Penky69

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Recent Training
20th Nov	Strength	0mi	1:00:40
19th Nov	Treadmill	4.2mi	45:02
14th Nov	Treadmill	5.1mi	55:03
12th Nov	General	5.1mi	57:25
9th Nov	General	1.7mi	19:48

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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Followers (5)

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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	0	0	178
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	42	0	774
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

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
0mi, 1:03:55 Cross - Strength Add a comment	5.3mi, 53:54 Run - General 1) 1mi - 11:09(11:09/mi) 142/152bpm [1584b/mi] 100cal 214/284W 2) 0.06mi - 39(11:08/mi) 149/156bpm [1659b/mi] 6cal 229/272W 3) 1mi - 10:10(10:10/mi) 147/168bpm [1495b/mi] 97cal 243/294W 4) 1mi - 9:13(9:13/mi) 169/174bpm [1558b/mi] 99cal 247/332W 5) 1mi - 9:18(9:18/mi) 171/174bpm [1590b/mi] 102cal 244/299W 6) 0.18mi - 1:33(8:45/mi) 171/176bpm [1497b/mi] 17cal 239/254W 7) 1mi - 11:06(11:06/mi) 148/158bpm [1643b/mi] 96cal 211/278W 8) 0.07mi - 46(10:54/mi) 150/152bpm [1635b/mi] 7cal 217/224W Add a comment	5.6mi, 1:02:06 Run - General 1) 1mi - 11:03(11:03/mi) 124/145bpm [1370b/mi] 92cal 222/301W 2) 1mi - 10:44(10:44/mi) 139/148bpm [1492b/mi] 95cal 209/252W 3) 1mi - 10:54(10:54/mi) 137/150bpm [1493b/mi] 93cal 210/300W 4) 1mi - 11:02(11:02/mi) 149/159bpm [1644b/mi] 102cal 220/269W 5) 1mi - 11:33(11:33/mi) 149/159bpm [1722b/mi] 101cal 206/301W 6) 0.63mi - 6:50(10:52/mi) 156/160bpm [1694b/mi] 65cal 247/283W Add a comment	3.1mi, 1:57:13 Walk - General 1) 1mi - 28:48(28:48/mi) 88/111bpm [2534b/mi] 104cal 32/79rpm 2) 1mi - 1:01:29(1:01:29/mi) 84/107bpm [5165b/mi] 172cal 11/80rpm 3) 1mi - 24:41(24:41/mi) 91/112bpm [2247b/mi] 94cal 40/80rpm 4) 0.12mi - 2:15(19:27/mi) 109/113bpm [2120b/mi] 10cal 49/56rpm Add a comment	0mi, 1:17:14 Cross - Strength Add a comment	5.1mi, 58:07 Run - General 1) 1mi - 11:45(11:45/mi) 143/148bpm [1679b/mi] 100cal 207/263W 2) 1mi - 11:13(11:13/mi) 154/164bpm [1727b/mi] 104cal 219/249W 3) 1mi - 11:24(11:24/mi) 146/153bpm [1663b/mi] 98cal 203/238W 4) 1mi - 11:11(11:11/mi) 148/154bpm [1655b/mi] 97cal 204/234W 5) 1mi - 11:15(11:15/mi) 152/163bpm [1711b/mi] 101cal 213/250W 6) 0.12mi - 1:19(10:57/mi) 155/156bpm [1697b/mi] 12cal 224/244W Add a comment	0mi, 1:09:41 Cross - Strength 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
0mi, 53:42 Cross - Strength Add a comment 4.4mi, 49:59 Run - General 1) 1mi - 11:48(11:48/mi) 135/148bpm [1593b/mi] 98cal 218/254W 2) 1mi - 11:22(11:22/mi) 148/160bpm [1683b/mi] 102cal 224/277W 3) 1mi - 11:17(11:17/mi) 144/155bpm [1624b/mi] 97cal 202/260W 4) 1mi - 10:52(10:52/mi) 144/151bpm [1564b/mi] 95cal 206/247W 5) 0.43mi - 4:41(10:49/mi) 162/167bpm [1752b/mi] 45cal 227/273W Add a comment	-	2.7mi, 31:59 Run - General 1) 1mi - 12:22(12:22/mi) 103/126bpm [1274b/mi] 84cal 197/286W 2) 1mi - 11:40(11:40/mi) 133/140bpm [1551b/mi] 94cal 195/237W 3) 0.7mi - 7:57(11:22/mi) 136/139bpm [1545b/mi] 66cal 199/219W Add a comment 0mi, 41:37 Cross - Strength Add a comment	10mi, 1:49:08 Run - General 1) 1mi - 11:31(11:31/mi) 127/136bpm [1463b/mi] 97cal 220/322W 2) 1mi - 11:02(11:02/mi) 148/163bpm [1634b/mi] 104cal 238/332W 3) 1mi - 9:49(9:49/mi) 151/163bpm [1482b/mi] 95cal 234/294W 4) 1mi - 13:58(13:58/mi) 153/165bpm [2137b/mi] 126cal 205/336W 5) 1mi - 10:05(10:05/mi) 155/162bpm [1564b/mi] 95cal 229/293W 6) 1mi - 9:14(9:14/mi) 154/158bpm [1421b/mi] 88cal 229/278W 7) 1mi - 11:47(11:47/mi) 152/163bpm [1791b/mi] 105cal 208/328W 8) 1mi - 9:41(9:41/mi) 152/164bpm [1473b/mi] 87cal 217/297W 9) 1mi - 11:43(11:43/mi) 158/174bpm [1850b/mi] 107cal 208/285W 10) 1mi - 10:13(10:13/mi) 166/174bpm [1695b/mi] 104cal 237/396W 11) 0.01mi - 5(6:39/mi) 175/175bpm [1164b/mi] 1cal 359/374W Add a comment	-	4.2mi, 47:37 Run - General 1) 1mi - 11:44(11:44/mi) 126/139bpm [1477b/mi] 93cal 200/298W 2) 1mi - 11:24(11:24/mi) 137/148bpm [1562b/mi] 97cal 211/302W 3) 1mi - 11:22(11:22/mi) 145/149bpm [1649b/mi] 102cal 225/270W 4) 1mi - 10:59(10:59/mi) 142/149bpm [1560b/mi] 95cal 206/243W 5) 0.2mi - 2:08(10:48/mi) 147/149bpm [1587b/mi] 19cal 217/231W Add a comment	0mi, 56:07 Cross - Strength 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
0mi, 1:05:00 Cross - Strength Add a comment 4.4mi, 48:46 Run - General 1) 1mi - 11:50(11:50/mi) 122/128bpm [1444b/mi] 94cal 209/263W 2) 0.28mi - 3:19(11:41/mi) 127/130bpm [1483b/mi] 27cal 206/239W 3) 0.33mi - 3:00(9:00/mi) 129/134bpm [1161b/mi] 27cal 245/277W 4) 0.12mi - 2:00(16:12/mi) 134/152bpm [2172b/mi] 14cal 130/267W 5) 0.35mi - 3:00(8:39/mi) 141/152bpm [1219b/mi] 29cal 252/278W 6) 0.12mi - 2:00(16:33/mi) 140/158bpm [2317b/mi] 14cal 128/254W 7) 0.34mi - 3:00(8:52/mi) 156/167bpm [1382b/mi] 31cal 265/306W 8) 0.12mi - 2:00(16:29/mi) 144/167bpm [2373b/mi] 15cal 124/250W 9) 0.35mi - 3:00(8:42/mi) 147/160bpm [1278b/mi] 30cal 258/294W 10) 0.12mi - 2:00(16:31/mi) 147/162bpm [2429b/mi] 16cal 145/297W 11) 1mi - 11:06(11:06/mi) 147/157bpm [1632b/mi] 97cal 205/241W 12) 0.23mi - 2:31(10:49/mi) 147/149bpm [1590b/mi] 22cal 211/226W Add a comment	-	1.7mi, 19:48 Run - General 1) 1mi - 12:06(12:06/mi) 147/161bpm [1779b/mi] 107cal 194/245W 2) 0.69mi - 7:42(11:07/mi) 151/156bpm [1678b/mi] 71cal 214/295W Add a comment 3.1mi, 29:21 Run - General 1) 1mi - 9:52(9:52/mi) 142/147bpm [1402b/mi] 93cal 240/290W 2) 1mi - 9:18(9:18/mi) 148/154bpm [1377b/mi] 91cal 254/310W 3) 1mi - 9:22(9:22/mi) 144/148bpm [1349b/mi] 89cal 247/312W 4) 0.1mi - 48(8:05/mi) 144/145bpm [1164b/mi] 8cal 262/291W Add a comment 1.7mi, 19:19 Run - General 1) 1mi - 11:43(11:43/mi) 131/152bpm [1535b/mi] 100cal 214/273W 2) 0.68mi - 7:36(11:15/mi) 143/150bpm [1609b/mi] 67cal 208/268W Add a comment	-	-	5.1mi, 57:25 Run - General 1) 1mi - 11:43(11:43/mi) 147/156bpm [1723b/mi] 101cal 211/259W 2) 1mi - 11:02(11:02/mi) 149/152bpm [1644b/mi] 102cal 218/263W 3) 1mi - 11:15(11:15/mi) 142/152bpm [1597b/mi] 98cal 211/331W 4) 1mi - 11:15(11:15/mi) 140/146bpm [1575b/mi] 94cal 215/251W 5) 1mi - 11:18(11:18/mi) 142/150bpm [1604b/mi] 98cal 221/266W 6) 0.08mi - 52(10:39/mi) 151/151bpm [1609b/mi] 8cal 211/220W 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
5.1mi, 55:03 Run - Treadmill 1) 1mi - 11:11(11:11/mi) 129/140bpm [1442b/mi] 90cal 207/247W 2) 0.37mi - 3:53(10:31/mi) 136/138bpm [1430b/mi] 33cal 220/271W 3) 0.58mi - 5:00(8:41/mi) 159/166bpm [1381b/mi] 51cal 256/285W 4) 0.08mi - 2:00(25:47/mi) 147/166bpm [3790b/mi] 18cal 81/262W 5) 0.57mi - 5:00(8:47/mi) 158/168bpm [1389b/mi] 50cal 253/272W 6) 0.05mi - 2:00(40:02/mi) 145/171bpm [5806b/mi] 17cal 55/266W 7) 0.58mi - 5:00(8:34/mi) 160/169bpm [1371b/mi] 50cal 261/278W 8) 0.04mi - 2:00(45:58/mi) 146/169bpm [6710b/mi] 17cal 47/276W 9) 0.59mi - 5:00(8:30/mi) 161/173bpm [1367b/mi] 50cal 263/294W 10) 0.07mi - 2:00(29:24/mi) 150/170bpm [4411b/mi] 17cal 73/260W 11) 0.6mi - 5:00(8:23/mi) 160/169bpm [1341b/mi] 49cal 265/290W 12) 0.06mi - 2:00(33:07/mi) 149/168bpm [4936b/mi] 16cal 65/295W 13) 0.47mi - 5:00(10:37/mi) 143/148bpm [1518b/mi] 38cal 216/251W Add a comment	-	-	-	-	4.2mi, 45:02 Run - Treadmill 1) 1mi - 10:49(10:49/mi) 146/162bpm [1579b/mi] 100cal 212/231W 2) 1mi - 10:56(10:56/mi) 149/171bpm [1628b/mi] 99cal 210/237W 3) 1mi - 10:24(10:24/mi) 140/142bpm [1456b/mi] 88cal 221/243W 4) 1mi - 10:30(10:30/mi) 142/146bpm [1490b/mi] 89cal 220/254W 5) 0.15mi - 2:24(16:29/mi) 139/145bpm [2291b/mi] 19cal 140/253W Add a comment	0mi, 1:00:40 Cross - Strength Add a comment

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