JetCo

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Recent Training
5th May	General	9.5mi	1:26:17
3rd May	General	5mi	44:28
1st May	General	0mi	15:06
1st May	General	0.7mi	6:17
27th Apr	General	3.1mi	23:13

12 Month Benchmarks	Run	Bike
Mile	6:59	4:00
5k	22:54	14:16
5mi	39:10	26:16
10k	48:28	37:45
10mi	1:36:38	58:41
Half	2:28:28	0

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Run 621

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2017	2018	2019	2020	2021	2022	2023	PB	WB
5km	7		20:54 68.27		22:02 65.78	22:22 64.80	23:16 63.29	23:58 61.94	20:54 6:44/mi	68.27
8km	1						39:36 60.25		39:36 7:58/mi	60.25
10km	4		46:24 62.45		45:57 64.12		49:32 60.49	50:13 60.18	45:57 7:24/mi	64.12
20km	1				2:51:00 35.73				2:51:00 13:46/mi	35.73
13.1mi	5	1:47:26 58.44		1:51:45 56.66	1:53:06 56.96		1:47:42 60.86		1:47:26 8:12/mi	60.86
26.2mi	3	4:19:12 50.37	3:57:16 55.48						3:57:16 9:03/mi	55.48
56km	2	5:53:58 52.44	5:50:07 53.46						5:50:07 10:04/mi	53.46
86.7km	1	11:20:06 47.17							11:20:06 12:37/mi	47.17
91km	1		10:51:46 52.86						10:51:46 11:32/mi	52.86

2023		Result	WAVA	Distance
28 Oct	Run Town USA Half Marathon		0.00	13.1mi
4 Jul	GTC Red White & Blue SB	23:58	61.94	5km
22 Apr	Reedy River 10k SB	50:13	60.18	10km
2022		Result	WAVA	Distance
29 Oct	Run Town USA Half Marathon SB	1:47:42	60.86	13.1mi
4 Jul	GTC Red White & Blue	23:23	62.98	5km
11 Jun	GTC Sunrise 8k PB	39:36	60.25	8km
14 May	Mountains to Mainstreet 5K SB	23:16	63.29	5km
23 Apr	Reedy River 10k SB	49:32	60.49	10km
2021		Result	WAVA	Distance
20 Feb	North Beach parkrun SB	22:22	64.80	5km
2020		Result	WAVA	Distance
5 Dec	Drakensberg Northern Trail (DNT) PB	2:51:00	35.73	20km
18 Oct	Cape Town Virtual Half SB	1:53:06	56.96	13.1mi
24 Sep	FNB Virtual Durban Run Your City 10km PB	45:57	64.12	10km
29 Aug	North Beach parkrun SB	22:02	65.78	5km
18 Jul	North Beach parkrun	22:14	65.19	5km
15 Mar	Deloitte 1/2 marathon	1:55:47	55.16	13.1mi
2019		Result	WAVA	Distance
20 Apr	Old Mutual Two Oceans Half Marathon SB	1:51:45	56.66	13.1mi
2018		Result	WAVA	Distance
18 Nov	Bluff Veterans Marathon	4:00:47	55.14	26.2mi
27 Oct	North Beach parkrun PB	20:54	68.27	5km
9 Sep	Saps Striders 10km SB	46:24	62.45	10km
10 Jun	Comrades Marathon PB	10:51:46	52.86	91km
31 Mar	TWO OCEANS MARATHON 56KM PB	5:50:07	53.46	56km
11 Feb	Hillcrest Marathon PB	3:57:16	55.48	26.2mi
2017		Result	WAVA	Distance
12 Nov	Bluff Vets Half marathon PB	1:47:26	58.44	13.1mi
4 Jun	Comrades Marathon PB	11:20:06	47.17	86.73km
15 Apr	Old Mutual Two Oceans Marathon SB	5:53:58	52.44	56km
12 Feb	Hillcrest Marathon SB	4:19:12	50.37	26.2mi

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	15	28	40	53	15	0	0	0	0	0	0	0	151
2023	0	0	0	0	0	0	0	0	2	4	0	0	6
2023	19	25	53	44	65	65	76	58	87	46	60	27	625
2023	0	0	0	0	0	0	0	0	11	0	0	0	11
2022	8	15	38	44	51	83	82	71	78	102	19	19	608
2021	0	0	0	0	4	3	2	0	0	0	0	0	9
2021	0	0	0	0	2.1	0	0	0.3	1.7	0	0	0	4
2021	70	65	60	52	43	13	0	0	6	35	57	61	462
2021	0	0	0	0	0	0	36	29	22	0	0	0	87
2020	0	0	0	0	0	0	0	3	0	0	0	0	3
2020	75	93	80	30	70	64	78	109	118	136	143	152	1149
2020	15	0	0	0	0	0	0	8	8	20	92	17	159
2019	0	0	0	0	1	0	0	0	0	0	0	0	1
2019	0	0.3	0	0	0	0	0	0	0	2.3	4	0.9	7.5
2019	104	76	196	102	105	61	19	0	3	63	76	52	857
2019	0	8	0	0	0	0	0	0	0	0	0	0	8
2018	0	0	0	0	0.3	0	0	0	0	0	0	0	0.3
2018	157	124	163	163	206	76	55	117	148	182	139	67	1597
2018	0	0	0	0	0	0	0	0	0	0	0	42	42
2017	2.5	0	0	0	0	0	0	0.2	0	0	0	0	2.7
2017	125	115	168	133	155	73	77	78	83	114	101	140	1362
2017	69	0	0	40	0	0	0	0	0	59	0	0	168
2016	0	0	0	0	0	0	0	0	0	0	0	2.1	2.1
2016	0	0	0	0	0	0	45	62	60	87	113	120	487
2016	0	0	0	0	0	0	0	0	0	0	0	19	19

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
0mi, 10:02 Run - General Add a comment 0mi, 19:19 Run - General Add a comment 0mi, 13:37 Cross - Strength Add a comment 0mi, 2:58 Cross - Rowing - Indoor 1) 0km - 2:58(0/km) 109/120bpm [INFb/km] 26cal 28/40rpm Add a comment	9.4mi, 1:39:29 Run - General 1) 1km - 6:57(6:57/km) 103/114bpm [716b/km] 63cal 235/330W 2) 1km - 6:45(6:45/km) 114/119bpm [770b/km] 69cal 256/288W 3) 1km - 6:41(6:41/km) 115/120bpm [768b/km] 67cal 248/284W 4) 1km - 6:08(6:08/km) 113/117bpm [693b/km] 60cal 246/260W 5) 1km - 6:47(6:47/km) 120/125bpm [815b/km] 69cal 255/309W 6) 1km - 8:21(8:21/km) 116/127bpm [968b/km] 75cal 220/356W 7) 1km - 6:06(6:06/km) 116/122bpm [708b/km] 58cal 245/299W 8) 1km - 7:00(7:00/km) 122/130bpm [855b/km] 71cal 254/307W 9) 1km - 7:19(7:19/km) 122/131bpm [893b/km] 72cal 248/303W 10) 1km - 7:50(7:50/km) 117/128bpm [916b/km] 67cal 219/311W 11) 1km - 5:57(5:57/km) 128/133bpm [761b/km] 66cal 288/325W 12) 1km - 5:51(5:51/km) 131/137bpm [765b/km] 66cal 288/362W 13) 1km - 5:45(5:45/km) 134/137bpm [771b/km] 68cal 290/336W 14) 1km - 5:43(5:43/km) 134/137bpm [765b/km] 67cal 288/363W 15) 1km - 5:26(5:26/km) 140/148bpm [760b/km] 67cal 307/461W 16) 0.18km - 54(5:06/km) 151/152bpm [769b/km] 13cal 413/493W Add a comment	-	-	-	4.3mi, 37:19 Run - Intervals 1) 1km - 5:43(5:43/km) 109/123bpm [624b/km] 58cal 282/378W 2) 0.18km - 53(4:53/km) 122/129bpm [595b/km] 11cal 375/573W 3) 0.08km - 1:08(15:04/km) 116/133bpm [1748b/km] 10cal 102/457W 4) 1km - 4:08(4:08/km) 134/151bpm [553b/km] 53cal 402/510W 5) 0.2km - 52(4:16/km) 151/153bpm [643b/km] 12cal 379/404W 6) 0.09km - 1:00(10:56/km) 138/151bpm [1508b/km] 12cal 165/378W 7) 0.94km - 4:00(4:16/km) 143/153bpm [610b/km] 53cal 382/465W 8) 0.08km - 1:00(12:02/km) 142/154bpm [1709b/km] 12cal 146/432W 9) 0.72km - 3:00(4:12/km) 145/156bpm [608b/km] 40cal 385/468W 10) 0.09km - 1:00(11:17/km) 143/156bpm [1613b/km] 12cal 126/359W 11) 0.48km - 2:00(4:09/km) 144/154bpm [598b/km] 26cal 383/486W 12) 0.08km - 1:00(11:48/km) 141/155bpm [1665b/km] 12cal 145/418W 13) 0.29km - 1:00(3:30/km) 139/158bpm [487b/km] 13cal 433/493W 14) 0.1km - 1:00(10:27/km) 148/159bpm [1547b/km] 13cal 152/457W 15) 1km - 5:52(5:52/km) 134/139bpm [787b/km] 68cal 290/385W 16) 0.67km - 3:43(5:34/km) 139/147bpm [774b/km] 46cal 322/406W Add a comment	-
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
-	6.2mi, 48:41 Run - Race 1) 1km - 4:48(4:48/km) 122/134bpm [586b/km] 57cal 342/400W 2) 1km - 4:45(4:45/km) 137/140bpm [650b/km] 63cal 339/379W 3) 1km - 4:59(4:59/km) 141/148bpm [703b/km] 66cal 349/452W 4) 1km - 4:44(4:44/km) 141/146bpm [667b/km] 63cal 323/453W 5) 1km - 4:43(4:43/km) 145/149bpm [685b/km] 64cal 331/392W 6) 1km - 4:59(4:59/km) 147/150bpm [732b/km] 67cal 321/354W 7) 1km - 5:01(5:01/km) 148/151bpm [743b/km] 68cal 324/387W 8) 1km - 5:01(5:01/km) 148/152bpm [743b/km] 68cal 328/408W 9) 1km - 5:03(5:03/km) 155/158bpm [783b/km] 71cal 358/476W 10) 1km - 4:31(4:31/km) 159/165bpm [718b/km] 66cal 361/468W 11) 0.04km - 6(2:24/km) 166/166bpm [398b/km] 2cal 451/462W Add a comment	-	5mi, 43:17 Run - General 1) 1km - 5:20(5:20/km) 114/127bpm [609b/km] 59cal 308/417W 2) 1km - 5:28(5:28/km) 123/128bpm [673b/km] 65cal 317/393W 3) 1km - 5:12(5:12/km) 125/131bpm [649b/km] 62cal 289/434W 4) 1km - 5:31(5:31/km) 129/139bpm [711b/km] 66cal 328/457W 5) 1km - 5:21(5:21/km) 132/140bpm [706b/km] 65cal 333/396W 6) 1km - 5:22(5:22/km) 134/139bpm [718b/km] 67cal 318/377W 7) 1km - 5:13(5:13/km) 134/139bpm [698b/km] 65cal 311/376W 8) 1km - 5:16(5:16/km) 135/143bpm [710b/km] 66cal 333/492W 9) 0.11km - 35(5:13/km) 143/143bpm [746b/km] 8cal 367/411W Add a comment	-	-	-
Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
-	3.1mi, 23:13 Run - General 1) 1km - 4:41(4:41/km) 130/151bpm [610b/km] 57cal 359/485W 2) 1km - 4:39(4:39/km) 149/152bpm [693b/km] 65cal 328/373W 3) 1km - 4:54(4:54/km) 152/157bpm [745b/km] 69cal 357/499W 4) 1km - 4:54(4:54/km) 157/160bpm [769b/km] 71cal 355/467W 5) 0.98km - 4:05(4:09/km) 162/170bpm [673b/km] 62cal 382/617W Add a comment	-	-	-	0mi, 15:06 Run - General Add a comment 0.7mi, 6:17 Run - General 1) 1km - 5:33(5:33/km) 110/123bpm [610b/km] 59cal 290/372W 2) 0.14km - 44(5:12/km) 121/125bpm [629b/km] 9cal 318/337W Add a comment	-
Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9
5mi, 44:28 Run - General 1) 1km - 5:34(5:34/km) 112/123bpm [623b/km] 60cal 286/395W 2) 1km - 5:36(5:36/km) 125/128bpm [700b/km] 67cal 310/367W 3) 1km - 5:21(5:21/km) 125/129bpm [669b/km] 64cal 290/422W 4) 1km - 5:39(5:39/km) 129/142bpm [728b/km] 68cal 315/455W 5) 1km - 5:33(5:33/km) 132/138bpm [732b/km] 68cal 302/363W 6) 1km - 5:31(5:31/km) 135/138bpm [745b/km] 69cal 304/360W 7) 1km - 5:20(5:20/km) 136/139bpm [725b/km] 67cal 304/384W 8) 1km - 5:20(5:20/km) 139/148bpm [740b/km] 68cal 326/439W 9) 0.12km - 35(5:03/km) 144/146bpm [728b/km] 8cal 355/423W Add a comment	-	9.5mi, 1:26:17 Run - General 1) 1km - 5:36(5:36/km) 116/129bpm [649b/km] 62cal 289/403W 2) 1km - 5:41(5:41/km) 124/131bpm [704b/km] 68cal 300/345W 3) 1km - 5:28(5:28/km) 128/132bpm [701b/km] 66cal 294/328W 4) 1km - 5:15(5:15/km) 125/131bpm [655b/km] 60cal 275/289W 5) 1km - 5:35(5:35/km) 132/140bpm [738b/km] 69cal 299/363W 6) 1km - 5:51(5:51/km) 138/143bpm [808b/km] 74cal 309/375W 7) 1km - 5:26(5:26/km) 133/142bpm [723b/km] 64cal 271/318W 8) 1km - 5:51(5:51/km) 140/145bpm [819b/km] 74cal 310/341W 9) 1km - 5:52(5:52/km) 138/146bpm [810b/km] 73cal 299/387W 10) 1km - 5:56(5:56/km) 143/146bpm [849b/km] 75cal 302/332W 11) 1km - 5:40(5:40/km) 139/145bpm [787b/km] 70cal 305/344W 12) 1km - 5:42(5:42/km) 140/148bpm [799b/km] 70cal 300/350W 13) 1km - 5:40(5:40/km) 142/145bpm [805b/km] 71cal 303/363W 14) 1km - 5:35(5:35/km) 141/145bpm [786b/km] 68cal 289/375W 15) 1km - 5:44(5:44/km) 140/145bpm [803b/km] 69cal 289/401W 16) 0.24km - 1:25(5:49/km) 147/150bpm [856b/km] 19cal 348/406W Add a comment	-	-	-	-

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