Jase_MK

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Recent Training
14th Nov	General	2.6mi	26:38
12th Nov	General	2.6mi	26:00
10th Nov	General	6.3mi	53:36
9th Nov	SUP	4.4mi	1:25:21
9th Nov	General	3.2mi	26:12

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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Read Everyone!

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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
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	25	0	283
2024	0	0	0	22	363	0	18	24	23	0	0	0	450
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

Thu 24th Oct Oct 24	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
-	3.4mi, 30:10 Run - General 1) 1km - 5:39(5:39/km) 135/154bpm [763b/km] 73cal 10.62/11.92kmph 2) 1km - 5:32(5:32/km) 150/163bpm [831b/km] 83cal 10.83/11.89kmph 3) 1km - 5:27(5:27/km) 154/162bpm [838b/km] 81cal 11.02/11.99kmph 4) 1km - 5:37(5:37/km) 151/153bpm [848b/km] 80cal 10.69/11.12kmph 5) 1km - 5:12(5:12/km) 146/150bpm [759b/km] 65cal 11.54/13.2kmph 6) 0.48km - 2:43(5:44/km) 148/154bpm [848b/km] 35cal 10.48/11.15kmph Add a comment	-	2.7mi, 22:29 Run - General 1) 1km - 5:19(5:19/km) 140/160bpm [744b/km] 75cal 11.29/14.44kmph 2) 1km - 5:26(5:26/km) 155/169bpm [842b/km] 87cal 11.04/11.62kmph 3) 1km - 5:13(5:13/km) 167/180bpm [870b/km] 89cal 11.52/13.27kmph 4) 1km - 5:09(5:09/km) 167/183bpm [860b/km] 88cal 11.65/12.12kmph 5) 0.26km - 1:23(5:17/km) 172/177bpm [910b/km] 24cal 11.34/11.69kmph Add a comment	-	6.4mi, 48:31 Run - General 1) 1km - 4:58(4:58/km) 149/175bpm [739b/km] 71cal 12.1/14.71kmph 2) 1km - 4:41(4:41/km) 162/169bpm [760b/km] 76cal 12.79/14.11kmph 3) 1km - 4:39(4:39/km) 160/165bpm [744b/km] 74cal 12.91/13.74kmph 4) 1km - 4:38(4:38/km) 158/167bpm [733b/km] 72cal 12.93/13.64kmph 5) 1km - 4:43(4:43/km) 160/172bpm [756b/km] 73cal 12.7/13.23kmph 6) 1km - 4:50(4:50/km) 159/177bpm [770b/km] 74cal 12.39/13.71kmph 7) 1km - 4:32(4:32/km) 162/167bpm [733b/km] 71cal 13.26/14.04kmph 8) 1km - 4:32(4:32/km) 166/169bpm [753b/km] 74cal 13.23/13.87kmph 9) 1km - 4:36(4:36/km) 168/172bpm [773b/km] 77cal 13.04/13.64kmph 10) 1km - 4:40(4:40/km) 171/174bpm [798b/km] 79cal 12.87/14.61kmph 11) 0.37km - 1:41(4:33/km) 172/174bpm [784b/km] 28cal 13.17/13.2kmph Add a comment	5mi, 53:37 Run - General 1) 1km - 5:47(5:47/km) 126/138bpm [728b/km] 65cal 10.38/12.7kmph 2) 1km - 4:54(4:54/km) 143/155bpm [701b/km] 69cal 12.24/13.87kmph 3) 0.12km - 3:23(29:23/km) 117/156bpm [3438b/km] 25cal 2.04/13.57kmph 4) 0.41km - 1:42(4:12/km) 140/157bpm [587b/km] 21cal 14.31/16.73kmph 5) 0.04km - 1:08(31:25/km) 142/156bpm [4461b/km] 14cal 1.91/13.94kmph 6) 0.4km - 1:40(4:08/km) 144/159bpm [594b/km] 21cal 14.53/16.12kmph 7) 0.05km - 1:11(24:52/km) 142/159bpm [3530b/km] 15cal 2.41/14.58kmph 8) 0.41km - 1:39(3:58/km) 146/162bpm [580b/km] 21cal 15.09/16.73kmph 9) 0.05km - 1:18(27:01/km) 141/161bpm [3809b/km] 15cal 2.22/14.68kmph 10) 0.4km - 1:35(3:56/km) 146/161bpm [574b/km] 19cal 15.27/17.13kmph 11) 0.04km - 1:16(33:47/km) 145/162bpm [4899b/km] 16cal 1.77/14.71kmph 12) 0.4km - 1:35(3:57/km) 146/163bpm [577b/km] 19cal 15.18/17.33kmph 13) 0.04km - 1:15(31:35/km) 146/163bpm [4610b/km] 16cal 1.9/15.15kmph 14) 0.4km - 1:36(3:57/km) 147/164bpm [581b/km] 20cal 15.17/15.89kmph 15) 0.04km - 1:06(29:52/km) 152/165bpm [4541b/km] 16cal 2.01/15.18kmph 16) 0.4km - 1:35(3:55/km) 150/166bpm [588b/km] 20cal 15.3/17.06kmph 17) 0.04km - 1:27(40:28/km) 148/164bpm [5989b/km] 18cal 1.48/15.79kmph 18) 0.41km - 1:36(3:54/km) 148/165bpm [578b/km] 19cal 15.37/16.93kmph 19) 0.03km - 1:42(53:08/km) 142/166bpm [7545b/km] 18cal 1.13/15.69kmph 20) 0.2km - 47(4:01/km) 131/149bpm [525b/km] 5cal 14.96/17.5kmph 21) 0.02km - 31(22:17/km) 150/152bpm [3343b/km] 7cal 2.69/16.09kmph 22) 0.2km - 48(3:57/km) 150/156bpm [593b/km] 10cal 15.18/17.13kmph 23) 0.04km - 34(13:48/km) 154/157bpm [2125b/km] 8cal 4.35/16.43kmph 24) 0.2km - 46(3:52/km) 149/156bpm [576b/km] 10cal 15.53/17.23kmph 25) 0.03km - 29(14:56/km) 157/159bpm [2344b/km] 7cal 4.02/17.06kmph 26) 0.19km - 46(4:01/km) 153/156bpm [615b/km] 11cal 14.94/16.89kmph 27) 0.04km - 31(13:13/km) 157/159bpm [2076b/km] 7cal 4.54/16.36kmph 28) 0.2km - 42(3:34/km) 158/166bpm [563b/km] 10cal 16.83/18.1kmph 29) 0.03km - 32(15:56/km) 164/166bpm [2613b/km] 8cal 3.77/17.8kmph 30) 0.19km - 42(3:34/km) 162/168bpm [577b/km] 11cal 16.86/17.94kmph 31) 0.03km - 33(16:57/km) 166/169bpm [2814b/km] 9cal 3.54/17.8kmph 32) 0.2km - 41(3:21/km) 163/167bpm [546b/km] 11cal 17.9/19.08kmph 33) 0.03km - 36(19:12/km) 166/168bpm [3187b/km] 9cal 3.12/18.31kmph 34) 0.19km - 39(3:23/km) 162/167bpm [549b/km] 10cal 17.69/19.82kmph 35) 0.07km - 1:51(26:11/km) 147/171bpm [3849b/km] 20cal 2.29/19.05kmph 36) 0.43km - 4:47(11:10/km) 129/148bpm [1440b/km] 26cal 5.37/12.02kmph Add a comment
Thu 31st Oct Oct 31	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
-	-	-	-	1.9mi, 19:28 Run - General 1) 1km - 6:24(6:24/km) 130/145bpm [831b/km] 80cal 9.39/13.1kmph 2) 1km - 6:10(6:10/km) 129/137bpm [795b/km] 67cal 9.73/10.71kmph 3) 1km - 6:17(6:17/km) 134/144bpm [841b/km] 73cal 9.56/12.09kmph 4) 0.1km - 37(6:02/km) 124/126bpm [749b/km] 4cal 9.94/10.18kmph Add a comment	-	5.4mi, 53:28 Run - General 1) 1km - 5:21(5:21/km) 134/148bpm [716b/km] 70cal 11.22/13.87kmph 2) 1km - 4:53(4:53/km) 146/164bpm [713b/km] 72cal 12.29/15.05kmph 3) 0.04km - 2:33(58:39/km) 117/160bpm [6862b/km] 19cal 1.02/13.4kmph 4) 0.72km - 2:53(4:02/km) 147/166bpm [594b/km] 39cal 14.86/17.3kmph 5) 0.11km - 2:10(19:14/km) 125/167bpm [2404b/km] 18cal 3.12/14.75kmph 6) 0.73km - 2:47(3:50/km) 149/169bpm [570b/km] 38cal 15.67/16.76kmph 7) 0.11km - 2:17(20:58/km) 128/162bpm [2683b/km] 19cal 2.86/15.55kmph 8) 0.72km - 2:43(3:46/km) 158/191bpm [594b/km] 40cal 15.95/17.06kmph 9) 0.12km - 2:25(20:11/km) 132/181bpm [2664b/km] 21cal 2.97/15.45kmph 10) 0.71km - 2:41(3:46/km) 135/144bpm [508b/km] 26cal 15.95/17.84kmph 11) 0.12km - 2:42(21:55/km) 128/156bpm [2806b/km] 20cal 2.74/14.88kmph 12) 0.71km - 2:42(3:47/km) 120/143bpm [455b/km] 18cal 15.83/17.16kmph 13) 0.12km - 2:33(20:38/km) 127/156bpm [2621b/km] 19cal 2.91/15.12kmph 14) 0.71km - 2:44(3:49/km) 128/146bpm [490b/km] 23cal 15.69/16.83kmph 15) 0.12km - 2:36(20:51/km) 133/159bpm [2774b/km] 25cal 2.88/15.35kmph 16) 0.7km - 2:40(3:48/km) 124/146bpm [471b/km] 21cal 15.79/17.74kmph 17) 0.92km - 6:49(7:25/km) 135/161bpm [1001b/km] 69cal 8.09/15.42kmph Add a comment
Thu 7th Nov Nov 7	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
-	3.3mi, 32:16 Run - General 1) 1km - 6:18(6:18/km) 127/146bpm [800b/km] 75cal 9.52/10.08kmph 2) 1km - 5:56(5:56/km) 136/147bpm [806b/km] 75cal 10.12/11.19kmph 3) 1km - 5:26(5:26/km) 143/146bpm [776b/km] 75cal 11.05/11.76kmph 4) 1km - 5:54(5:54/km) 136/141bpm [803b/km] 64cal 10.16/10.98kmph 5) 1km - 6:28(6:28/km) 133/139bpm [861b/km] 61cal 9.27/10.35kmph 6) 0.36km - 2:13(6:08/km) 139/142bpm [854b/km] 23cal 9.77/10.95kmph Add a comment	4.4mi, 1:25:21 Cross - SUP 1) 1km - 8:32(8:32/km) 96/124bpm [819b/km] 49cal 46/71rpm 7.03/13.17kmph 2) 1km - 13:13(13:13/km) 88/114bpm [1164b/km] 49cal 39/60rpm 4.54/11.99kmph 3) 1km - 16:38(16:38/km) 79/109bpm [1314b/km] 44cal 38/46rpm 3.61/11.35kmph 4) 1km - 11:39(11:39/km) 89/123bpm [1036b/km] 47cal 39/49rpm 5.15/12.9kmph 5) 1km - 15:59(15:59/km) 86/122bpm [1374b/km] 55cal 40/55rpm 3.75/12.16kmph 6) 1km - 10:20(10:20/km) 89/113bpm [920b/km] 40cal 43/53rpm 5.8/12.5kmph 7) 1km - 7:58(7:58/km) 101/134bpm [804b/km] 46cal 47/64rpm 7.53/14.24kmph 8) 0.07km - 1:02(15:07/km) 101/114bpm [1527b/km] 5cal 27/32rpm 3.97/7.66kmph Add a comment 3.2mi, 26:12 Run - General 1) 1km - 5:23(5:23/km) 129/144bpm [695b/km] 65cal 11.14/12.33kmph 2) 1km - 5:06(5:06/km) 148/156bpm [755b/km] 77cal 11.76/12.23kmph 3) 1km - 5:23(5:23/km) 142/151bpm [765b/km] 72cal 11.13/11.96kmph 4) 1km - 5:08(5:08/km) 145/150bpm [744b/km] 70cal 11.7/12.83kmph 5) 1km - 4:57(4:57/km) 147/154bpm [727b/km] 67cal 12.13/13.33kmph 6) 0.06km - 15(3:56/km) 159/161bpm [626b/km] 4cal 15.25/14.34kmph Add a comment	6.3mi, 53:36 Run - General 1) 1km - 5:34(5:34/km) 136/145bpm [757b/km] 74cal 10.78/13.13kmph 2) 1km - 5:15(5:15/km) 137/142bpm [720b/km] 68cal 11.41/12.02kmph 3) 1km - 5:28(5:28/km) 135/143bpm [738b/km] 63cal 10.97/11.99kmph 4) 1km - 5:19(5:19/km) 139/148bpm [740b/km] 64cal 11.27/11.66kmph 5) 1km - 5:27(5:27/km) 143/152bpm [779b/km] 71cal 11.02/11.46kmph 6) 1km - 5:20(5:20/km) 144/153bpm [768b/km] 67cal 11.25/13.71kmph 7) 1km - 5:15(5:15/km) 143/153bpm [750b/km] 61cal 11.43/12.5kmph 8) 1km - 5:18(5:18/km) 135/142bpm [716b/km] 41cal 11.31/12.06kmph 9) 1km - 5:07(5:07/km) 142/147bpm [727b/km] 54cal 11.71/11.99kmph 10) 1km - 5:02(5:02/km) 148/156bpm [745b/km] 64cal 11.91/12.36kmph 11) 0.09km - 29(5:21/km) 150/152bpm [803b/km] 6cal 11.2/11.99kmph Add a comment	-	2.6mi, 26:00 Run - General 1) 1km - 6:17(6:17/km) 125/146bpm [785b/km] 91cal 9.55/10.41kmph 2) 1km - 6:27(6:27/km) 115/125bpm [741b/km] 60cal 9.31/9.81kmph 3) 1km - 6:13(6:13/km) 128/136bpm [797b/km] 71cal 9.64/10.58kmph 4) 1km - 6:12(6:12/km) 121/130bpm [750b/km] 59cal 9.68/10.21kmph 5) 0.13km - 51(6:15/km) 121/124bpm [757b/km] 8cal 9.59/9.57kmph Add a comment	-
Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20
2.6mi, 26:38 Run - General 1) 1km - 6:46(6:46/km) 145/163bpm [981b/km] 97cal 8.87/9.98kmph 2) 1km - 6:32(6:32/km) 126/144bpm [822b/km] 63cal 9.19/10.01kmph 3) 1km - 6:29(6:29/km) 130/137bpm [844b/km] 64cal 9.24/10.35kmph 4) 1km - 6:04(6:04/km) 126/133bpm [765b/km] 48cal 9.89/10.68kmph 5) 0.13km - 47(6:09/km) 129/131bpm [793b/km] 6cal 9.77/9.81kmph Add a comment	-	-	-	-	-	-

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