Penky69

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Recent Training
19th Dec	Strength	0mi	1:09:59
19th Dec	General	6.1mi	1:07:06
18th Dec	Strength	0mi	1:10:39
17th Dec	General	4mi	46:04
16th Dec	Strength	0mi	1:04:55

12 Month Benchmarks	Run	Bike
Mile	8:25	5:40
5k	27:34	22:09
5mi	46:02	0
10k	57:19	0
10mi	1:32:44	0
Half	2:02:00	0

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Buddies (7)

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Best Times
Best WAVA

Dist	Races	2018	2019	2020	2024	PB	WB
5mi	1	43:52 60.66				43:52 8:46/mi	60.66
10km	1		55:11 60.36			55:11 8:53/mi	60.36
10mi	1	1:36:51 56.64				1:36:51 9:41/mi	56.64
13.1mi	7	2:03:54 58.21	2:03:17 59.19	2:03:31 59.08	2:06:27 60.56	2:03:17 9:25/mi	60.56
15mi	3	2:54:13 47.25	2:29:04 55.87	2:29:07 56.52		2:29:04 9:56/mi	56.52
30km	1		3:08:48 55.42			3:08:48 10:08/mi	55.42
26.2mi	2	5:08:35 47.74	4:29:03 55.44			4:29:03 10:16/mi	55.44

2024		Result	WAVA	Distance
21 Jan	Brass Monkey Half Marathon SB	2:06:27	60.56	13.1mi
2021		Result	WAVA	Distance
30 Oct	Snowdonia Marathon			26.2mi
2020		Result	WAVA	Distance
8 Mar	Cambridge Half Marathon SB	2:03:31	59.08	13.1mi
19 Jan	Folksworth 15 SB	2:29:07	56.52	15mi
2019		Result	WAVA	Distance
17 Nov	St Neots Riverside Half Marathon PB	2:03:17	59.19	13.1mi
27 Oct	Valencia Half Marathon	2:18:12	52.81	13.1mi
5 May	Langtoft 10k PB	55:11	60.36	10km
7 Apr	Greater Manchester Marathon PB	4:29:03	55.44	26.2mi
17 Feb	Stamford 30k PB	3:08:48	55.42	30km
20 Jan	Folksworth 15 PB	2:29:04	55.87	15mi
2018		Result	WAVA	Distance
25 Nov	Wolverton 5 PB	43:52	60.66	5mi
18 Nov	St Neots Riverside Half Marathon SB	2:03:54	58.21	13.1mi
28 Oct	Fenland 10 PB	1:36:51	56.64	10mi
30 Sep	Robin Hood Half Marathon	2:11:01	55.05	13.1mi
19 May	White Peak Marathon SB	5:08:35	47.74	26.2mi
11 Feb	LEICESTERSHIRE HALF MARATHON	2:09:11	55.20	13.1mi
21 Jan	Folksworth 15 SB	2:54:13	47.25	15mi

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	12	0	23	0	8	11	16	23	62	24	4	10	193
2024	0	0.7	0	0	0	0	0	0	0	0	0	0	0.7
2024	81	75	81	67	68	56	65	100	68	71	62	17	811
2024	0	0	0	0	0	0	7	8	0	0	0	0	15
2023	0	0	0	0	21	1	9	8	67	0	0	3	109
2023	0	0	0	2.1	1.5	0.9	0	0	0.8	0	0	0	5.3
2023	53	50	53	28	38	44	62	70	33	57	79	109	676
2023	0	0	0	0	15	14	0	2	28	0	0	0	59
2022	0	0	25	11	22	11	76	16	45	4	0	0	210
2022	52	25	24	53	33	56	25	45	56	80	64	51	564
2022	0	0	0	0	0	0	0	25	0	0	0	0	25
2021	0	0	0	11	17	0	0	10	45	3	5	8	100
2021	82	43	100	105	101	74	69	72	40	68	70	46	868
2021	0	0	0	0	0	0	0	0	0	0	16	0	16
2020	0	0	0	0	0	0	0	3	6	0	0	0	9
2020	73	91	67	90	90	45	66	86	66	91	81	72	918
2020	0	0	0	8	0	0	0	11	0	0	0	0	18
2019	0	0	0	0	0	0	0	0	0	0	0	4	4
2019	130	134	124	69	45	51	70	81	84	95	63	66	1012
2018	0	5	0	9	0	0	0	0	0	0	0	0	14
2018	74	113	128	141	74	59	61	71	62	73	82	126	1064
2017	104	120	136	80	56	74	95	87	78	51	67	71	1017
2017	0	0	0	16	0	0	0	0	0	0	0	0	16
2016	86	124	136	96	52	83	76	90	44	74	72	111	1044
2016	0	0	0	0	0	14	10	0	0	0	0	0	25

Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
-	5.3mi, 57:17 Run - General 1) 1mi - 11:18(11:18/mi) 144/151bpm [1626b/mi] 101cal 211/282W 2) 0.1mi - 1:05(10:30/mi) 153/157bpm [1606b/mi] 10cal 258/305W 3) 1mi - 10:50(10:50/mi) 142/158bpm [1539b/mi] 97cal 225/315W 4) 1mi - 10:34(10:34/mi) 160/171bpm [1691b/mi] 105cal 235/287W 5) 1mi - 10:42(10:42/mi) 158/170bpm [1689b/mi] 103cal 217/354W 6) 0.09mi - 54(10:15/mi) 166/171bpm [1703b/mi] 9cal 199/237W 7) 1mi - 10:57(10:57/mi) 142/154bpm [1555b/mi] 93cal 209/306W 8) 0.09mi - 59(10:36/mi) 148/149bpm [1568b/mi] 9cal 226/237W Add a comment	3.7mi, 40:39 Run - General 1) 1mi - 11:16(11:16/mi) 148/157bpm [1667b/mi] 103cal 227/277W 2) 1mi - 11:05(11:05/mi) 154/163bpm [1706b/mi] 103cal 229/306W 3) 1mi - 10:59(10:59/mi) 150/153bpm [1647b/mi] 100cal 208/280W 4) 0.67mi - 7:20(11:00/mi) 151/155bpm [1660b/mi] 67cal 208/248W Add a comment	0mi, 59:29 Cross - Strength Add a comment	0mi, 53:25 Cross - Strength Add a comment 4.1mi, 43:07 Run - Treadmill 1) 1mi - 10:39(10:39/mi) 127/134bpm [1353b/mi] 81cal 215/235W 2) 1mi - 10:48(10:48/mi) 133/136bpm [1436b/mi] 84cal 211/228W 3) 1mi - 11:09(11:09/mi) 135/140bpm [1506b/mi] 87cal 205/224W 4) 1mi - 8:55(8:55/mi) 158/164bpm [1409b/mi] 87cal 251/260W 5) 0.08mi - 1:35(20:39/mi) 151/170bpm [3117b/mi] 14cal 92/248W Add a comment	-	4mi, 2:44:37 Walk - General 1) 1mi - 36:15(36:15/mi) 87/106bpm [3153b/mi] 121cal 28/79rpm 2) 1mi - 54:53(54:53/mi) 77/106bpm [4226b/mi] 122cal 10/80rpm 3) 1mi - 46:27(46:27/mi) 74/89bpm [3437b/mi] 92cal 5/78rpm 4) 0.97mi - 27:03(27:48/mi) 91/107bpm [2529b/mi] 97cal 34/77rpm Add a comment 2mi, 23:18 Run - General 1) 1mi - 11:33(11:33/mi) 109/138bpm [1259b/mi] 87cal 205/270W 2) 1mi - 11:24(11:24/mi) 123/140bpm [1402b/mi] 90cal 210/262W 3) 0.03mi - 21(10:27/mi) 137/138bpm [1431b/mi] 3cal 218/221W Add a comment
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
-	2.1mi, 36:54 Walk - General 1) 1mi - 17:36(17:36/mi) 97/118bpm [1708b/mi] 88cal 56/67rpm 2) 1mi - 17:19(17:19/mi) 102/120bpm [1767b/mi] 87cal 57/70rpm 3) 0.12mi - 1:59(16:45/mi) 112/119bpm [1875b/mi] 10cal 57/62rpm Add a comment	4mi, 41:48 Run - General 1) 0.85mi - 10:00(11:47/mi) 136/146bpm [1602b/mi] 84cal 215/253W 2) 1mi - 9:10(9:10/mi) 164/173bpm [1502b/mi] 96cal 256/300W 3) 0.63mi - 5:50(9:19/mi) 168/175bpm [1566b/mi] 62cal 249/311W 4) 0.88mi - 10:00(11:22/mi) 150/164bpm [1705b/mi] 88cal 205/243W 5) 0.61mi - 6:48(11:10/mi) 139/149bpm [1551b/mi] 57cal 201/226W Add a comment	-	0mi, 58:36 Cross - Strength Add a comment 0mi, 1:00:39 Cross - Strength Add a comment	-	3.2mi, 31:38 Run - General 1) 1mi - 10:01(10:01/mi) 133/146bpm [1332b/mi] 90cal 246/371W 2) 1mi - 10:16(10:16/mi) 144/148bpm [1478b/mi] 96cal 232/319W 3) 1mi - 10:00(10:00/mi) 147/152bpm [1471b/mi] 95cal 243/287W 4) 0.16mi - 1:21(8:38/mi) 146/149bpm [1261b/mi] 13cal 258/300W Add a comment
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
7.2mi, 2:12:21 Walk - General 1) 1mi - 19:47(19:47/mi) 90/104bpm [1781b/mi] 85cal 49/102rpm 2) 1mi - 19:08(19:08/mi) 94/107bpm [1798b/mi] 85cal 51/65rpm 3) 1mi - 19:25(19:25/mi) 99/121bpm [1922b/mi] 88cal 52/114rpm 4) 1mi - 16:52(16:52/mi) 102/120bpm [1721b/mi] 84cal 58/64rpm 5) 1mi - 16:43(16:43/mi) 100/110bpm [1671b/mi] 79cal 60/64rpm 6) 1mi - 17:03(17:03/mi) 103/111bpm [1756b/mi] 82cal 58/64rpm 7) 1mi - 18:42(18:42/mi) 109/118bpm [2037b/mi] 91cal 51/62rpm 8) 0.15mi - 4:42(31:35/mi) 97/109bpm [3064b/mi] 16cal 28/59rpm Add a comment	-	-	-	0mi, 1:08:11 Cross - Strength Add a comment	-	-
Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21
0.8mi, 13:38 Walk - General 1) 0.82mi - 13:38(16:36/mi) 113/124bpm [1876b/mi] 71cal 58/64rpm Add a comment	0mi, 1:04:55 Cross - Strength Add a comment	4mi, 46:04 Run - General 1) 1mi - 11:36(11:36/mi) 132/143bpm [1531b/mi] 97cal 214/283W 2) 1mi - 11:32(11:32/mi) 149/159bpm [1719b/mi] 104cal 222/270W 3) 1mi - 11:38(11:38/mi) 143/159bpm [1663b/mi] 97cal 197/245W 4) 1mi - 11:13(11:13/mi) 145/149bpm [1626b/mi] 99cal 206/268W 5) 0.01mi - 6(10:32/mi) 147/147bpm [1548b/mi] 1cal 208/211W Add a comment	0mi, 1:10:39 Cross - Strength Add a comment	0mi, 1:09:59 Cross - Strength Add a comment 6.1mi, 1:07:06 Run - General 1) 1mi - 11:25(11:25/mi) 129/140bpm [1472b/mi] 97cal 223/284W 2) 1mi - 11:25(11:25/mi) 135/141bpm [1540b/mi] 97cal 222/340W 3) 1mi - 9:10(9:10/mi) 140/146bpm [1283b/mi] 85cal 264/360W 4) 1mi - 11:23(11:23/mi) 136/141bpm [1549b/mi] 94cal 203/273W 5) 1mi - 11:22(11:22/mi) 133/139bpm [1512b/mi] 88cal 208/272W 6) 1mi - 11:17(11:17/mi) 131/135bpm [1479b/mi] 91cal 215/277W 7) 0.1mi - 1:04(10:56/mi) 130/131bpm [1422b/mi] 9cal 223/237W Add a comment	-	-

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