Jase_MK

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Recent Training
23rd Jan	General	0mi	54:04
19th Jan	SUP	6.2mi	1:24:57
18th Jan	General	3.2mi	28:34
16th Jan	General	0mi	1:24:34
15th Jan	General	5.4mi	55:23

12 Month Benchmarks	Run	Bike
Mile	6:38	2:24
5k	21:36	9:15
5mi	36:46	19:23
10k	46:06	24:35
10mi	2:23:49	41:32

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Best Times
Best WAVA

Dist	Races	2014	2015	2016	2017	2018	PB	WB
5km	3		20:25 64.85			19:33 68.71	19:33 6:18/mi	68.71
10km	1		43:21 62.00				43:21 6:59/mi	62.00
13.1mi	6		1:39:49 58.60	1:36:40 61.07	1:32:36 64.13	1:28:55 67.25	1:28:55 6:47/mi	67.25
26.2mi	3	3:58:43 51.38	4:29:35 45.68				3:58:43 9:07/mi	51.38

2018		Result	WAVA	Distance
9 Dec	Milton Keynes Winter Half Marathon PB	1:28:55	67.25	13.1mi
20 Jan	Milton Keynes parkrun PB	19:33	68.71	5km
2017		Result	WAVA	Distance
19 Nov	St Neots Riverside Half Marathon SB	1:32:36	64.13	13.1mi
2016		Result	WAVA	Distance
11 Dec	MK Winter Half Marathon SB	1:36:40	61.07	13.1mi
2015		Result	WAVA	Distance
13 Dec	Milton Keynes Winter Half Marathon	1:47:06	54.84	13.1mi
4 Oct	Chester Marathon SB	4:29:35	45.68	26.2mi
12 Jul	NSPCC Milton Keynes Half Marathon	1:52:00	52.45	13.1mi
19 Jun	Marston Forest 5K	20:52	63.45	5km
17 Jun	Chaps chase #3 5k SB	20:25	64.85	5km
7 Jun	Lakeland Trails Coniston Marathon	5:38:00	36.44	26.2mi
6 May	Silverstone 10k EMGP Series PB	43:21	62.00	10km
8 Mar	MK Festival of Running SB	1:39:49	58.60	13.1mi
2014		Result	WAVA	Distance
5 Oct	Lisbon Rock n Roll Marathon PB	3:58:43	51.38	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
2025	0.8	0	0	0	0	0	0	0	0	0	0	0	0.8
2025	12	0	0	0	0	0	0	0	0	0	0	0	12
2025	8	0	0	0	0	0	0	0	0	0	0	0	8
2024	2	2	0	0	0	0	0	0	0	0	0	0	4
2024	14	41	19	27	23	35	13	12	36	37	31	8	297
2024	0	0	0	22	363	0	18	24	23	0	0	22	472
2023	3	2	0	0	0	0	0	0	0	0	0	0	5
2023	53	84	58	61	50	37	38	19	3	8	10	12	433
2023	0	5	0	10	11	0	25	56	123	35	25	42	332
2022	0	0	0	0	0	0	0	2	2	0	0	4	8
2022	0	0	0	52	46	106	106	69	42	72	87	22	602
2022	0	0	0	123	183	63	67	46	87	13	0	19	600
2021	0	0	0	0	0	0	2	0	0	0	0	0	2
2021	82	71	84	62	63	32	64	57	45	0	0	0	560
2021	0	8	27	75	21	106	149	84	83	0	0	0	553
2020	0	0	0	3	13	0	1	0	0	0	0	0	17
2020	0	0	0	0	0	0	0	1.4	0	0	0	0	1.4
2020	94	82	81	56	101	90	54	80	106	47	74	80	945
2020	9	32	30	37	94	37	138	268	44	154	83	0	926
2019	0	0	0	0	2	0	0	14	0	0	0	0	16
2019	0	0	0.7	0	0	2.4	4.9	0	0	0	0	0	8
2019	74	86	91	69	84	97	62	82	112	61	83	80	980
2019	34	61	94	248	71	93	97	38	42	41	5	0	824
2018	0.2	0	0	0	1.8	0	1	4.9	3	0	0	0	10.8
2018	97	82	59	61	68	97	98	95	110	77	97	94	1034
2018	121	139	123	71	49	111	193	59	82	72	21	19	1061
2017	132	69	67	108	122	81	133	111	83	73	99	58	1136
2017	21	0	163	41	16	32	13	89	41	30	112	67	624
2016	57	72	98	78	136	69	57	95	68	73	79	91	973
2016	0	19	24	24	12	50	0	30	39	44	0	5	248
2015	0	0	0	0	43	67	79	90	73	43	44	45	484
2015	0	0	0	0	0	0	40	14	0	0	7	0	61
2010	100	0	0	0	0	0	0	0	0	0	0	0	100
2010	171	0	0	0	0	0	0	0	0	0	0	0	171

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	Thu 2nd Jan Jan 2
19.2mi, 2:58:43 Bike - General 1) 5km - 31:15(6:15/km) 99/136bpm [619b/km] 228cal 9.6/30.47kmph 2) 5km - 22:24(4:29/km) 129/155bpm [578b/km] 270cal 13.39/25.83kmph 3) 5km - 29:08(5:50/km) 114/139bpm [664b/km] 214cal 10.3/27.61kmph 4) 5km - 34:22(6:52/km) 116/165bpm [797b/km] 255cal 8.73/26.81kmph 5) 5km - 22:51(4:34/km) 126/145bpm [576b/km] 230cal 13.13/26.97kmph 6) 5km - 35:15(7:03/km) 112/148bpm [789b/km] 253cal 8.51/21.93kmph 7) 0.92km - 3:29(3:47/km) 128/150bpm [485b/km] 35cal 15.83/26.7kmph Add a comment	3.1mi, 26:33 Bike - General 1) 5km - 26:19(5:16/km) 146/161bpm [768b/km] 409cal 11.4/15.69kmph 2) 0.05km - 14(4:27/km) 158/165bpm [702b/km] 3cal 13.5/13.33kmph Add a comment	5.6mi, 1:27:58 Cross - SUP 1) 1km - 7:04(7:04/km) 92cal 53/65rpm 8.5/13.57kmph 2) 1km - 8:17(8:17/km) 82cal 53/60rpm 7.25/13.64kmph 3) 1km - 8:04(8:04/km) 89cal 52/62rpm 7.44/14.18kmph 4) 1km - 14:48(14:48/km) 67cal 44/84rpm 4.05/14.91kmph 5) 1km - 10:31(10:31/km) 78cal 66/87rpm 5.71/14.21kmph 6) 1km - 8:21(8:21/km) 86cal 63/81rpm 7.18/13.2kmph 7) 1km - 12:23(12:23/km) 82cal 46/68rpm 4.84/13.1kmph 8) 1km - 9:45(9:45/km) 88cal 58/77rpm 6.15/15.18kmph 9) 1km - 8:41(8:41/km) 89cal 55/84rpm 6.9/14.41kmph 10) 0km - 3(11:56/km) 51/51rpm 5.03/3.83kmph Add a comment	-	0mi, 1:00:57 Bike - General 1) 0km - 1:00:57(0/km) 114/142bpm [INFb/km] 406cal Add a comment	0mi, 1:26:51 Bike - General 1) 0km - 1:26:51(0/km) 120/151bpm [INFb/km] 748cal Add a comment	7.7mi, 1:00:30 Bike - General 1) 5km - 24:55(4:59/km) 175cal 52/86rpm 12.04/26.33kmph 2) 5km - 24:39(4:56/km) 140cal 42/78rpm 12.17/23.81kmph 3) 2.38km - 10:55(4:35/km) 88cal 50/90rpm 13.09/24.66kmph Add a comment
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	Thu 9th Jan Jan 9
-	3.2mi, 27:08 Run - General 1) 1km - 5:36(5:36/km) 134/151bpm [749b/km] 74cal 10.73/11.19kmph 2) 1km - 5:18(5:18/km) 148/153bpm [783b/km] 83cal 11.34/12.26kmph 3) 1km - 5:28(5:28/km) 146/150bpm [797b/km] 80cal 10.99/11.99kmph 4) 1km - 5:30(5:30/km) 149/159bpm [819b/km] 82cal 10.92/11.39kmph 5) 1km - 4:58(4:58/km) 154/165bpm [764b/km] 76cal 12.09/12.63kmph 6) 0.06km - 20(5:03/km) 159/160bpm [802b/km] 5cal 11.89/12.6kmph Add a comment	-	-	-	-	-
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
-	-	-	-	0.8mi, 53:36 Swim - General 1) 1.2km - 53:36(44:40/km) 347cal 24/rpm 3.46/6.89kmph Add a comment	5.4mi, 55:23 Run - General 1) 1km - 5:47(5:47/km) 136/155bpm [787b/km] 78cal 10.37/16.39kmph 2) 1km - 5:09(5:09/km) 146/160bpm [751b/km] 75cal 11.66/15.72kmph 3) 0.88km - 4:46(5:24/km) 143/152bpm [772b/km] 65cal 11.12/12.77kmph 4) 0.03km - 2:26(1:13:26/km) 113/147bpm [8298b/km] 13cal 0.82/12.7kmph 5) 0.7km - 3:05(4:26/km) 159/169bpm [704b/km] 51cal 13.55/15.38kmph 6) 0.12km - 2:04(17:09/km) 128/160bpm [2195b/km] 17cal 3.5/13.17kmph 7) 0.93km - 4:02(4:19/km) 149/168bpm [644b/km] 57cal 13.89/16.29kmph 8) 0.14km - 2:29(17:33/km) 125/161bpm [2193b/km] 19cal 3.42/13.57kmph 9) 0.84km - 3:32(4:13/km) 154/167bpm [650b/km] 51cal 14.22/16.79kmph 10) 0.05km - 2:07(43:08/km) 132/165bpm [5694b/km] 17cal 1.39/13.77kmph 11) 0.82km - 3:31(4:16/km) 154/166bpm [657b/km] 51cal 14.07/17.16kmph 12) 0.05km - 3:00(1:00:01/km) 124/164bpm [7442b/km] 19cal 1/13.4kmph 13) 0.26km - 1:02(4:00/km) 136/159bpm [544b/km] 10cal 15/17.57kmph 14) 0.09km - 59(10:57/km) 149/166bpm [1632b/km] 13cal 5.48/14.64kmph 15) 0.24km - 1:00(4:15/km) 139/156bpm [591b/km] 10cal 14.11/16.43kmph 16) 0.09km - 1:01(10:43/km) 144/159bpm [1544b/km] 12cal 5.59/14.41kmph 17) 0.24km - 59(4:11/km) 139/159bpm [582b/km] 9cal 14.33/16.43kmph 18) 0.1km - 1:00(9:54/km) 146/160bpm [1445b/km] 12cal 6.06/14.34kmph 19) 0.25km - 1:01(3:58/km) 141/158bpm [560b/km] 9cal 15.09/17.06kmph 20) 0.1km - 1:01(10:21/km) 148/161bpm [1532b/km] 13cal 5.8/15.35kmph 21) 0.25km - 1:00(4:00/km) 139/158bpm [556b/km] 9cal 14.99/15.96kmph 22) 0.06km - 1:54(32:16/km) 135/162bpm [4356b/km] 16cal 1.86/15.18kmph 23) 0.42km - 2:29(5:59/km) 129/141bpm [771b/km] 15cal 10.03/10.75kmph Add a comment	0mi, 1:24:34 Bike - General 1) 0km - 1:24:34(0/km) 137/173bpm [INFb/km] 347cal Add a comment
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	Thu 23rd Jan Jan 23
-	3.2mi, 28:34 Run - General 1) 1km - 6:13(6:13/km) 137/144bpm [852b/km] 89cal 9.65/10.55kmph 2) 1km - 5:53(5:53/km) 146/148bpm [860b/km] 93cal 10.19/11.42kmph 3) 1km - 5:35(5:35/km) 150/152bpm [837b/km] 90cal 10.75/11.96kmph 4) 1km - 5:29(5:29/km) 154/156bpm [844b/km] 91cal 10.94/11.79kmph 5) 1km - 5:07(5:07/km) 158/159bpm [810b/km] 86cal 11.71/13.87kmph 6) 0.08km - 16(3:31/km) 159/159bpm [559b/km] 4cal 17.06/16.43kmph Add a comment	6.2mi, 1:24:57 Cross - SUP 1) 1km - 8:07(8:07/km) 98/129bpm [795b/km] 49cal 47/52rpm 7.4/12.8kmph 2) 1km - 8:16(8:16/km) 108/127bpm [892b/km] 55cal 51/67rpm 7.26/12.46kmph 3) 1km - 9:58(9:58/km) 93/117bpm [928b/km] 39cal 43/62rpm 6.02/12.6kmph 4) 1km - 7:15(7:15/km) 109/135bpm [791b/km] 50cal 48/58rpm 8.27/13.57kmph 5) 1km - 7:53(7:53/km) 120/155bpm [946b/km] 70cal 56/81rpm 7.61/15.45kmph 6) 1km - 6:11(6:11/km) 146/160bpm [903b/km] 86cal 56/74rpm 9.69/13.27kmph 7) 0.6km - 14:50(24:46/km) 91/143bpm [2253b/km] 56cal 45/58rpm 2.42/13.27kmph 8) 1km - 5:52(5:52/km) 126/148bpm [740b/km] 61cal 60/83rpm 10.22/14.85kmph 9) 1km - 5:51(5:51/km) 127/136bpm [743b/km] 54cal 58/72rpm 10.25/12.87kmph 10) 1km - 5:52(5:52/km) 130/146bpm [763b/km] 56cal 57/73rpm 10.22/13.03kmph 11) 0.16km - 54(5:37/km) 151/156bpm [849b/km] 13cal 58/75rpm 10.67/14.14kmph 12) 0.26km - 3:58(15:26/km) 97/150bpm [1496b/km] 16cal 31/55rpm 3.89/9.07kmph Add a comment	-	-	-	0mi, 54:04 Bike - General 1) 0km - 54:04(0/km) 141/169bpm [INFb/km] 751cal Add a comment

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