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5murf

Last on at 6am, 13th Nov 2024

M40

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Mileage
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Miles
310

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Recent Training
14th Nov	General	10.5mi	1:39:52
12th Nov	General	2.9mi	30:34
11th Nov	General	10.5mi	1:40:53
9th Nov	General	4.6mi	46:40
7th Nov	General	10.5mi	1:39:47

12 Month Benchmarks	Run
Mile	7:40
5k	24:41
5mi	40:28
10k	50:38
10mi	1:22:55
Half	1:51:05

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB

2010		Result	WAVA	Distance
28 Nov	Brent Knoll Race			5.5mi
10 Oct	Eden Project Marathon			26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	0	0	0	0	31	74	51	79	53	0	290
2009	0	0	0	0	0	0	21	0	0	0	0	0	21

Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24
-	-	-	10.4mi, 1:44:10 Run - General 1) 1mi - 9:50(9:50/mi) 131/142bpm [1288b/mi] 107cal 204/W 6.1/7.33mph 2) 1mi - 9:44(9:44/mi) 131/136bpm [1274b/mi] 102cal 206/W 6.17/6.8mph 3) 1mi - 9:50(9:50/mi) 131/135bpm [1287b/mi] 102cal 202/W 6.11/6.27mph 4) 1mi - 9:50(9:50/mi) 131/136bpm [1287b/mi] 103cal 202/W 6.11/6.3mph 5) 1mi - 9:51(9:51/mi) 132/139bpm [1301b/mi] 104cal 203/W 6.09/6.45mph 6) 1mi - 10:02(10:02/mi) 132/139bpm [1325b/mi] 106cal 198/W 5.98/6.3mph 7) 1mi - 10:15(10:15/mi) 128/136bpm [1313b/mi] 104cal 197/W 5.85/6.11mph 8) 1mi - 10:02(10:02/mi) 129/136bpm [1295b/mi] 102cal 197/W 5.98/6.48mph 9) 1mi - 10:02(10:02/mi) 128/137bpm [1284b/mi] 100cal 197/W 5.98/6.36mph 10) 1mi - 10:13(10:13/mi) 129/137bpm [1319b/mi] 103cal 196/W 5.87/6.54mph 11) 0.44mi - 4:31(10:10/mi) 128/130bpm [1301b/mi] 45cal 197/W 5.9/6.2mph Add a comment	2.8mi, 26:44 Run - General 1) 1mi - 9:21(9:21/mi) 139/147bpm [1300b/mi] 109cal 215/W 6.42/9.64mph 2) 1mi - 9:47(9:47/mi) 144/154bpm [1408b/mi] 117cal 213/W 6.14/6.78mph 3) 0.84mi - 7:36(9:01/mi) 149/165bpm [1343b/mi] 95cal 221/W 6.65/8.54mph Add a comment	-	-
Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
-	3.1mi, 28:24 Run - General 1) 1mi - 8:43(8:43/mi) 140/150bpm [1221b/mi] 80cal 219/W 6.88/7.53mph 2) 1mi - 9:04(9:04/mi) 146/152bpm [1324b/mi] 89cal 216/W 6.62/7.51mph 3) 1mi - 10:11(10:11/mi) 145/159bpm [1477b/mi] 99cal 225/W 5.89/7.63mph 4) 0.05mi - 25(7:47/mi) 154/155bpm [1199b/mi] 5cal 208/W 7.71/6.66mph Add a comment	-	10.7mi, 1:52:36 Run - General 1) 1mi - 10:29(10:29/mi) 125/136bpm [1310b/mi] 81cal 189/W 5.73/6.97mph 2) 1mi - 10:05(10:05/mi) 135/152bpm [1361b/mi] 88cal 202/W 5.95/6.41mph 3) 1mi - 9:53(9:53/mi) 133/142bpm [1315b/mi] 84cal 204/W 6.07/6.41mph 4) 1mi - 10:38(10:38/mi) 139/151bpm [1478b/mi] 96cal 206/W 5.64/6.25mph 5) 1mi - 11:06(11:06/mi) 139/152bpm [1543b/mi] 102cal 185/W 5.4/5.92mph 6) 1mi - 10:57(10:57/mi) 139/146bpm [1522b/mi] 99cal 177/W 5.48/6.08mph 7) 1mi - 11:03(11:03/mi) 140/150bpm [1547b/mi] 101cal 195/W 5.43/6.03mph 8) 1mi - 12:10(12:10/mi) 147/160bpm [1788b/mi] 121cal 209/W 4.93/6.08mph 9) 1mi - 9:58(9:58/mi) 135/142bpm [1346b/mi] 87cal 196/W 6.02/6.32mph 10) 1mi - 9:55(9:55/mi) 132/140bpm [1309b/mi] 83cal 170/W 6.05/6.9mph 11) 0.65mi - 6:23(9:50/mi) 139/148bpm [1367b/mi] 58cal 204/W 6.1/6.39mph Add a comment	-	-	10.5mi, 1:39:03 Run - General 1) 1mi - 9:31(9:31/mi) 135/142bpm [1285b/mi] 105cal 212/W 6.3/6.76mph 2) 1mi - 9:20(9:20/mi) 138/143bpm [1288b/mi] 105cal 213/W 6.43/7.01mph 3) 1mi - 9:13(9:13/mi) 140/144bpm [1291b/mi] 106cal 216/W 6.51/6.72mph 4) 1mi - 9:23(9:23/mi) 142/146bpm [1333b/mi] 111cal 213/W 6.39/6.64mph 5) 1mi - 9:24(9:24/mi) 143/150bpm [1343b/mi] 113cal 214/W 6.39/8.84mph 6) 1mi - 9:34(9:34/mi) 142/145bpm [1358b/mi] 113cal 208/W 6.27/6.58mph 7) 1mi - 9:37(9:37/mi) 142/146bpm [1365b/mi] 114cal 208/W 6.24/6.48mph 8) 1mi - 9:30(9:30/mi) 142/147bpm [1350b/mi] 113cal 209/W 6.31/6.62mph 9) 1mi - 9:29(9:29/mi) 141/144bpm [1338b/mi] 112cal 210/W 6.32/6.86mph 10) 1mi - 9:39(9:39/mi) 142/151bpm [1371b/mi] 115cal 207/W 6.21/6.68mph 11) 0.46mi - 4:22(9:29/mi) 142/145bpm [1348b/mi] 51cal 209/W 6.32/6.8mph Add a comment
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
-	3.9mi, 33:19 Run - General 1) 1mi - 8:57(8:57/mi) 139/155bpm [1245b/mi] 110cal 226/W 6.7/10.55mph 2) 1mi - 8:14(8:14/mi) 155/164bpm [1275b/mi] 112cal 242/W 7.29/8.41mph 3) 1mi - 8:38(8:38/mi) 156/164bpm [1347b/mi] 115cal 242/W 6.95/8.77mph 4) 0.86mi - 7:30(8:41/mi) 154/165bpm [1337b/mi] 100cal 228/W 6.91/8.38mph Add a comment	-	10.4mi, 1:41:10 Run - General 1) 1mi - 9:49(9:49/mi) 130/143bpm [1276b/mi] 100cal 200/W 6.11/6.62mph 2) 1mi - 9:20(9:20/mi) 134/140bpm [1251b/mi] 101cal 215/W 6.43/6.74mph 3) 1mi - 9:24(9:24/mi) 136/139bpm [1278b/mi] 104cal 211/W 6.38/6.58mph 4) 1mi - 9:26(9:26/mi) 138/142bpm [1301b/mi] 107cal 212/W 6.36/6.7mph 5) 1mi - 9:33(9:33/mi) 140/145bpm [1336b/mi] 110cal 210/W 6.29/6.54mph 6) 1mi - 9:44(9:44/mi) 140/144bpm [1362b/mi] 112cal 206/W 6.16/6.5mph 7) 1mi - 10:03(10:03/mi) 136/141bpm [1368b/mi] 112cal 200/W 5.97/6.28mph 8) 1mi - 9:43(9:43/mi) 136/139bpm [1322b/mi] 106cal 203/W 6.17/6.45mph 9) 1mi - 9:47(9:47/mi) 132/137bpm [1291b/mi] 103cal 204/W 6.14/6.39mph 10) 1mi - 9:59(9:59/mi) 133/140bpm [1328b/mi] 106cal 201/W 6.01/6.27mph 11) 0.44mi - 4:23(9:55/mi) 132/133bpm [1309b/mi] 46cal 201/W 6.05/6.23mph Add a comment	-	-	10.5mi, 1:39:47 Run - General 1) 1mi - 9:33(9:33/mi) 129/139bpm [1232b/mi] 100cal 205/W 6.28/6.74mph 2) 1mi - 9:16(9:16/mi) 142/146bpm [1315b/mi] 109cal 217/W 6.48/6.82mph 3) 1mi - 9:17(9:17/mi) 144/146bpm [1338b/mi] 113cal 214/W 6.46/6.68mph 4) 1mi - 9:25(9:25/mi) 146/151bpm [1374b/mi] 117cal 211/W 6.38/6.54mph 5) 1mi - 9:24(9:24/mi) 147/153bpm [1382b/mi] 119cal 212/W 6.38/6.62mph 6) 1mi - 9:38(9:38/mi) 146/149bpm [1406b/mi] 120cal 208/W 6.23/6.48mph 7) 1mi - 9:48(9:48/mi) 147/150bpm [1441b/mi] 123cal 204/W 6.12/6.25mph 8) 1mi - 9:46(9:46/mi) 146/151bpm [1425b/mi] 120cal 203/W 6.15/6.5mph 9) 1mi - 9:35(9:35/mi) 145/148bpm [1389b/mi] 118cal 206/W 6.26/6.54mph 10) 1mi - 9:43(9:43/mi) 146/151bpm [1420b/mi] 121cal 206/W 6.17/6.66mph 11) 0.46mi - 4:22(9:35/mi) 146/148bpm [1399b/mi] 54cal 207/W 6.26/6.46mph Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
-	4.6mi, 46:40 Run - General 1) 0.42mi - 7:57(19:00/mi) 110/150bpm [2091b/mi] 49cal 100/W 3.16/9.06mph 2) 0.41mi - 3:08(7:35/mi) 152/155bpm [1154b/mi] 48cal 267/W 7.91/8.77mph 3) 0.04mi - 1:13(28:01/mi) 128/154bpm [3586b/mi] 9cal 105/W 2.14/7.63mph 4) 0.38mi - 2:45(7:20/mi) 147/157bpm [1078b/mi] 43cal 272/W 8.18/8.81mph 5) 0.12mi - 1:32(12:44/mi) 136/156bpm [1732b/mi] 16cal 173/W 4.71/8.05mph 6) 0.26mi - 1:45(6:44/mi) 159/167bpm [1072b/mi] 27cal 296/W 8.9/10.08mph 7) 0.05mi - 2:06(41:43/mi) 124/167bpm [5172b/mi] 20cal 88/W 1.44/8.6mph 8) 0.5mi - 3:48(7:35/mi) 148/162bpm [1122b/mi] 55cal 265/W 7.91/8.31mph 9) 0.13mi - 1:47(13:42/mi) 137/163bpm [1878b/mi] 20cal 160/W 4.38/7.82mph 10) 0.38mi - 2:44(7:16/mi) 157/165bpm [1141b/mi] 39cal 259/W 8.25/8.31mph 11) 0.04mi - 1:09(26:59/mi) 142/164bpm [3831b/mi] 14cal 112/W 2.22/7.93mph 12) 0.25mi - 1:45(6:50/mi) 147/166bpm [1004b/mi] 27cal 270/W 8.78/8.84mph 13) 0.26mi - 3:33(13:35/mi) 137/168bpm [1861b/mi] 37cal 160/W 4.42/8.35mph 14) 0.51mi - 3:44(7:22/mi) 156/167bpm [1148b/mi] 53cal 263/W 8.15/8.5mph 15) 0.03mi - 1:04(42:06/mi) 147/167bpm [6189b/mi] 13cal 98/W 1.42/8.16mph 16) 0.38mi - 2:44(7:15/mi) 160/170bpm [1159b/mi] 41cal 278/W 8.28/8.91mph 17) 0.15mi - 2:03(13:50/mi) 148/168bpm [2047b/mi] 22cal 170/W 4.34/7.99mph 18) 0.25mi - 1:38(6:34/mi) 161/180bpm [1057b/mi] 25cal 296/W 9.14/11.02mph 19) 0.01mi - 13(18:18/mi) 179/180bpm [3275b/mi] 3cal 300/W 3.28/8.98mph Add a comment	-	10.5mi, 1:40:53 Run - General 1) 1mi - 9:31(9:32/mi) 129/136bpm [1229b/mi] 101cal 208/W 6.3/6.7mph 2) 1mi - 9:20(9:20/mi) 135/140bpm [1259b/mi] 102cal 213/W 6.43/6.8mph 3) 1mi - 9:23(9:23/mi) 135/138bpm [1267b/mi] 102cal 212/W 6.4/6.52mph 4) 1mi - 9:21(9:21/mi) 138/142bpm [1290b/mi] 106cal 213/W 6.42/6.6mph 5) 1mi - 9:27(9:27/mi) 138/146bpm [1304b/mi] 107cal 212/W 6.35/6.56mph 6) 1mi - 9:46(9:46/mi) 138/142bpm [1347b/mi] 110cal 206/W 6.15/6.45mph 7) 1mi - 10:00(10:00/mi) 135/141bpm [1351b/mi] 108cal 199/W 6/6.34mph 8) 1mi - 9:51(9:51/mi) 135/140bpm [1331b/mi] 107cal 201/W 6.09/6.54mph 9) 1mi - 9:53(9:53/mi) 132/136bpm [1305b/mi] 104cal 200/W 6.07/6.34mph 10) 1mi - 9:57(9:57/mi) 134/142bpm [1333b/mi] 107cal 202/W 6.03/6.36mph 11) 0.45mi - 4:24(9:43/mi) 135/138bpm [1312b/mi] 47cal 204/W 6.17/6.32mph Add a comment	2.9mi, 30:34 Run - General 1) 1mi - 9:58(9:58/mi) 139/148bpm [1385b/mi] 103cal 193/W 6.02/10.03mph 2) 1mi - 11:15(11:15/mi) 140/150bpm [1576b/mi] 117cal 188/W 5.33/6.34mph 3) 0.86mi - 9:20(10:51/mi) 136/145bpm [1475b/mi] 89cal 180/W 5.53/6.16mph Add a comment	-	10.5mi, 1:39:52 Run - General 1) 1mi - 9:58(9:58/mi) 129/137bpm [1286b/mi] 103cal 195/W 6.02/6.37mph 2) 1mi - 9:30(9:30/mi) 136/141bpm [1292b/mi] 105cal 209/W 6.31/6.64mph 3) 1mi - 9:23(9:23/mi) 141/144bpm [1322b/mi] 110cal 212/W 6.4/6.6mph 4) 1mi - 9:21(9:21/mi) 145/148bpm [1355b/mi] 115cal 214/W 6.42/6.58mph 5) 1mi - 9:39(9:39/mi) 144/150bpm [1390b/mi] 118cal 209/W 6.22/6.8mph 6) 1mi - 9:37(9:37/mi) 146/148bpm [1404b/mi] 119cal 209/W 6.24/6.46mph 7) 1mi - 9:46(9:46/mi) 146/151bpm [1425b/mi] 121cal 204/W 6.15/6.46mph 8) 1mi - 9:34(9:34/mi) 145/149bpm [1388b/mi] 118cal 207/W 6.27/7.53mph 9) 1mi - 9:24(9:24/mi) 146/150bpm [1371b/mi] 117cal 211/W 6.39/6.58mph 10) 1mi - 9:29(9:29/mi) 146/150bpm [1384b/mi] 117cal 210/W 6.33/6.58mph 11) 0.45mi - 4:12(9:14/mi) 147/149bpm [1357b/mi] 52cal 215/W 6.5/6.74mph Add a comment

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