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Jiraf

Last on at 9am, 6th Sep 2024

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Mileage
Training

Miles
835
Miles
3
Miles
9
Miles
1730

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Recent Training
7th Sep	General	3.7mi	1:32:45
7th Sep	General	0.2mi	9:39
7th Sep	General	1.6mi	1:17:41
7th Sep	General	0.7mi	19:48
7th Sep	General	3mi	28:39

12 Month Benchmarks	Run	Bike
Mile	5:57	6:11
5k	25:44	24:49
5mi	54:45	0
10k	1:13:30	0

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2024 Targets	Set your targets
Run 500 Walk 1000

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Best Times
Best WAVA

Dist	Races	PB	WB

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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	55	60	80	96	56	60	45	73	13	0	0	0	536
2024	0	0	1.3	0	0	0	0	0	0.2	0	0	0	1.4
2024	11	33	26	17	26	31	6	27	3	0	0	0	181
2024	0	0	0	0	5	0	0	0	0	0	0	0	5
2023	37	63	59	72	42	37	33	38	67	53	110	61	672
2023	0	0	0	0	0	0	0	0	0	1.5	0	0	1.5
2023	6	12	16	21	25	17	19	30	15	10	13	49	233
2023	0	4	0	0	0	0	0	0	0	0	0	0	4
2022	25	45	53	54	24	18	73	25	50	64	60	32	522
2022	22	17	20	20	23	16	19	36	12	26	16	89	316
2019	40	44	0	0	0	0	0	0	0	0	0	0	84
2018	0	0	0	0	0	0	0	0	0	0	0	22	22

Mon 12th Aug Aug 12	Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18
-	1.1mi, 27:08 Walk - General 1) 0.62mi - 13:46(22:09/mi) 92/104bpm [2037b/mi] 63cal 53/60rpm 2) 0.52mi - 13:22(25:54/mi) 92/105bpm [2383b/mi] 52cal 46/65rpm Add a comment 1.2mi, 39:59 Walk - General 1) 0.62mi - 13:45(22:08/mi) 105/115bpm [2323b/mi] 73cal 50/60rpm 2) 0.54mi - 26:14(48:33/mi) 89/109bpm [4321b/mi] 99cal 18/92rpm Add a comment	-	-	4.5mi, 53:18 Run - General 1) 0.62mi - 8:04(12:59/mi) 131/149bpm [1701b/mi] 76cal 2) 0.62mi - 7:10(11:32/mi) 151/163bpm [1742b/mi] 77cal 3) 0.62mi - 6:27(10:23/mi) 139/164bpm [1444b/mi] 64cal 4) 0.62mi - 8:14(13:14/mi) 139/157bpm [1840b/mi] 79cal 5) 0.62mi - 7:48(12:33/mi) 146/153bpm [1833b/mi] 77cal 6) 0.62mi - 7:42(12:24/mi) 144/156bpm [1786b/mi] 74cal 7) 0.62mi - 6:40(10:44/mi) 140/150bpm [1502b/mi] 65cal 8) 0.11mi - 1:12(10:45/mi) 143/146bpm [1537b/mi] 12cal Add a comment	1.2mi, 40:17 Walk - General 1) 0.62mi - 20:27(32:55/mi) 95/131bpm [3127b/mi] 101cal 28/76rpm 2) 0.62mi - 19:50(32:01/mi) 85/120bpm [2721b/mi] 75cal 30/80rpm Add a comment 1.3mi, 1:33:21 Walk - General 1) 0.62mi - 15:36(25:07/mi) 87/102bpm [2185b/mi] 69cal 41/57rpm 2) 0.62mi - 1:17:41(2:05:02/mi) 83/105bpm [10377b/mi] 249cal 7/70rpm 3) 0mi - 3(22:49/mi) 79/80bpm [1802b/mi] Add a comment 3.1mi, 29:05 Run - General 1) 0.62mi - 6:10(9:56/mi) 148/167bpm [1470b/mi] 69cal 2) 0.62mi - 5:52(9:27/mi) 156/161bpm [1475b/mi] 70cal 3) 0.62mi - 5:53(9:28/mi) 159/163bpm [1504b/mi] 74cal 4) 0.62mi - 5:45(9:15/mi) 163/169bpm [1507b/mi] 74cal 5) 0.6mi - 5:25(9:04/mi) 165/169bpm [1496b/mi] 64cal Add a comment	4.8mi, 2:02:04 Walk - General 1) 0.62mi - 17:19(27:52/mi) 93/112bpm [2591b/mi] 84cal 39/79rpm 2) 0.62mi - 14:19(23:03/mi) 88/114bpm [2028b/mi] 66cal 44/79rpm 3) 0.62mi - 14:00(22:31/mi) 86/96bpm [1937b/mi] 62cal 47/56rpm 4) 0.62mi - 18:54(30:24/mi) 90/112bpm [2737b/mi] 80cal 34/80rpm 5) 0.62mi - 15:08(24:22/mi) 83/98bpm [2022b/mi] 60cal 45/56rpm 6) 0.62mi - 15:20(24:41/mi) 79/92bpm [1950b/mi] 57cal 46/62rpm 7) 0.62mi - 13:21(21:29/mi) 81/96bpm [1740b/mi] 60cal 52/60rpm 8) 0.49mi - 13:43(27:47/mi) 81/95bpm [2250b/mi] 60cal 39/59rpm Add a comment
Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25
3.6mi, 1:14:43 Walk - General 1) 0.62mi - 12:21(19:53/mi) 62/78bpm [1233b/mi] 65cal 55/64rpm 2) 0.62mi - 12:58(20:52/mi) 65/75bpm [1356b/mi] 56cal 53/60rpm 3) 0.62mi - 13:25(21:35/mi) 67/85bpm [1446b/mi] 56cal 51/80rpm 4) 0.62mi - 13:06(21:05/mi) 70/83bpm [1476b/mi] 67cal 53/60rpm 5) 0.62mi - 12:33(20:12/mi) 74/80bpm [1495b/mi] 61cal 54/59rpm 6) 0.48mi - 10:20(21:38/mi) 77/86bpm [1666b/mi] 50cal 53/58rpm Add a comment	3.3mi, 1:32:51 Walk - General 1) 0.62mi - 24:48(39:55/mi) 89/106bpm [3553b/mi] 123cal 27/78rpm 2) 0.62mi - 19:10(30:50/mi) 79/94bpm [2436b/mi] 69cal 40/80rpm 3) 0.62mi - 17:09(27:36/mi) 82/96bpm [2264b/mi] 71cal 37/76rpm 4) 0.62mi - 14:17(22:59/mi) 77/86bpm [1770b/mi] 63cal 49/57rpm 5) 0.62mi - 13:43(22:05/mi) 74/84bpm [1634b/mi] 59cal 53/67rpm 6) 0.16mi - 3:43(22:58/mi) 80/88bpm [1837b/mi] 14cal 51/62rpm Add a comment	3.4mi, 1:07:06 Walk - General 1) 0.62mi - 12:07(19:30/mi) 81/102bpm [1580b/mi] 58cal 56/63rpm 2) 0.62mi - 11:19(18:13/mi) 86/96bpm [1566b/mi] 57cal 58/62rpm 3) 0.62mi - 12:40(20:23/mi) 86/97bpm [1753b/mi] 70cal 53/61rpm 4) 0.62mi - 12:39(20:22/mi) 89/99bpm [1812b/mi] 68cal 53/59rpm 5) 0.62mi - 13:17(21:23/mi) 82/97bpm [1753b/mi] 60cal 51/62rpm 6) 0.26mi - 5:03(19:43/mi) 70/78bpm [1381b/mi] 24cal 55/61rpm Add a comment	3.4mi, 37:39 Run - General 1) 0.62mi - 6:41(10:45/mi) 127/142bpm [1365b/mi] 60cal 2) 0.62mi - 7:05(11:24/mi) 136/147bpm [1551b/mi] 66cal 3) 0.62mi - 7:12(11:35/mi) 129/144bpm [1494b/mi] 67cal 4) 0.62mi - 7:12(11:36/mi) 132/139bpm [1531b/mi] 65cal 5) 0.62mi - 6:40(10:43/mi) 135/141bpm [1447b/mi] 65cal 6) 0.24mi - 2:49(11:40/mi) 141/149bpm [1646b/mi] 27cal Add a comment	7.2mi, 2:53:26 Walk - General 1) 0.62mi - 12:07(19:30/mi) 79/104bpm [1540b/mi] 71cal 53/64rpm 2) 0.62mi - 12:27(20:03/mi) 86/98bpm [1724b/mi] 65cal 49/62rpm 3) 0.62mi - 14:25(23:12/mi) 87/95bpm [2019b/mi] 69cal 43/79rpm 4) 0.62mi - 11:26(18:24/mi) 91/101bpm [1674b/mi] 62cal 56/67rpm 5) 0.62mi - 11:31(18:32/mi) 99/111bpm [1835b/mi] 66cal 56/60rpm 6) 0.62mi - 19:55(32:03/mi) 87/101bpm [2788b/mi] 82cal 32/60rpm 7) 0.62mi - 14:37(23:31/mi) 86/101bpm [2022b/mi] 69cal 43/75rpm 8) 0.62mi - 11:04(17:49/mi) 87/101bpm [1550b/mi] 59cal 57/63rpm 9) 0.62mi - 15:37(25:08/mi) 89/101bpm [2237b/mi] 72cal 41/61rpm 10) 0.62mi - 12:25(19:59/mi) 92/107bpm [1839b/mi] 62cal 51/62rpm 11) 0.62mi - 21:12(34:06/mi) 80/92bpm [2729b/mi] 74cal 27/78rpm 12) 0.33mi - 16:41(50:02/mi) 71/81bpm [3553b/mi] 47cal 17/76rpm Add a comment	3mi, 3:24:48 Walk - General 1) 0.62mi - 12:05(19:26/mi) 102/114bpm [1982b/mi] 63cal 57/66rpm 2) 0.62mi - 2:18:45(3:43:18/mi) 94/125bpm [20991b/mi] 513cal 4/81rpm 3) 0.62mi - 18:30(29:46/mi) 94/122bpm [2798b/mi] 76cal 36/78rpm 4) 0.62mi - 22:11(35:42/mi) 94/112bpm [3356b/mi] 94cal 31/64rpm 5) 0.51mi - 13:18(25:58/mi) 87/96bpm [2259b/mi] 58cal 43/62rpm Add a comment 0.7mi, 19:35 Walk - General 1) 0.62mi - 16:10(26:00/mi) 107/117bpm [2783b/mi] 98cal 40/69rpm 2) 0.12mi - 3:26(28:44/mi) 111/117bpm [3189b/mi] 21cal 38/57rpm Add a comment 3.1mi, 29:43 Run - General 1) 0.62mi - 6:01(9:40/mi) 142/151bpm [1374b/mi] 60cal 2) 0.62mi - 5:56(9:33/mi) 149/158bpm [1423b/mi] 64cal 3) 0.62mi - 6:05(9:47/mi) 151/158bpm [1476b/mi] 68cal 4) 0.62mi - 5:44(9:13/mi) 148/154bpm [1365b/mi] 62cal 5) 0.61mi - 5:58(9:47/mi) 145/154bpm [1419b/mi] 60cal Add a comment 0.8mi, 20:35 Walk - General 1) 0.62mi - 15:11(24:26/mi) 110/126bpm [2687b/mi] 104cal 48/85rpm 2) 0.19mi - 5:24(28:33/mi) 118/130bpm [3368b/mi] 42cal 24/57rpm Add a comment	8mi, 3:26:54 Walk - General 1) 0.62mi - 14:10(22:49/mi) 86/98bpm [1962b/mi] 65cal 49/65rpm 2) 0.62mi - 13:20(21:27/mi) 88/98bpm [1887b/mi] 67cal 51/58rpm 3) 0.62mi - 26:00(41:51/mi) 81/97bpm [3390b/mi] 94cal 26/79rpm 4) 0.62mi - 17:45(28:33/mi) 81/104bpm [2313b/mi] 70cal 33/80rpm 5) 0.62mi - 14:10(22:49/mi) 80/90bpm [1825b/mi] 63cal 49/77rpm 6) 0.62mi - 14:38(23:33/mi) 80/87bpm [1884b/mi] 66cal 46/79rpm 7) 0.62mi - 13:11(21:14/mi) 83/89bpm [1762b/mi] 66cal 52/60rpm 8) 0.62mi - 24:58(40:11/mi) 79/99bpm [3175b/mi] 86cal 12/75rpm 9) 0.62mi - 20:38(33:12/mi) 73/85bpm [2423b/mi] 79cal 33/71rpm 10) 0.62mi - 12:25(19:59/mi) 74/84bpm [1479b/mi] 57cal 54/59rpm 11) 0.62mi - 12:37(20:18/mi) 78/86bpm [1584b/mi] 60cal 54/58rpm 12) 0.62mi - 12:49(20:38/mi) 79/86bpm [1630b/mi] 60cal 53/63rpm 13) 0.5mi - 10:11(20:32/mi) 78/85bpm [1601b/mi] 43cal 53/63rpm Add a comment
Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1
3.3mi, 1:10:06 Walk - General 1) 0.62mi - 11:23(18:20/mi) 84/89bpm [1540b/mi] 57cal 58/64rpm 2) 0.62mi - 11:17(18:10/mi) 84/92bpm [1526b/mi] 58cal 57/64rpm 3) 0.62mi - 16:40(26:49/mi) 87/105bpm [2333b/mi] 79cal 39/75rpm 4) 0.62mi - 14:15(22:56/mi) 93/110bpm [2133b/mi] 76cal 47/58rpm 5) 0.62mi - 13:23(21:32/mi) 82/94bpm [1765b/mi] 61cal 52/61rpm 6) 0.15mi - 3:07(20:42/mi) 80/85bpm [1657b/mi] 14cal 54/60rpm Add a comment 3.7mi, 1:24:31 Walk - General 1) 0.62mi - 11:11(17:59/mi) 77/96bpm [1385b/mi] 52cal 58/85rpm 2) 0.62mi - 10:06(16:16/mi) 87/105bpm [1415b/mi] 61cal 60/64rpm 3) 0.62mi - 18:47(30:13/mi) 77/104bpm [2327b/mi] 65cal 31/86rpm 4) 0.62mi - 20:42(33:20/mi) 72/86bpm [2399b/mi] 76cal 22/60rpm 5) 0.62mi - 11:35(18:39/mi) 78/87bpm [1454b/mi] 54cal 56/64rpm 6) 0.62mi - 11:55(19:11/mi) 83/92bpm [1593b/mi] 64cal 56/68rpm 7) 0.01mi - 14(18:47/mi) 84/87bpm [1578b/mi] 50/55rpm Add a comment	1.1mi, 25:26 Walk - General 1) 0.62mi - 14:11(22:50/mi) 101/117bpm [2306b/mi] 70cal 47/60rpm 2) 0.52mi - 11:15(21:30/mi) 110/117bpm [2365b/mi] 59cal 55/60rpm Add a comment 1.1mi, 32:50 Walk - General 1) 0.62mi - 13:29(21:42/mi) 83/98bpm [1801b/mi] 67cal 55/61rpm 2) 0.49mi - 19:21(39:29/mi) 87/105bpm [3435b/mi] 79cal 28/77rpm Add a comment	-	-	4.8mi, 1:37:42 Walk - General 1) 0.62mi - 11:55(19:11/mi) 83/94bpm [1592b/mi] 59cal 55/64rpm 2) 0.62mi - 12:25(19:59/mi) 91/112bpm [1818b/mi] 62cal 53/60rpm 3) 0.62mi - 12:31(20:08/mi) 112/123bpm [2256b/mi] 74cal 55/61rpm 4) 0.62mi - 12:16(19:44/mi) 96/118bpm [1894b/mi] 64cal 54/60rpm 5) 0.62mi - 12:15(19:43/mi) 90/98bpm [1775b/mi] 62cal 52/59rpm 6) 0.62mi - 15:43(25:18/mi) 84/93bpm [2126b/mi] 64cal 39/72rpm 7) 0.62mi - 11:36(18:40/mi) 83/91bpm [1549b/mi] 62cal 53/60rpm 8) 0.45mi - 9:02(20:14/mi) 85/96bpm [1720b/mi] 46cal 51/59rpm Add a comment	3.1mi, 28:13 Run - General 1) 0.62mi - 5:29(8:49/mi) 151/173bpm [1332b/mi] 62cal 2) 0.62mi - 5:37(9:03/mi) 171/175bpm [1548b/mi] 74cal 3) 0.62mi - 5:41(9:09/mi) 171/179bpm [1564b/mi] 75cal 4) 0.62mi - 5:37(9:02/mi) 169/173bpm [1527b/mi] 74cal 5) 0.62mi - 5:36(9:02/mi) 170/175bpm [1534b/mi] 73cal 6) 0.03mi - 13(6:42/mi) 168/169bpm [1126b/mi] 2cal Add a comment	3.6mi, 1:46:11 Walk - General 1) 0.62mi - 14:19(23:03/mi) 98/112bpm [2259b/mi] 70cal 45/56rpm 2) 0.62mi - 13:48(22:13/mi) 89/98bpm [1978b/mi] 55cal 46/58rpm 3) 0.62mi - 40:06(1:04:33/mi) 76/101bpm [4906b/mi] 110cal 16/79rpm 4) 0.62mi - 14:09(22:46/mi) 85/96bpm [1936b/mi] 61cal 43/59rpm 5) 0.62mi - 13:03(20:59/mi) 89/101bpm [1868b/mi] 61cal 47/58rpm 6) 0.51mi - 10:45(21:13/mi) 91/110bpm [1930b/mi] 50cal 49/61rpm Add a comment
Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8
-	-	-	-	2.4mi, 54:02 Walk - General 1) 0.62mi - 16:01(25:46/mi) 95/114bpm [2448b/mi] 78cal 43/64rpm 2) 0.62mi - 13:00(20:56/mi) 102/116bpm [2135b/mi] 59cal 54/60rpm 3) 0.62mi - 13:35(21:51/mi) 100/108bpm [2185b/mi] 61cal 53/60rpm 4) 0.5mi - 11:26(22:51/mi) 99/109bpm [2263b/mi] 48cal 51/78rpm Add a comment	3.7mi, 1:32:45 Walk - General 1) 0.62mi - 14:20(23:05/mi) 86/98bpm [1985b/mi] 63cal 52/85rpm 2) 0.62mi - 17:24(28:00/mi) 98/113bpm [2744b/mi] 74cal 41/78rpm 3) 0.62mi - 19:56(32:04/mi) 98/121bpm [3143b/mi] 83cal 36/59rpm 4) 0.62mi - 14:52(23:55/mi) 98/108bpm [2344b/mi] 61cal 47/79rpm 5) 0.62mi - 13:13(21:17/mi) 108/113bpm [2299b/mi] 58cal 55/58rpm 6) 0.58mi - 13:00(22:15/mi) 105/114bpm [2337b/mi] 56cal 51/58rpm Add a comment 0.2mi, 9:39 Swim - General 1) 0.17mi - 9:30(55:35/mi) 102/134bpm [5670b/mi] 73cal 26/rpm 2) 0mi - 3(0/mi) 94/95bpm [INFb/mi] 3) 0mi - 1(0/mi) 93/93bpm [INFb/mi] 4) 0mi - 5(0/mi) 86/87bpm [INFb/mi] Add a comment 1.6mi, 1:17:41 Walk - General 1) 0.62mi - 51:50(1:23:25/mi) 86/118bpm [7174b/mi] 187cal 9/79rpm 2) 0.62mi - 18:36(29:57/mi) 78/98bpm [2336b/mi] 69cal 42/74rpm 3) 0.35mi - 7:15(20:43/mi) 82/93bpm [1699b/mi] 34cal 55/60rpm Add a comment 0.7mi, 19:48 Walk - General 1) 0.62mi - 15:22(24:44/mi) 105/114bpm [2596b/mi] 79cal 43/78rpm 2) 0.07mi - 4:27(1:00:17/mi) 106/111bpm [6389b/mi] 23cal 10/54rpm Add a comment 3mi, 28:39 Run - General 1) 0.62mi - 5:31(8:53/mi) 150/161bpm [1333b/mi] 61cal 2) 0.62mi - 6:13(10:00/mi) 153/161bpm [1530b/mi] 67cal 3) 0.62mi - 5:46(9:17/mi) 158/166bpm [1465b/mi] 69cal 4) 0.62mi - 6:12(9:59/mi) 158/168bpm [1577b/mi] 73cal 5) 0.53mi - 4:57(9:24/mi) 156/162bpm [1465b/mi] 56cal Add a comment 0.9mi, 16:29 Walk - General 1) 0.62mi - 11:54(19:09/mi) 106/118bpm [2029b/mi] 68cal 55/61rpm 2) 0.23mi - 4:35(20:11/mi) 112/119bpm [2261b/mi] 28cal 54/60rpm Add a comment	-

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