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Aubfred

MS

About
Bests
All Races
Mileage
Training

Races
1
Miles
8637
Miles
2
Miles
27
Mara
3:19:17

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Recent Training
8th May	General	13.1mi	2:06:40
7th May	Strength	0mi	32:43
7th May	General	8.5mi	1:17:49
4th May	General	18.7mi	3:12:11
1st May	General	3.1mi	59:07

12 Month Benchmarks	Run
Mile	6:27
5k	21:53
5mi	36:34
10k	45:37
10mi	1:14:23
Half	1:38:26
20mi	2:35:23
Mara	3:32:19
50k	4:52:32
40mi	6:42:30
75k	7:50:25
50mi	8:37:31

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Buddies (2)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2021	PB	WB
26.2mi	1	3:19:17	3:19:17 7:36/mi	0.00

2022		Result	WAVA	Distance
2 May	Wally Hayward Marathon		0.00	26.2mi
2021		Result	WAVA	Distance
17 Oct	Sanlam Capetown Marathon PB	3:19:17	0.00	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	5	2	5	0	3	0	0	0	0	0	0	0	15
2024	233	192	164	136	52	0	0	0	0	0	0	0	775
2023	0	0	0	0	0	0	0	8	0	1	2	0	12
2023	0	0	0	0	0	0	0	0	1.5	0	0	0	1.5
2023	100	126	207	311	227	95	14	83	102	150	187	97	1699
2022	259	188	183	176	273	307	236	195	105	116	103	15	2156
2021	108	128	206	138	115	68	83	105	224	173	159	101	1607
2020	165	197	114	18	171	149	102	152	170	130	159	64	1590
2019	58	95	70	92	0	59	97	7	19	43	91	88	718
2018	0	0	0	0	0	0	0	0	0	8	75	9	93

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, 32:29 Cross - Strength Add a comment 9.3mi, 1:36:40 Run - General 1) 3.38km - 20:03(5:56/km) 153/171bpm [908b/km] 237cal 2) 0.3km - 1:18(4:21/km) 121/132bpm [527b/km] 13cal 3) 0.38km - 3:03(8:07/km) 113/125bpm [917b/km] 22cal 4) 0.3km - 1:21(4:30/km) 121/131bpm [545b/km] 17cal 5) 0.36km - 3:07(8:41/km) 115/132bpm [999b/km] 22cal 6) 0.3km - 1:23(4:36/km) 125/133bpm [575b/km] 13cal 7) 0.36km - 3:17(9:00/km) 121/135bpm [1090b/km] 22cal 8) 0.3km - 1:21(4:30/km) 129/136bpm [580b/km] 17cal 9) 0.38km - 3:29(9:12/km) 122/139bpm [1122b/km] 25cal 10) 0.3km - 1:22(4:35/km) 136/153bpm [623b/km] 19cal 11) 0.38km - 3:16(8:38/km) 127/150bpm [1096b/km] 26cal 12) 0.3km - 1:21(4:29/km) 129/141bpm [577b/km] 17cal 13) 0.37km - 3:16(8:51/km) 125/146bpm [1107b/km] 24cal 14) 0.3km - 1:17(4:17/km) 134/147bpm [574b/km] 17cal 15) 0.36km - 3:27(9:31/km) 125/152bpm [1189b/km] 27cal 16) 0.3km - 1:23(4:35/km) 131/147bpm [601b/km] 19cal 17) 0.36km - 3:11(8:48/km) 126/149bpm [1109b/km] 24cal 18) 0.3km - 1:21(4:29/km) 133/151bpm [596b/km] 18cal 19) 0.37km - 3:35(9:34/km) 126/151bpm [1206b/km] 27cal 20) 0.3km - 1:21(4:28/km) 130/144bpm [582b/km] 19cal 21) 0.37km - 3:46(10:04/km) 123/146bpm [1239b/km] 27cal 22) 0.3km - 1:18(4:20/km) 125/142bpm [541b/km] 9cal 23) 0.37km - 3:38(9:54/km) 123/147bpm [1217b/km] 26cal 24) 0.3km - 1:15(4:10/km) 131/146bpm [546b/km] 16cal 25) 0.6km - 4:04(6:49/km) 145/159bpm [988b/km] 43cal 26) 3.14km - 18:30(5:53/km) 153/164bpm [901b/km] 210cal 27) 0.14km - 58(6:54/km) 153/159bpm [1057b/km] 13cal 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
-	-	-	7.7mi, 1:11:53 Run - General 1) 12.34km - 1:11:53(5:49/km) 154/168bpm [897b/km] 842cal Add a comment	-	-	14.1mi, 2:25:58 Run - General 1) 22.63km - 2:25:58(6:27/km) 158/183bpm [1019b/km] 1600cal 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
-	38.5mi, 6:35:39 Run - General 1) 62.01km - 6:35:39(6:23/km) 149/184bpm [951b/km] 4288cal Add a comment	-	-	7.6mi, 1:14:25 Run - General 1) 12.23km - 1:14:25(6:05/km) 151/163bpm [919b/km] 850cal Add a comment	3.1mi, 59:07 Walk - General 1) 1km - 11:59(11:59/km) 113/127bpm [1354b/km] 62cal 59/123rpm 2) 1km - 12:12(12:12/km) 106/124bpm [1293b/km] 51cal 61/123rpm 3) 1km - 11:39(11:39/km) 108/116bpm [1258b/km] 53cal 59/66rpm 4) 1km - 11:20(11:20/km) 108/120bpm [1224b/km] 53cal 60/125rpm 5) 1km - 11:44(11:44/km) 106/117bpm [1244b/km] 52cal 58/125rpm 6) 0.01km - 13(19:21/km) 115/117bpm [2226b/km] 1cal 41/54rpm Add a comment 11.3mi, 1:50:14 Run - General 1) 18.22km - 1:50:14(6:03/km) 152/169bpm [920b/km] 1236cal 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
-	18.7mi, 3:12:11 Run - General 1) 30.08km - 3:12:11(6:23/km) 151/169bpm [965b/km] 2090cal Add a comment	-	-	0mi, 32:43 Cross - Strength Add a comment 8.5mi, 1:17:49 Run - General 1) 13.66km - 1:17:49(5:42/km) 155/172bpm [883b/km] 939cal Add a comment	13.1mi, 2:06:40 Run - General 1) 21.08km - 2:06:40(6:01/km) 154/173bpm [925b/km] 1466cal Add a comment	-

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