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Tomnik

M60

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Bests
All Races
Mileage
Training

Bedford Harriers AC

Races
3
Miles
3827
Miles
7
Miles
68
WAVA
70.90%
10k
45:46
Half
1:43:23

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Recent Training
6th May	General	3.1mi	24:24
4th May	General	10.6mi	2:06:14
1st May	General	6mi	1:07:31
30th Apr	General	4mi	45:41
28th Apr	General	13.2mi	1:43:06

12 Month Benchmarks	Run
Mile	6:30
5k	21:27
5mi	35:34
10k	44:15
10mi	1:18:04
Half	1:42:10
20mi	3:29:28

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Best Times
Best WAVA

Dist	Races	2021	2022	PB	WB
10km	1		45:46 70.90	45:46 7:22/mi	70.90
13.1mi	2	1:46:57 65.93	1:43:23 68.86	1:43:23 7:54/mi	68.86

2022		Result	WAVA	Distance
9 May	Silverstone 10k EMGP Series PB	45:46	70.90	10km
24 Apr	Worthing RUNFEST Half Marathon PB	1:43:23	68.86	13.1mi
2021		Result	WAVA	Distance
21 Nov	St Neots Riverside Half Marathon SB	1:46:57	65.93	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
2024	2.4	0	0	0	0	0	0	0	0	0	0	0	2.4
2024	142	129	154	100	20	0	0	0	0	0	0	0	544
2023	5	0	0	5	0	0	0	0	0	0	0	0	10
2023	0	0	0	0	0	0	0	0	0.3	2.8	1.2	0	4.3
2023	111	124	108	92	114	63	111	73	88	99	48	107	1137
2022	177	157	106	111	83	98	79	154	103	125	75	113	1381
2021	0	0	0	0	0	18	31	5	4	0	0	0	58
2021	0	0	0	0	0	86	124	108	115	130	91	112	766

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
-	3.1mi, 29:57 Run - General 1) 0.62mi - 6:03(9:44/mi) 112/121bpm [1089b/mi] 66cal 283/340W 2) 0.62mi - 5:58(9:36/mi) 119/123bpm [1143b/mi] 69cal 289/312W 3) 0.62mi - 5:57(9:35/mi) 121/129bpm [1159b/mi] 70cal 296/320W 4) 0.62mi - 5:48(9:21/mi) 127/130bpm [1187b/mi] 71cal 301/331W 5) 0.62mi - 5:50(9:23/mi) 132/137bpm [1238b/mi] 72cal 299/344W 6) 0.04mi - 21(9:41/mi) 129/134bpm [1250b/mi] 4cal 325/339W Add a comment	6.3mi, 45:54 Run - General 1) 0.62mi - 4:36(7:25/mi) 151/164bpm [1119b/mi] 66cal 395/493W 2) 0.62mi - 4:14(6:49/mi) 164/167bpm [1119b/mi] 66cal 391/437W 3) 0.62mi - 4:41(7:32/mi) 168/170bpm [1264b/mi] 75cal 390/437W 4) 0.62mi - 4:46(7:40/mi) 170/172bpm [1302b/mi] 77cal 375/452W 5) 0.62mi - 4:38(7:28/mi) 170/173bpm [1268b/mi] 76cal 387/464W 6) 0.62mi - 4:22(7:02/mi) 173/176bpm [1217b/mi] 74cal 397/470W 7) 0.62mi - 4:29(7:14/mi) 173/176bpm [1250b/mi] 75cal 380/512W 8) 0.62mi - 4:41(7:32/mi) 170/175bpm [1280b/mi] 75cal 372/494W 9) 0.62mi - 4:40(7:31/mi) 170/173bpm [1278b/mi] 75cal 381/500W 10) 0.62mi - 4:28(7:11/mi) 170/172bpm [1222b/mi] 72cal 382/466W 11) 0.05mi - 18(6:26/mi) 173/174bpm [1114b/mi] 5cal 382/452W Add a comment	3.7mi, 40:40 Run - General 1) 0.44mi - 5:00(11:29/mi) 110/118bpm [1263b/mi] 48cal 249/332W 2) 0.62mi - 6:46(10:54/mi) 115/122bpm [1254b/mi] 74cal 266/363W 3) 0.62mi - 6:54(11:06/mi) 119/126bpm [1321b/mi] 72cal 261/289W 4) 0.62mi - 6:48(10:56/mi) 128/134bpm [1399b/mi] 76cal 263/290W 5) 0.62mi - 6:35(10:35/mi) 130/137bpm [1376b/mi] 76cal 288/339W 6) 0.24mi - 2:57(12:16/mi) 124/133bpm [1520b/mi] 30cal 238/368W 7) 0mi - 2(11:11/mi) 133/133bpm [1486b/mi] 364/370W 8) 0.48mi - 5:00(10:21/mi) 134/138bpm [1387b/mi] 62cal 277/355W 9) 0.07mi - 37(9:36/mi) 133/134bpm [1276b/mi] 8cal 298/335W Add a comment	5mi, 50:02 Run - General 1) 0.43mi - 5:00(11:38/mi) 101/109bpm [1175b/mi] 46cal 242/297W 2) 0.62mi - 6:19(10:10/mi) 115/123bpm [1169b/mi] 71cal 273/298W 3) 0.62mi - 6:03(9:43/mi) 123/128bpm [1196b/mi] 71cal 289/340W 4) 0.62mi - 6:16(10:04/mi) 125/133bpm [1259b/mi] 72cal 289/354W 5) 0.62mi - 6:20(10:11/mi) 120/126bpm [1222b/mi] 69cal 269/290W 6) 0.49mi - 5:03(10:18/mi) 123/128bpm [1266b/mi] 56cal 273/288W 7) 0.62mi - 6:03(9:44/mi) 128/135bpm [1246b/mi] 71cal 282/313W 8) 0.45mi - 3:57(8:52/mi) 137/142bpm [1215b/mi] 51cal 319/348W 9) 0.48mi - 5:00(10:28/mi) 125/142bpm [1309b/mi] 55cal 272/324W 10) 0.01mi - 2(7:21/mi) 122/122bpm [896b/mi] 1cal 267/268W Add a comment	4mi, 40:05 Run - General 1) 0.41mi - 5:00(12:03/mi) 107/116bpm [1290b/mi] 46cal 240/290W 2) 0.62mi - 6:33(10:32/mi) 119/124bpm [1254b/mi] 73cal 270/323W 3) 0.62mi - 6:02(9:42/mi) 126/134bpm [1223b/mi] 72cal 298/356W 4) 0.62mi - 6:04(9:45/mi) 133/140bpm [1298b/mi] 75cal 292/331W 5) 0.62mi - 5:40(9:07/mi) 140/143bpm [1276b/mi] 75cal 315/436W 6) 0.62mi - 5:32(8:55/mi) 141/148bpm [1257b/mi] 74cal 322/394W 7) 0.02mi - 9(9:14/mi) 146/147bpm [1348b/mi] 2cal 316/319W 8) 0mi - 2(13:11/mi) 144/144bpm [1898b/mi] 323/323W 9) 0.41mi - 5:00(12:11/mi) 130/144bpm [1584b/mi] 54cal 235/333W 10) 0mi - 3(12:20/mi) 125/126bpm [1542b/mi] 1cal 286/290W 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
-	1.3mi, 15:15 Run - General 1) 0mi - 2(14:34/mi) 112/112bpm [1632b/mi] 2) 0mi - 1(14:28/mi) 111/111bpm [1606b/mi] 3) 0mi - 2(26:17/mi) 111/111bpm [2917b/mi] 4) 0mi - 1(20:05/mi) 110/110bpm [2209b/mi] 5) 0.62mi - 6:30(10:28/mi) 126/134bpm [1318b/mi] 76cal 267/300W 6) 0.62mi - 6:36(10:38/mi) 125/129bpm [1329b/mi] 74cal 260/286W 7) 0.09mi - 2:04(23:48/mi) 124/129bpm [2950b/mi] 21cal 125/290W Add a comment	-	0.4mi, 5:03 Run - General 1) 0.37mi - 5:00(13:41/mi) 101/113bpm [1383b/mi] 42cal 190/323W 2) 0mi - 3(9:42/mi) 85/87bpm [825b/mi] 105/107W 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
4.1mi, 40:06 Run - General 1) 0.48mi - 5:00(10:27/mi) 110/117bpm [1149b/mi] 53cal 264/296W 2) 0.62mi - 5:40(9:07/mi) 122/126bpm [1112b/mi] 68cal 301/336W 3) 0.62mi - 5:29(8:50/mi) 131/137bpm [1157b/mi] 70cal 332/371W 4) 0.62mi - 6:00(9:39/mi) 126/133bpm [1216b/mi] 72cal 293/320W 5) 0.32mi - 2:51(9:03/mi) 131/137bpm [1186b/mi] 36cal 302/316W 6) 0.62mi - 6:27(10:23/mi) 124/131bpm [1288b/mi] 73cal 269/305W 7) 0.36mi - 3:33(9:49/mi) 126/131bpm [1237b/mi] 41cal 295/371W 8) 0.49mi - 5:00(10:17/mi) 124/131bpm [1275b/mi] 55cal 279/303W 9) 0.01mi - 6(13:11/mi) 124/124bpm [1635b/mi] 1cal 158/255W Add a comment	-	13.2mi, 1:43:06 Run - General 1) 0.62mi - 5:18(8:32/mi) 146/156bpm [1247b/mi] 71cal 328/401W 2) 0.62mi - 4:55(7:54/mi) 157/160bpm [1242b/mi] 71cal 365/396W 3) 0.62mi - 4:53(7:52/mi) 160/162bpm [1257b/mi] 72cal 356/384W 4) 0.62mi - 4:42(7:34/mi) 160/163bpm [1210b/mi] 70cal 355/374W 5) 0.62mi - 4:45(7:39/mi) 163/169bpm [1247b/mi] 71cal 356/410W 6) 0.62mi - 4:45(7:38/mi) 167/171bpm [1276b/mi] 74cal 381/403W 7) 0.62mi - 4:53(7:52/mi) 168/171bpm [1322b/mi] 75cal 372/429W 8) 0.62mi - 4:59(8:01/mi) 164/166bpm [1314b/mi] 74cal 348/380W 9) 0.62mi - 5:02(8:06/mi) 162/165bpm [1313b/mi] 74cal 361/383W 10) 0.62mi - 5:02(8:06/mi) 163/167bpm [1320b/mi] 74cal 355/426W 11) 0.62mi - 5:03(8:07/mi) 163/165bpm [1324b/mi] 74cal 355/390W 12) 0.62mi - 5:01(8:05/mi) 166/169bpm [1342b/mi] 76cal 370/396W 13) 0.62mi - 4:57(7:59/mi) 163/168bpm [1300b/mi] 74cal 349/418W 14) 0.62mi - 5:00(8:03/mi) 164/167bpm [1322b/mi] 74cal 368/395W 15) 0.62mi - 4:58(7:59/mi) 166/168bpm [1326b/mi] 75cal 352/387W 16) 0.62mi - 4:54(7:53/mi) 167/171bpm [1318b/mi] 75cal 350/390W 17) 0.62mi - 4:40(7:30/mi) 172/176bpm [1290b/mi] 75cal 357/381W 18) 0.62mi - 4:40(7:31/mi) 173/174bpm [1301b/mi] 76cal 358/373W 19) 0.62mi - 4:34(7:22/mi) 174/176bpm [1281b/mi] 77cal 367/386W 20) 0.62mi - 4:32(7:18/mi) 174/176bpm [1271b/mi] 76cal 365/382W 21) 0.62mi - 4:37(7:26/mi) 175/178bpm [1302b/mi] 77cal 370/410W 22) 0.12mi - 54(7:18/mi) 175/176bpm [1277b/mi] 15cal 390/425W Add a comment	-	4mi, 45:41 Run - General 1) 0.62mi - 7:23(11:53/mi) 105/111bpm [1247b/mi] 69cal 257/339W 2) 0.62mi - 7:11(11:34/mi) 111/116bpm [1284b/mi] 72cal 268/299W 3) 0.62mi - 7:16(11:41/mi) 113/119bpm [1320b/mi] 71cal 241/260W 4) 0.62mi - 6:50(10:59/mi) 118/123bpm [1296b/mi] 72cal 257/327W 5) 0.62mi - 7:05(11:24/mi) 118/123bpm [1345b/mi] 72cal 246/282W 6) 0.62mi - 7:05(11:24/mi) 121/128bpm [1379b/mi] 74cal 260/358W 7) 0.26mi - 2:52(10:55/mi) 119/123bpm [1299b/mi] 30cal 274/301W Add a comment	6mi, 1:07:31 Run - General 1) 0.62mi - 6:31(10:29/mi) 107/118bpm [1122b/mi] 67cal 275/340W 2) 0.62mi - 7:21(11:49/mi) 115/131bpm [1359b/mi] 73cal 242/370W 3) 0.62mi - 7:15(11:40/mi) 116/131bpm [1354b/mi] 68cal 228/402W 4) 0.62mi - 6:52(11:02/mi) 120/131bpm [1325b/mi] 70cal 249/344W 5) 0.62mi - 8:08(13:05/mi) 115/131bpm [1505b/mi] 75cal 205/336W 6) 0.62mi - 6:11(9:57/mi) 124/130bpm [1234b/mi] 69cal 273/327W 7) 0.62mi - 7:00(11:15/mi) 121/137bpm [1362b/mi] 73cal 239/347W 8) 0.62mi - 6:35(10:35/mi) 123/144bpm [1302b/mi] 74cal 265/429W 9) 0.62mi - 7:17(11:43/mi) 118/159bpm [1383b/mi] 70cal 237/468W 10) 0.41mi - 4:23(10:34/mi) 131/159bpm [1385b/mi] 52cal 290/453W 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
-	10.6mi, 2:06:14 Run - General 1) 0.62mi - 7:20(11:48/mi) 110/118bpm [1297b/mi] 70cal 238/321W 2) 0.62mi - 7:19(11:47/mi) 120/138bpm [1413b/mi] 79cal 283/355W 3) 0.62mi - 7:24(11:55/mi) 122/139bpm [1453b/mi] 79cal 265/340W 4) 0.62mi - 7:32(12:07/mi) 119/128bpm [1442b/mi] 74cal 235/290W 5) 0.62mi - 7:52(12:40/mi) 125/138bpm [1584b/mi] 81cal 270/341W 6) 0.62mi - 7:40(12:21/mi) 124/136bpm [1531b/mi] 79cal 232/416W 7) 0.62mi - 6:44(10:51/mi) 129/143bpm [1399b/mi] 75cal 262/343W 8) 0.62mi - 7:39(12:19/mi) 122/132bpm [1503b/mi] 75cal 235/341W 9) 0.62mi - 7:39(12:19/mi) 119/131bpm [1466b/mi] 73cal 225/334W 10) 0.62mi - 7:23(11:52/mi) 126/134bpm [1496b/mi] 73cal 256/388W 11) 0.62mi - 6:36(10:38/mi) 123/131bpm [1307b/mi] 71cal 269/339W 12) 0.62mi - 7:25(11:56/mi) 118/128bpm [1407b/mi] 65cal 211/282W 13) 0.62mi - 7:32(12:08/mi) 122/135bpm [1479b/mi] 73cal 243/348W 14) 0.62mi - 7:12(11:35/mi) 129/141bpm [1494b/mi] 76cal 267/344W 15) 0.62mi - 7:00(11:16/mi) 123/133bpm [1386b/mi] 72cal 245/310W 16) 0.62mi - 7:14(11:39/mi) 121/130bpm [1410b/mi] 65cal 229/314W 17) 0.61mi - 8:42(14:10/mi) 120/141bpm [1700b/mi] 78cal 207/412W Add a comment	-	3.1mi, 24:24 Run - General 1) 0.62mi - 4:50(7:47/mi) 144/159bpm [1121b/mi] 63cal 331/385W 2) 0.62mi - 5:05(8:11/mi) 161/166bpm [1318b/mi] 74cal 336/382W 3) 0.62mi - 5:16(8:29/mi) 163/166bpm [1383b/mi] 77cal 331/386W 4) 0.62mi - 4:54(7:53/mi) 168/170bpm [1323b/mi] 75cal 362/402W 5) 0.57mi - 4:19(7:36/mi) 174/178bpm [1322b/mi] 70cal 373/411W Add a comment	-	-	-

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