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Slow Al

Last on at 8am, 7th Jan 2025

RS

FETCH SUPPORTER

About
Bests
All Races
Mileage
Training

FERC

Miles
5029
Miles
951

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Recent Training
10th Jan	General	1.6mi	24:56
10th Jan	General	3.4mi	37:02
8th Jan	General	4.9mi	49:38
7th Jan	General	3.4mi	33:25
6th Jan	General	3.5mi	58:19

12 Month Benchmarks	Run
Mile	8:07
5k	26:00
5mi	46:13
10k	57:48
10mi	1:33:50
Half	2:02:48
20mi	3:25:14
Mara	6:02:52
50k	7:12:55

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB

2019		Result	WAVA	Distance
13 Oct	Cabbage Patch 10			10mi
17 Mar	Fleet Half Marathon			13.1mi

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	5	0	0	0	0	0	0	0	0	0	0	0	5
2025	22	0	0	0	0	0	0	0	0	0	0	0	22
2024	7	4	0	0	14	0	5	0	0	0	0	24	54
2024	53	79	66	64	77	97	45	39	21	97	31	88	756
2023	17	6	42	2	21	34	4	0	0	0	0	13	138
2023	106	63	85	71	97	109	116	59	70	51	69	55	951
2022	42	62	89	93	22	2	11	6	0	0	0	0	326
2022	111	67	102	105	91	83	53	128	112	42	56	39	989
2021	0	0	0	0	0	6	62	73	64	112	69	41	427
2021	82	41	81	67	104	67	33	55	99	61	112	115	917
2020	30	22	58	13	90	106	106	59	114	51	82	122	853
2019	17	52	36	23	171	109	9	10	52	26	3	31	541

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	Sun 22nd Dec Dec 22
2.6mi, 40:39 Walk - General 1) 1mi - 15:51(15:51/mi) 97/112bpm [1537b/mi] 107cal 61/124rpm 2) 1mi - 15:32(15:32/mi) 121/134bpm [1880b/mi] 120cal 61/64rpm 3) 0.58mi - 9:16(16:02/mi) 134/147bpm [2149b/mi] 78cal 59/63rpm Add a comment 3.1mi, 32:07 Run - General 1) 1mi - 10:07(10:07/mi) 148/159bpm [1496b/mi] 122cal 2) 1mi - 10:12(10:12/mi) 167/180bpm [1705b/mi] 144cal 3) 1mi - 10:11(10:11/mi) 167/180bpm [1702b/mi] 144cal 4) 0.14mi - 1:37(11:25/mi) 160/169bpm [1826b/mi] 21cal Add a comment	8.2mi, 1:27:52 Run - General 1) 1mi - 10:42(10:42/mi) 144/155bpm [1540b/mi] 124cal 2) 1mi - 10:31(10:31/mi) 157/167bpm [1650b/mi] 136cal 3) 1mi - 10:31(10:31/mi) 164/172bpm [1725b/mi] 139cal 4) 1mi - 10:32(10:32/mi) 166/174bpm [1750b/mi] 138cal 5) 1mi - 10:46(10:46/mi) 165/172bpm [1776b/mi] 144cal 6) 1mi - 10:47(10:47/mi) 165/175bpm [1780b/mi] 144cal 7) 1mi - 11:28(11:28/mi) 159/171bpm [1823b/mi] 138cal 8) 1mi - 10:30(10:30/mi) 170/179bpm [1786b/mi] 145cal 9) 0.19mi - 2:05(11:00/mi) 167/175bpm [1837b/mi] 27cal Add a comment	2.5mi, 37:53 Walk - General 1) 1mi - 15:00(15:00/mi) 105/117bpm [1576b/mi] 109cal 62/65rpm 2) 1mi - 15:05(15:05/mi) 109/128bpm [1644b/mi] 113cal 62/122rpm 3) 0.47mi - 7:48(16:46/mi) 114/132bpm [1912b/mi] 58cal 53/64rpm Add a comment	10mi, 1:46:29 Run - General 1) 1mi - 10:07(10:07/mi) 152/163bpm [1538b/mi] 126cal 2) 1mi - 10:14(10:14/mi) 165/179bpm [1688b/mi] 138cal 3) 1mi - 10:40(10:40/mi) 166/172bpm [1772b/mi] 144cal 4) 1mi - 11:23(11:23/mi) 164/178bpm [1867b/mi] 154cal 5) 1mi - 10:29(10:29/mi) 172/182bpm [1803b/mi] 148cal 6) 1mi - 10:09(10:09/mi) 168/184bpm [1706b/mi] 141cal 7) 1mi - 11:00(11:00/mi) 161/175bpm [1771b/mi] 139cal 8) 1mi - 10:45(10:45/mi) 165/176bpm [1775b/mi] 142cal 9) 1mi - 10:32(10:32/mi) 167/176bpm [1758b/mi] 134cal 10) 0.95mi - 11:09(11:42/mi) 159/171bpm [1860b/mi] 130cal Add a comment	3.2mi, 1:10:11 Walk - General 1) 1mi - 16:52(16:52/mi) 102/133bpm [1720b/mi] 114cal 57/63rpm 2) 1mi - 27:24(27:24/mi) 115/143bpm [3151b/mi] 181cal 33/66rpm 3) 1mi - 22:03(22:03/mi) 118/137bpm [2602b/mi] 144cal 45/67rpm 4) 0.24mi - 3:52(16:05/mi) 131/141bpm [2108b/mi] 31cal 55/65rpm Add a comment	-	2.6mi, 45:22 Walk - General 1) 1mi - 16:17(16:17/mi) 109/132bpm [1775b/mi] 110cal 60/74rpm 2) 1mi - 17:02(17:02/mi) 114/130bpm [1941b/mi] 119cal 49/124rpm 3) 0.55mi - 12:03(21:55/mi) 109/128bpm [2388b/mi] 74cal 36/65rpm Add a comment
Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29
13.4mi, 3:00:22 Run - General 1) 1mi - 11:59(11:59/mi) 148/160bpm [1774b/mi] 137cal 2) 1mi - 12:11(12:11/mi) 156/173bpm [1901b/mi] 148cal 3) 1mi - 11:49(11:49/mi) 151/167bpm [1784b/mi] 139cal 4) 1mi - 11:16(11:16/mi) 147/166bpm [1655b/mi] 129cal 5) 1mi - 11:12(11:12/mi) 154/168bpm [1724b/mi] 133cal 6) 1mi - 12:13(12:13/mi) 151/164bpm [1845b/mi] 139cal 7) 1mi - 11:08(11:08/mi) 155/171bpm [1726b/mi] 129cal 8) 1mi - 12:38(12:38/mi) 150/164bpm [1896b/mi] 135cal 9) 1mi - 14:34(14:34/mi) 146/167bpm [2126b/mi] 137cal 10) 1mi - 17:21(17:21/mi) 134/163bpm [2325b/mi] 127cal 11) 1mi - 18:09(18:09/mi) 126/153bpm [2287b/mi] 115cal 12) 1mi - 16:57(16:57/mi) 123/148bpm [2085b/mi] 111cal 13) 1mi - 14:11(14:11/mi) 133/159bpm [1886b/mi] 123cal 14) 0.37mi - 4:45(12:59/mi) 140/163bpm [1818b/mi] 48cal Add a comment	-	9.2mi, 1:41:00 Run - General 1) 1mi - 10:26(10:26/mi) 147/156bpm [1533b/mi] 123cal 2) 1mi - 10:57(10:57/mi) 156/166bpm [1709b/mi] 136cal 3) 1mi - 10:58(10:58/mi) 158/165bpm [1732b/mi] 134cal 4) 1mi - 10:38(10:38/mi) 159/169bpm [1691b/mi] 132cal 5) 1mi - 12:54(12:54/mi) 159/173bpm [2050b/mi] 160cal 6) 1mi - 10:22(10:22/mi) 159/176bpm [1649b/mi] 123cal 7) 1mi - 10:14(10:14/mi) 156/170bpm [1596b/mi] 123cal 8) 1mi - 10:30(10:30/mi) 156/165bpm [1638b/mi] 127cal 9) 1mi - 11:25(11:25/mi) 150/170bpm [1713b/mi] 119cal 10) 0.23mi - 2:36(11:11/mi) 157/162bpm [1755b/mi] 31cal Add a comment	-	-	-	-
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
-	-	-	3.6mi, 37:19 Run - General 1) 1mi - 10:38(10:38/mi) 148/159bpm [1574b/mi] 128cal 2) 1mi - 9:40(9:40/mi) 161/168bpm [1557b/mi] 125cal 3) 1mi - 10:16(10:16/mi) 167/177bpm [1714b/mi] 137cal 4) 0.63mi - 6:45(10:41/mi) 159/167bpm [1699b/mi] 85cal Add a comment	-	-	6.5mi, 1:20:12 Run - General 1) 1mi - 11:23(11:23/mi) 151/161bpm [1719b/mi] 133cal 2) 1mi - 14:17(14:17/mi) 159/173bpm [2272b/mi] 178cal 3) 1mi - 11:43(11:43/mi) 165/183bpm [1933b/mi] 153cal 4) 1mi - 11:48(11:48/mi) 165/181bpm [1947b/mi] 152cal 5) 1mi - 10:25(10:25/mi) 162/179bpm [1688b/mi] 134cal 6) 1mi - 15:02(15:02/mi) 159/173bpm [2392b/mi] 177cal 7) 0.54mi - 5:33(10:16/mi) 164/174bpm [1685b/mi] 73cal 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
3.5mi, 58:19 Walk - General 1) 1mi - 15:31(15:31/mi) 109/122bpm [1692b/mi] 108cal 62/121rpm 2) 1mi - 17:08(17:08/mi) 113/139bpm [1937b/mi] 132cal 55/69rpm 3) 1mi - 18:20(18:20/mi) 105/121bpm [1924b/mi] 117cal 53/66rpm 4) 0.45mi - 7:20(16:25/mi) 114/125bpm [1871b/mi] 56cal 56/66rpm Add a comment	3.4mi, 33:25 Run - General 1) 1mi - 10:01(10:01/mi) 154/182bpm [1543b/mi] 126cal 2) 1mi - 9:15(9:15/mi) 168/185bpm [1553b/mi] 128cal 3) 1mi - 9:30(9:30/mi) 169/183bpm [1605b/mi] 133cal 4) 0.4mi - 4:39(11:44/mi) 157/165bpm [1842b/mi] 58cal Add a comment	4.9mi, 49:38 Run - General 1) 1mi - 10:16(10:16/mi) 154/167bpm [1580b/mi] 127cal 2) 1mi - 9:43(9:43/mi) 161/171bpm [1566b/mi] 127cal 3) 1mi - 10:25(10:25/mi) 167/175bpm [1740b/mi] 141cal 4) 1mi - 10:09(10:09/mi) 168/182bpm [1707b/mi] 140cal 5) 0.93mi - 9:05(9:46/mi) 165/172bpm [1612b/mi] 121cal Add a comment	-	1.6mi, 24:56 Walk - General 1) 1mi - 16:04(16:04/mi) 99/114bpm [1591b/mi] 110cal 60/66rpm 2) 0.56mi - 8:51(15:56/mi) 107/124bpm [1705b/mi] 69cal 61/121rpm Add a comment 3.4mi, 37:02 Run - General 1) 1mi - 11:41(11:41/mi) 157/169bpm [1835b/mi] 133cal 2) 1mi - 10:42(10:42/mi) 161/169bpm [1722b/mi] 138cal 3) 1mi - 10:19(10:19/mi) 156/166bpm [1610b/mi] 129cal 4) 0.38mi - 4:19(11:29/mi) 154/165bpm [1770b/mi] 53cal Add a comment	-	-

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