mrsmurchin

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Recent Training
30th Jan	Other	0mi	28:34
30th Jan	General	1.6mi	43:37
29th Jan	General	2mi	40:45
29th Jan	General	3mi	32:23
28th Jan	Other	0mi	29:04

12 Month Benchmarks	Run	Bike
Mile	7:28	3:36
5k	24:12	12:51
5mi	39:04	21:26
10k	48:50	26:53
10mi	1:19:11	45:57
Half	1:43:29	59:57

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2008	2009	2018	2019	2020	2021	2022	PB	WB
5km	3	23:15 63.52	24:52 59.49					23:33 67.82	23:15 7:29/mi	67.82
5mi	2							37:53 68.79	37:53 7:35/mi	68.79
10km	14			49:48 63.29	49:50 63.74		50:12 64.38	46:32 70.11	46:32 7:29/mi	70.11
10mi	2					1:27:43 60.04		1:18:47 68.14	1:18:47 7:53/mi	68.14
13.1mi	3			2:02:08 55.69			1:56:57 59.71	1:50:21 63.93	1:50:21 8:25/mi	63.93

2022		Result	WAVA	Distance
25 Sep	Run Sandringham 10k			10km
4 Sep	Wissey Half Marathon			13.1mi
14 Jul	Ryston Hancock 5 mile handicap PB	37:53	68.79	5mi
19 Jun	Run Sandringham Half Marathon PB	1:50:21	63.93	13.1mi
5 Jun	Marham 10k	47:06	69.26	10km
15 May	Dereham 10 mile race PB	1:18:47	68.14	10mi
1 May	GEAR 10k PB	46:32	70.11	10km
17 Apr	Active Fakenham 5K SB	23:33	67.82	5km
6 Feb	Nfk Gazelle's Valentine 10k	49:42	65.03	10km
2021		Result	WAVA	Distance
5 Sep	Wissey Half Marathon SB	1:56:57	59.71	13.1mi
22 Aug	GEAR 10k SB	50:12	64.38	10km
3 Jul	Holkham 10k	53:14	60.71	10km
9 May	Marham 10k	53:32	60.37	10km
28 Apr	Snetterton 10k	51:57	62.21	10km
2020		Result	WAVA	Distance
7 Mar	EAAA 10 miler SB	1:27:43	60.04	10mi
2019		Result	WAVA	Distance
31 Dec	RAF Marham 10k SB	49:50	63.74	10km
19 May	Sublime Swaffham 10k	54:07	58.69	10km
5 May	Asda Foundation GEAR 10k	50:36	62.77	10km
2018		Result	WAVA	Distance
31 Dec	RAF MarhamNYE 10k	52:42	59.80	10km
18 Nov	Long Sutton 10k SB	49:48	63.29	10km
2 Sep	Wissey Half Marathon SB	2:02:08	55.69	13.1mi
19 May	Sublime 10k	51:53	60.74	10km
6 May	Grand East Anglia Run	52:02	60.57	10km
25 Feb	Hunny Bell Cross Country	44:02	56.76	5mi
2009		Result	WAVA	Distance
17 May	Race For Life - Lincoln SB	24:52	59.49	5km
2008		Result	WAVA	Distance
18 May	Race for Life PB	23:15	63.52	5km

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	46	0	0	0	0	0	0	0	0	0	0	0	46
2025	0.4	0	0	0	0	0	0	0	0	0	0	0	0.4
2025	27	0	0	0	0	0	0	0	0	0	0	0	27
2024	2	0	13	10	15	6	4	9	4	0	3	15	81
2024	62	87	43	3	6	26	24	0	6	29	22	16	325
2024	0	16	32	24	0	0	12	4	31	0	0	0	118
2023	0	0	0	8	0	4	2	0	5	3	0	0	22
2023	122	105	104	78	41	49	69	66	42	5	29	68	777
2023	0	0	0	0	15	0	0	0	0	0	0	0	15
2022	5	5	0	3	13	5	17	7	6	0	0	3	65
2022	30	39	47	37	76	65	70	34	57	62	80	75	673
2022	0	0	17	9	22	13	26	8	2	0	0	0	98
2021	8	6	0	5	0	0	0	11	17	3	0	2	51
2021	54	51	19	39	27	33	31	45	34	43	68	43	487
2021	0	0	0	0	0	0	18	0	0	0	0	0	18
2020	0	0	0	13	14	20	18	1	19	6	4	0	94
2020	84	111	100	67	29	9	1	5	10	16	21	52	505
2020	0	0	9	51	12	4	36	0	0	0	0	0	111
2019	57	28	14	14	34	25	10	36	50	16	0	45	329
2018	0	0	4	4	0	0	0	4	0	0	0	0	12
2018	45	51	50	48	41	4	13	24	45	32	40	79	473
2018	0	0	0	0	0	0	0	0	20	0	0	0	20
2017	0	0	0	0	2	0	0	0	0	0	0	0	2
2016	0	0	3	0	0	5	0	0	0	0	0	0	8
2016	0	0	3	0	7	0	0	0	0	0	0	0	10
2015	0	5	0	2	8	0	0	0	0	0	0	2	18
2014	0	0	0	0	0	0	0	0	0	0	0	4	4
2014	0	0	0	0	0	0	0	2	2	0	0	0	5
2013	0	2	0	0	0	5	3	2	0	0	0	0	12
2010	0	0	0	0	0	10	3	5	0	2	0	0	20
2009	0	0	2	0	0	0	0	0	0	0	0	0	2
2009	0	0	0.3	0	0	0	0	0	0	0	0	0	0.3
2009	17	7	13	3	5	17	2	0	0	0	0	0	63
2008	0	18	14	13	4	5	0	0	0	10	8	4	75

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	Fri 10th Jan Jan 10
-	-	0.4mi, 20:33 Swim - General 1) 0.09mi - 5:38(1:00:25/mi) 118/130bpm [7129b/mi] 29cal 31/rpm 2) 0.12mi - 7:11(57:47/mi) 119/133bpm [6876b/mi] 38cal 32/rpm 3) 0mi - 7(0/mi) 92/92bpm [INFb/mi] 4) 0.06mi - 3:03(48:59/mi) 123/136bpm [6025b/mi] 21cal 30/rpm 5) 0.03mi - 1:32(49:24/mi) 125/131bpm [6176b/mi] 10cal 29/rpm 6) 0.03mi - 1:31(48:57/mi) 122/137bpm [5972b/mi] 10cal 32/rpm 7) 0.03mi - 1:32(49:22/mi) 118/131bpm [5825b/mi] 10cal 31/rpm Add a comment	1.8mi, 40:14 Walk - General 1) 1mi - 25:04(25:04/mi) 82/102bpm [2056b/mi] 98cal 39/64rpm 2) 0.76mi - 15:10(20:04/mi) 83/138bpm [1665b/mi] 68cal 49/90rpm Add a comment	3.5mi, 1:28:14 Walk - General 1) 1mi - 22:42(22:42/mi) 81/93bpm [1839b/mi] 79cal 42/64rpm 2) 1mi - 23:30(23:30/mi) 82/94bpm [1927b/mi] 90cal 42/62rpm 3) 1mi - 21:13(21:13/mi) 84/93bpm [1782b/mi] 86cal 49/65rpm 4) 0.53mi - 20:49(39:16/mi) 68/87bpm [2671b/mi] 36cal 7/96rpm Add a comment 0mi, 16:56 Cross - Other 1) 0mi - 16:56(0/mi) 120/143bpm [INFb/mi] 117cal Add a comment 2.2mi, 26:37 Run - General 1) 0.29mi - 5:00(17:19/mi) 80/85bpm [1385b/mi] 23cal 2) 1mi - 9:59(9:59/mi) 131/148bpm [1308b/mi] 96cal 3) 0.51mi - 5:04(9:58/mi) 142/152bpm [1414b/mi] 50cal 4) 0.38mi - 6:33(17:11/mi) 106/143bpm [1822b/mi] 34cal Add a comment	2mi, 43:28 Walk - General 1) 1mi - 21:54(21:54/mi) 88/99bpm [1928b/mi] 91cal 44/65rpm 2) 0.98mi - 21:33(21:53/mi) 94/113bpm [2057b/mi] 95cal 47/65rpm Add a comment	2.2mi, 59:21 Walk - General 1) 1mi - 25:00(25:00/mi) 87/106bpm [2175b/mi] 99cal 40/70rpm 2) 1mi - 31:02(31:02/mi) 82/104bpm [2545b/mi] 98cal 31/65rpm 3) 0.18mi - 3:19(18:55/mi) 87/94bpm [1646b/mi] 15cal 56/66rpm Add a comment 2.4mi, 28:01 Run - General 1) 0.3mi - 5:00(16:57/mi) 83/90bpm [1407b/mi] 31cal 2) 1mi - 10:15(10:15/mi) 126/140bpm [1291b/mi] 94cal 3) 0.94mi - 9:46(10:21/mi) 132/139bpm [1365b/mi] 90cal 4) 0.16mi - 2:59(18:31/mi) 113/136bpm [2093b/mi] 15cal Add a comment
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
1.8mi, 53:21 Walk - General 1) 1mi - 24:00(24:00/mi) 87/114bpm [2088b/mi] 91cal 41/61rpm 2) 0.8mi - 29:21(36:53/mi) 89/103bpm [3283b/mi] 102cal 26/118rpm Add a comment	0mi, 26:07 Cross - Other 1) 0mi - 26:07(0/mi) 116/135bpm [INFb/mi] 163cal Add a comment 2.1mi, 25:04 Run - General 1) 0.3mi - 5:00(16:44/mi) 77/93bpm [1289b/mi] 21cal 2) 1mi - 10:00(10:00/mi) 125/133bpm [1250b/mi] 93cal 3) 0.5mi - 5:01(9:59/mi) 130/134bpm [1299b/mi] 46cal 4) 0.3mi - 5:02(16:44/mi) 101/132bpm [1690b/mi] 25cal Add a comment	3.4mi, 1:16:31 Walk - General 1) 1mi - 21:24(21:24/mi) 84/98bpm [1797b/mi] 87cal 46/66rpm 2) 1mi - 23:23(23:23/mi) 83/95bpm [1940b/mi] 86cal 43/80rpm 3) 1mi - 23:32(23:32/mi) 85/99bpm [2000b/mi] 88cal 44/62rpm 4) 0.41mi - 8:13(20:03/mi) 84/93bpm [1685b/mi] 34cal 51/62rpm Add a comment	1.5mi, 15:00 Run - General 1) 1mi - 10:01(10:01/mi) 127/136bpm [1272b/mi] 92cal 2) 0.5mi - 4:59(10:00/mi) 131/136bpm [1311b/mi] 44cal Add a comment 3.3mi, 1:12:02 Walk - General 1) 1mi - 23:03(23:03/mi) 75/90bpm [1729b/mi] 88cal 43/64rpm 2) 1mi - 20:33(20:33/mi) 85/95bpm [1747b/mi] 85cal 49/62rpm 3) 1mi - 22:26(22:26/mi) 85/99bpm [1907b/mi] 87cal 45/61rpm 4) 0.26mi - 5:59(23:08/mi) 94/104bpm [2174b/mi] 25cal 43/79rpm Add a comment	0mi, 20:50 Cross - Other 1) 0mi - 20:50(0/mi) 99/126bpm [INFb/mi] 92cal Add a comment 1.9mi, 44:08 Walk - General 1) 1mi - 22:54(22:54/mi) 76/86bpm [1740b/mi] 89cal 42/62rpm 2) 0.9mi - 21:14(23:39/mi) 82/99bpm [1939b/mi] 79cal 43/62rpm Add a comment	2.5mi, 27:24 Run - General 1) 0.3mi - 5:00(16:27/mi) 81/92bpm [1332b/mi] 26cal 2) 1mi - 10:00(10:00/mi) 139/155bpm [1389b/mi] 95cal 3) 1mi - 9:57(9:57/mi) 139/155bpm [1383b/mi] 96cal 4) 0.02mi - 11(9:25/mi) 139/139bpm [1310b/mi] 2cal 5) 0.13mi - 2:16(17:53/mi) 124/139bpm [2218b/mi] 12cal Add a comment	2mi, 53:46 Walk - General 1) 1mi - 22:39(22:39/mi) 82/100bpm [1857b/mi] 86cal 44/63rpm 2) 0.98mi - 31:07(31:50/mi) 79/91bpm [2515b/mi] 102cal 30/68rpm Add a comment
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	Fri 24th Jan Jan 24
3.1mi, 31:10 Run - General 1) 0.32mi - 5:00(15:37/mi) 82/98bpm [1281b/mi] 26cal 2) 1mi - 9:25(9:25/mi) 136/147bpm [1280b/mi] 97cal 3) 1mi - 9:19(9:19/mi) 144/150bpm [1342b/mi] 96cal 4) 0.8mi - 7:25(9:19/mi) 145/153bpm [1350b/mi] 74cal Add a comment	3.7mi, 1:21:57 Walk - General 1) 1mi - 21:47(21:47/mi) 90/98bpm [1961b/mi] 91cal 48/62rpm 2) 1mi - 22:22(22:22/mi) 89/110bpm [1991b/mi] 93cal 45/102rpm 3) 1mi - 22:59(22:59/mi) 84/92bpm [1930b/mi] 92cal 44/79rpm 4) 0.69mi - 14:49(21:26/mi) 80/89bpm [1714b/mi] 64cal 53/61rpm Add a comment 1.7mi, 42:54 Walk - General 1) 1mi - 28:32(28:32/mi) 76/102bpm [2168b/mi] 95cal 39/100rpm 2) 0.71mi - 14:22(20:12/mi) 72/83bpm [1455b/mi] 61cal 57/59rpm Add a comment	1.9mi, 46:26 Walk - General 1) 1mi - 28:03(28:04/mi) 75/92bpm [2104b/mi] 91cal 37/75rpm 2) 0.94mi - 18:23(19:33/mi) 79/86bpm [1545b/mi] 80cal 55/62rpm Add a comment	2.9mi, 31:57 Run - General 1) 0.18mi - 3:00(16:23/mi) 86/95bpm [1409b/mi] 16cal 2) 1mi - 10:05(10:05/mi) 130/151bpm [1310b/mi] 93cal 3) 1mi - 9:54(9:54/mi) 135/145bpm [1336b/mi] 95cal 4) 0.51mi - 5:02(9:47/mi) 135/139bpm [1320b/mi] 48cal 5) 0.22mi - 3:56(17:38/mi) 106/135bpm [1868b/mi] 20cal Add a comment	0mi, 4:35:34 Cross - Other 1) 0mi - 4:35:34(0/mi) 89/165bpm [INFb/mi] 899cal Add a comment 3.7mi, 1:23:09 Walk - General 1) 1mi - 22:34(22:34/mi) 74/89bpm [1669b/mi] 91cal 43/63rpm 2) 1mi - 22:04(22:04/mi) 77/87bpm [1699b/mi] 91cal 45/73rpm 3) 1mi - 21:49(21:49/mi) 82/93bpm [1789b/mi] 88cal 46/62rpm 4) 0.71mi - 16:42(23:23/mi) 85/93bpm [1988b/mi] 68cal 42/62rpm Add a comment	1.7mi, 15:00 Run - Treadmill 1) 1mi - 8:54(8:54/mi) 129/142bpm [1147b/mi] 76cal 2) 0.72mi - 6:07(8:30/mi) 135/140bpm [1147b/mi] 55cal Add a comment	1.6mi, 32:41 Walk - General 1) 1mi - 19:25(19:25/mi) 80/105bpm [1554b/mi] 84cal 51/64rpm 2) 0.63mi - 13:16(21:00/mi) 106/118bpm [2226b/mi] 63cal 49/64rpm Add a comment
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	Fri 31st Jan Jan 31
3.2mi, 29:35 Run - General 1) 0.33mi - 5:01(15:25/mi) 81/92bpm [1249b/mi] 19cal 2) 1mi - 9:05(9:05/mi) 137/150bpm [1244b/mi] 94cal 3) 1mi - 8:43(8:43/mi) 154/162bpm [1342b/mi] 95cal 4) 0.82mi - 6:47(8:15/mi) 165/171bpm [1360b/mi] 78cal Add a comment	2.5mi, 1:00:36 Walk - General 1) 1mi - 25:44(25:44/mi) 83/101bpm [2137b/mi] 103cal 39/65rpm 2) 1mi - 21:15(21:15/mi) 93/115bpm [1976b/mi] 93cal 48/93rpm 3) 0.54mi - 13:36(25:25/mi) 91/106bpm [2313b/mi] 51cal 40/68rpm Add a comment	2.5mi, 27:59 Run - General 1) 0.31mi - 5:00(15:59/mi) 87/92bpm [1390b/mi] 32cal 2) 1mi - 9:45(9:45/mi) 133/144bpm [1297b/mi] 93cal 3) 1mi - 9:47(9:47/mi) 138/142bpm [1350b/mi] 94cal 4) 0.05mi - 30(9:51/mi) 137/142bpm [1350b/mi] 5cal 5) 0.17mi - 2:56(17:16/mi) 113/142bpm [1952b/mi] 15cal Add a comment	0mi, 29:04 Cross - Other 1) 0mi - 29:04(0/mi) 86/121bpm [INFb/mi] 95cal Add a comment 1.2mi, 25:29 Walk - General 1) 1mi - 22:15(22:15/mi) 79/92bpm [1758b/mi] 86cal 45/121rpm 2) 0.15mi - 3:14(21:07/mi) 85/89bpm [1795b/mi] 13cal 54/62rpm Add a comment	2mi, 40:45 Walk - General 1) 1mi - 19:55(19:55/mi) 69/86bpm [1374b/mi] 91cal 56/62rpm 2) 0.97mi - 20:50(21:25/mi) 75/85bpm [1607b/mi] 90cal 51/60rpm Add a comment 3mi, 32:23 Run - General 1) 0.32mi - 5:00(15:51/mi) 75/81bpm [1188b/mi] 24cal 2) 1mi - 9:52(9:52/mi) 130/144bpm [1283b/mi] 98cal 3) 1mi - 9:55(9:55/mi) 144/154bpm [1428b/mi] 97cal 4) 0.54mi - 5:15(9:49/mi) 141/145bpm [1385b/mi] 53cal 5) 0.12mi - 2:20(19:33/mi) 115/140bpm [2248b/mi] 11cal Add a comment	0mi, 28:34 Cross - Other 1) 0mi - 28:34(0/mi) 101/130bpm [INFb/mi] 131cal Add a comment 1.6mi, 43:37 Walk - General 1) 1mi - 28:30(28:30/mi) 76/89bpm [2166b/mi] 102cal 35/75rpm 2) 0.6mi - 15:07(25:16/mi) 73/82bpm [1845b/mi] 52cal 38/64rpm Add a comment	-

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