi, 39:39 Run - General 1) 1mi - 11:26(11:26/mi) 151/165bpm [1727b/mi] 89cal 5.25/6.22mph 2) 1mi - 12:12(12:12/mi) 159/173bpm [1939b/mi] 100cal 4.92/5.89mph 3) 1mi - 10:19(10:19/mi) 160/170bpm [1651b/mi] 86cal 5.81/6.32mph 4) 0.52mi - 5:42(11:03/mi) 168/175bpm [1857b/mi] 51cal 5.43/5.82mph Add a comment	-	-	-	-
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	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15
-	-	-	-	-	-	-
Thu 16th Jan Jan 16	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
-	-	-	3.2mi, 35:46 Run - General 1) 1mi - 10:40(10:40/mi) 151/173bpm [1610b/mi] 81cal 5.63/6.28mph 2) 1mi - 11:04(11:04/mi) 166/183bpm [1837b/mi] 95cal 5.42/6.1mph 3) 1mi - 11:26(11:26/mi) 162/169bpm [1852b/mi] 92cal 5.25/5.72mph 4) 0.22mi - 2:36(11:55/mi) 165/168bpm [1968b/mi] 21cal 5.03/5.13mph Add a comment	4.1mi, 44:51 Run - General 1) 1mi - 11:14(11:14/mi) 143/160bpm [1607b/mi] 77cal 5.34/6.41mph 2) 1mi - 11:18(11:18/mi) 154/165bpm [1741b/mi] 86cal 5.31/6.7mph 3) 1mi - 10:51(10:51/mi) 159/168bpm [1726b/mi] 87cal 5.53/6.32mph 4) 1mi - 10:58(10:58/mi) 171/184bpm [1876b/mi] 97cal 5.47/6.14mph 5) 0.05mi - 29(9:51/mi) 175/181bpm [1724b/mi] 4cal 6.09/6.16mph Add a comment	3.3mi, 37:44 Run - General 1) 1mi - 10:35(10:35/mi) 141/153bpm [1492b/mi] 72cal 5.67/6.37mph 2) 1mi - 11:50(11:50/mi) 143/159bpm [1692b/mi] 77cal 5.07/6.37mph 3) 1mi - 11:06(11:06/mi) 152/167bpm [1687b/mi] 81cal 5.4/6.18mph 4) 0.34mi - 4:13(12:24/mi) 154/159bpm [1909b/mi] 32cal 4.84/5.24mph Add a comment	3.7mi, 42:21 Run - General 1) 1mi - 11:34(11:34/mi) 139/159bpm [1608b/mi] 79cal 5.19/6.57mph 2) 1mi - 11:39(11:39/mi) 154/164bpm [1793b/mi] 88cal 5.15/6.05mph 3) 1mi - 11:00(11:00/mi) 145/163bpm [1594b/mi] 74cal 5.46/6.3mph 4) 0.72mi - 8:09(11:21/mi) 156/164bpm [1771b/mi] 62cal 5.28/5.99mph Add a comment

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