Shabs

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Recent Training
25th Jan	Strength	0mi	31:55
25th Jan	General	1.9mi	25:04
23rd Jan	General	2.5mi	47:01
21st Jan	General	2.4mi	47:03
21st Jan	Strength	0mi	27:24

12 Month Benchmarks	Run	Bike
Mile	9:38	2:14
5k	37:07	8:14

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+ 182 others

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Best Times
Best WAVA

Dist	Races	2006	2008	PB	WB
10km	3	52:44 50.14	44:45 59.34	44:45 7:12/mi	59.34

2020		Result	WAVA	Distance
1 Nov	Reading Half Marathon CANCELLED			13.1mi
4 Oct	Basingstoke Half Marathon - CANCELLED			13.1mi
23 May	Fake parkrun			5km
16 May	Fake parkrun			5km
9 May	Great Weston 5 Miler			5mi
26 Apr	Shakespeare Half Marathon			13.1mi
31 Mar	The Fetch Five			5mi
2019		Result	WAVA	Distance
1 Jun	Summer Wolf Run	1:30:00	31.67	10km
2017		Result	WAVA	Distance
1 Oct	Brackley			400m/15mi/5km
2012		Result	WAVA	Distance
9 Jun	Mazda Blenheim Triathlon (Sprint)	1:44:28		750m/20km/5km
2010		Result	WAVA	Distance
6 Jun	Mazda Blenheim Triathlon (Sprint)	1:26:46		750m/19.8km/5.4km
2008		Result	WAVA	Distance
26 May	Upper Boddington 10k PB	44:45	59.34	10km
2007		Result	WAVA	Distance
4 Aug	Michelob Ultra London Triathlon (Sprint)			0mi/0mi/25.75km
2006		Result	WAVA	Distance
19 Feb	SiS Woburn 10K SB	52:44	50.14	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	40	0	0	0	0	0	0	0	0	0	0	0	40
2025	4	0	0	0	0	0	0	0	0	0	0	0	4
2025	15	0	0	0	0	0	0	0	0	0	0	0	15
2024	14	7	11	10	13	22	7	11	10	2	8	12	125
2024	0	0	0	0	0	0	0.8	0	0	0	0	0	0.8
2024	9	2	8	5	8	23	11	9	2	18	4	4	102
2024	14	2	13	5	13	12	40	81	12	17	24	0	235
2023	33	30	24	30	32	26	22	9	16	9	9	8	248
2023	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2023	3	2	12	9	5	21	9	2	1	2	6	10	82
2023	5	18	22	19	27	41	22	10	34	16	23	0	239
2022	44	16	42	27	19	36	53	25	30	33	29	32	387
2022	0	0	0	0	0	0	0	0.6	0	0	0	0	0.6
2022	17	24	18	24	21	19	0	67	0	0	0	0	190
2022	45	16	43	42	27	54	50	13	78	19	44	23	453
2021	0	8	25	29	31	25	48	32	54	24	29	31	336
2021	0	0	0	0	0	0	0.2	0.8	0	0.3	0	0	1.2
2021	9	5	19	3	5	1	7	5	0	1	0	0	55
2021	51	39	118	14	57	125	127	69	53	79	54	43	828
2020	7	0	0	0	14	7	0	0	0	0	0	4	32
2020	0	0	0	0	0	0	0	1.6	0	0	0	0	1.6
2020	37	27	23	33	16	22	6	0	0	0	0	3	168
2020	25	56	27	41	68	6	0	7	94	9	11	0	345
2019	0	0	0	0	0	0	0	0	5	9	11	17	43
2019	0	0	0	0	0	0.2	0	1.1	0	0	0	0	1.2
2019	35	42	43	39	64	59	83	31	59	64	46	30	595
2019	3	13	7	0	0	3	0	0	25	24	30	32	137
2018	0	0	0	6	26	28	14	0	15	44	8	24	165
2018	0	0	2	16	41	29	18	40	26	3	25	0	199
2017	0	0	0	0	0	0	0	1	0	0	0	0	1
2017	20	41	21	5	8	10	11	14	7	7	8	0	152
2017	0	0	0	10	0	56	85	9	0	4	0	0	164
2016	0	0	0	0	0	0	0	0.4	2.4	0	0	0	2.8
2016	2	0	2	0	0	0	5	3	0	0	26	6	44
2016	0	0	0	7	0	0	7	10	0	0	0	0	25
2015	0	0	0	5	0	3	0	4	0	0	0	0	13
2014	17	36	28	3	0	0	28	22	3	6	16	10	169
2014	0	0	0	0	0	0	0	12	0	0	0	0	12
2013	32	0	0	0	0	0	0	0	0	4	14	16	67
2013	51	0	0	0	0	0	0	0	0	0	0	0	51
2012	0	0	2	18	12	3	0	0	23	27	0	9	93
2012	0	0	0	0	25	0	17	11	28	6	0	0	88
2011	6	10	0	0	0	0	3	14	0	0	0	0	33
2011	0	0	0	0	0	0	0	13	0	10	0	0	23
2010	0	0	0	0	0	0	0	0	0	0	3	9	12
2010	0	9	26	0	0	0	0	0	0	0	0	0	35
2009	0	0	0	0.6	0.6	0	0	0	0	0	0	0	1.2
2009	12	8	14	33	17	5	0	0	0	0	0	0	89
2009	0	0	0	31	44	17	0	0	0	0	0	0	92
2008	0	0	0	0	0	0	0	0	0	0.5	0	0	0.5
2008	95	62	31	39	44	37	8	29	51	58	27	0	481
2008	0	0	0	0	19	16	48	0	6	0	0	0	90
2007	0	0	0	0	0	0	0	37	32	39	37	21	166
2007	0	0	0	0	0	0	0	22	0	0	0	0	22
1989	0	0	0	0	0	0	0	0	0	0	0	0	0

Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5
2.6mi, 59:49 Walk - General 1) 1mi - 15:44(15:44/mi) 114/133bpm [1793b/mi] 160cal 61/66rpm 2) 1mi - 14:23(14:23/mi) 129/171bpm [1855b/mi] 162cal 63/85rpm 3) 0.6mi - 29:43(49:42/mi) 85/113bpm [4225b/mi] 100cal 4/112rpm Add a comment	2.5mi, 44:13 Walk - General 1) 1mi - 17:45(17:45/mi) 103/127bpm [1829b/mi] 148cal 53/66rpm 2) 1mi - 18:46(18:46/mi) 111/126bpm [2083b/mi] 157cal 50/66rpm 3) 0.46mi - 7:42(16:44/mi) 102/112bpm [1706b/mi] 64cal 59/63rpm Add a comment	1.9mi, 28:03 Walk - General 1) 1mi - 14:33(14:33/mi) 122/150bpm [1776b/mi] 176cal 65/118rpm 2) 0.9mi - 13:29(15:00/mi) 112/137bpm [1680b/mi] 129cal 64/119rpm Add a comment	2.4mi, 36:34 Walk - General 1) 1mi - 15:09(15:09/mi) 112/125bpm [1697b/mi] 146cal 61/75rpm 2) 1mi - 14:55(14:55/mi) 119/136bpm [1776b/mi] 146cal 60/107rpm 3) 0.44mi - 6:29(14:48/mi) 122/139bpm [1805b/mi] 65cal 63/67rpm Add a comment	1.6mi, 30:02 Walk - General 1) 1mi - 18:30(18:30/mi) 111/136bpm [2054b/mi] 178cal 54/65rpm 2) 0.59mi - 11:32(19:42/mi) 105/127bpm [2069b/mi] 92cal 49/64rpm Add a comment	4.2mi, 1:08:39 Walk - General 1) 1mi - 16:33(16:33/mi) 97/124bpm [1605b/mi] 152cal 55/123rpm 2) 1mi - 14:56(14:56/mi) 109/128bpm [1628b/mi] 143cal 62/66rpm 3) 1mi - 16:27(16:27/mi) 116/129bpm [1908b/mi] 161cal 57/68rpm 4) 1mi - 16:08(16:08/mi) 114/131bpm [1839b/mi] 145cal 58/66rpm 5) 0.17mi - 4:36(26:33/mi) 102/112bpm [2708b/mi] 29cal 39/120rpm Add a comment	1.4mi, 22:52 Walk - General 1) 1mi - 16:11(16:11/mi) 115/131bpm [1862b/mi] 163cal 58/64rpm 2) 0.39mi - 6:41(17:20/mi) 107/123bpm [1854b/mi] 56cal 55/64rpm Add a comment
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	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12
1.5mi, 28:55 Walk - General 1) 1mi - 18:40(18:40/mi) 118/133bpm [2202b/mi] 196cal 55/63rpm 2) 0.54mi - 10:15(19:09/mi) 109/123bpm [2088b/mi] 75cal 54/61rpm Add a comment	2.3mi, 47:34 Walk - General 1) 1mi - 19:06(19:06/mi) 109/140bpm [2082b/mi] 165cal 51/102rpm 2) 1mi - 20:03(20:03/mi) 105/128bpm [2105b/mi] 168cal 46/67rpm 3) 0.27mi - 8:25(31:15/mi) 91/102bpm [2844b/mi] 47cal 29/83rpm Add a comment	2.4mi, 46:34 Walk - General 1) 1mi - 19:01(19:01/mi) 101/116bpm [1921b/mi] 152cal 51/66rpm 2) 1mi - 17:57(17:57/mi) 104/117bpm [1866b/mi] 136cal 55/115rpm 3) 0.38mi - 9:36(24:59/mi) 106/119bpm [2649b/mi] 72cal 44/68rpm Add a comment	4.1mi, 20:24 Bike - General 1) 1mi - 4:50(4:50/mi) 83/105bpm [401b/mi] 29cal 2) 1mi - 5:40(5:40/mi) 84/105bpm [475b/mi] 32cal 3) 1mi - 4:33(4:33/mi) 92/109bpm [418b/mi] 32cal 4) 1mi - 4:44(4:44/mi) 90/104bpm [426b/mi] 30cal 5) 0.08mi - 38(7:31/mi) 101/120bpm [760b/mi] 5cal Add a comment	2mi, 35:29 Walk - General 1) 1mi - 15:00(15:00/mi) 107/144bpm [1605b/mi] 146cal 59/72rpm 2) 0.98mi - 20:29(20:50/mi) 119/137bpm [2480b/mi] 200cal 50/66rpm Add a comment	3.1mi, 1:18:07 Walk - General 1) 1mi - 27:50(27:50/mi) 83/100bpm [2310b/mi] 167cal 34/77rpm 2) 1mi - 28:26(28:26/mi) 94/117bpm [2672b/mi] 178cal 35/112rpm 3) 1mi - 21:46(21:46/mi) 90/103bpm [1958b/mi] 129cal 27/117rpm 4) 0.07mi - 6(1:31/mi) 86/87bpm [131b/mi] Add a comment	2.4mi, 44:24 Walk - General 1) 1mi - 19:21(19:21/mi) 122/145bpm [2360b/mi] 230cal 50/66rpm 2) 1mi - 17:50(17:50/mi) 126/144bpm [2246b/mi] 193cal 55/64rpm 3) 0.44mi - 7:14(16:27/mi) 115/128bpm [1892b/mi] 68cal 59/64rpm Add a comment
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
2.5mi, 49:14 Walk - General 1) 1mi - 20:11(20:11/mi) 98/111bpm [1978b/mi] 159cal 48/65rpm 2) 1mi - 17:03(17:03/mi) 103/123bpm [1756b/mi] 138cal 54/65rpm 3) 0.52mi - 12:00(23:15/mi) 115/137bpm [2674b/mi] 108cal 36/65rpm Add a comment	2.7mi, 56:06 Walk - General 1) 1mi - 18:19(18:19/mi) 111/127bpm [2033b/mi] 159cal 50/65rpm 2) 1mi - 21:28(21:28/mi) 104/120bpm [2233b/mi] 155cal 41/65rpm 3) 0.69mi - 16:19(23:32/mi) 104/125bpm [2448b/mi] 113cal 34/62rpm Add a comment	-	4mi, 25:04 Bike - General 1) 1mi - 5:30(5:30/mi) 98/115bpm [539b/mi] 48cal 2) 1mi - 6:30(6:30/mi) 113/135bpm [735b/mi] 74cal 3) 1mi - 6:55(6:55/mi) 138/147bpm [954b/mi] 110cal 4) 0.98mi - 6:09(6:18/mi) 132/150bpm [831b/mi] 90cal Add a comment 0.1mi, 1:43 Walk - General 1) 0.07mi - 1:43(25:23/mi) 108/116bpm [2741b/mi] 16cal 41/64rpm Add a comment 3.8mi, 19:08 Bike - General 1) 1mi - 5:11(5:11/mi) 105/150bpm [545b/mi] 52cal 2) 1mi - 5:17(5:17/mi) 108/120bpm [571b/mi] 53cal 3) 1mi - 4:30(4:30/mi) 104/114bpm [469b/mi] 39cal 4) 0.83mi - 4:09(4:59/mi) 100/112bpm [499b/mi] 30cal Add a comment	3mi, 36:29 Bike - General 1) 1mi - 18:50(18:50/mi) 75/88bpm [1412b/mi] 132cal 53/62rpm 2) 1mi - 15:20(15:20/mi) 70/96bpm [1073b/mi] 106cal 49/117rpm 3) 1mi - 2:16(2:16/mi) 87/103bpm [197b/mi] 14cal 4) 0.03mi - 4(2:04/mi) 81/84bpm [168b/mi] Add a comment	2.3mi, 40:13 Walk - General 1) 1mi - 18:17(18:17/mi) 92/120bpm [1682b/mi] 143cal 55/64rpm 2) 1mi - 16:55(16:55/mi) 98/119bpm [1657b/mi] 141cal 57/64rpm 3) 0.3mi - 5:01(16:35/mi) 106/117bpm [1758b/mi] 44cal 58/62rpm Add a comment	2mi, 46:32 Walk - General 1) 1mi - 20:33(20:33/mi) 95/114bpm [1952b/mi] 158cal 48/69rpm 2) 0.99mi - 25:59(26:10/mi) 77/92bpm [2015b/mi] 122cal 19/79rpm Add a comment
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	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26
1.9mi, 27:16 Run - General 1) 1mi - 15:39(15:39/mi) 97/144bpm [1518b/mi] 149cal 57/87rpm 2) 0.87mi - 11:37(13:22/mi) 129/151bpm [1724b/mi] 150cal 61/121rpm Add a comment	2.4mi, 47:03 Walk - General 1) 1mi - 17:36(17:36/mi) 112/133bpm [1972b/mi] 168cal 54/64rpm 2) 1mi - 20:15(20:15/mi) 117/128bpm [2369b/mi] 168cal 49/61rpm 3) 0.42mi - 9:12(21:42/mi) 113/128bpm [2453b/mi] 67cal 47/60rpm Add a comment 0mi, 27:24 Cross - Strength Add a comment	-	2.5mi, 47:01 Walk - General 1) 1mi - 18:49(18:49/mi) 99/119bpm [1863b/mi] 151cal 49/63rpm 2) 1mi - 19:21(19:21/mi) 119/139bpm [2302b/mi] 179cal 50/108rpm 3) 0.5mi - 8:51(17:42/mi) 121/129bpm [2141b/mi] 75cal 56/62rpm Add a comment	-	0mi, 31:55 Cross - Strength Add a comment 1.9mi, 25:04 Run - General 1) 0mi - 1(0/mi) 2) 0.9mi - 10:44(11:59/mi) 133/158bpm [1594b/mi] 148cal Add a comment	-

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