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tonecapone

M50

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Mileage
Training

North Shields Polytechnic AC

Races
3
Miles
833
Miles
131
Miles
626
WAVA
51.86%
10k
58:16
Half
2:35:15

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Recent Training
6th May	General	1.3mi	37:26
6th May	General	3.2mi	31:56
4th May	General	3.2mi	31:19
29th Apr	General	6.2mi	1:08:17
28th Apr	General	1.9mi	53:33

Planned Races
Sunderland City Runs 10K	12th May
Pier to Pier	19th May
Great North 10k	7th Jul

12 Month Benchmarks	Run	Bike
Mile	8:16	3:43
5k	28:11	14:06
5mi	49:11	24:13
10k	1:01:00	31:17

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2022	2023	PB	WB
10km	1	58:16 51.86		58:16 9:23/mi	51.86
13.1mi	2	2:36:28 42.26	2:35:15 42.98	2:35:15 11:51/mi	42.98

Date	Planned Races			Distance
7 Jul	Great North 10k Confirmed			10km
19 May	Pier to Pier Confirmed			7mi
12 May	Sunderland City Runs 10K Confirmed			10km
2024		Result	WAVA	Distance
31 Mar	North Tyneside 10k		0.00	10km
2023		Result	WAVA	Distance
7 May	Sunderland City Runs Half Marathon PB	2:35:15	42.98	13.1mi
2022		Result	WAVA	Distance
11 Sep	Great North Run SB	2:36:28	42.26	13.1mi
3 Jul	Great North 10k PB	58:16	51.86	10km
2021		Result	WAVA	Distance
20 Jun	Sunderland half marathon		0.00	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	45	47	41	41	1	0	0	0	0	0	0	0	175
2024	32	30	74	46	6	0	0	0	0	0	0	0	187
2024	0	0	0	3	0	0	0	0	0	0	0	0	3
2023	9	13	14	40	2	26	35	27	42	18	11	25	261
2023	19	26	28	26	52	17	0	26	23	6	32	17	273
2023	0	10	0	0	0	15	30	59	15	0	0	0	128
2022	0	56	25	19	13	12	16	5	5	17	16	7	190
2022	0	20	32	36	61	44	20	55	38	38	13	17	373
2022	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	0	0	0	0	0	0	0	0	0	0	0	0	0

Thu 11th Apr Apr 11	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
-	3.5mi, 1:00:17 Walk - General 1) 0.62mi - 10:22(16:41/mi) 104/112bpm [1736b/mi] 64cal 58/60rpm 3.59/3.86mph 2) 0.62mi - 10:05(16:14/mi) 120/129bpm [1949b/mi] 70cal 58/61rpm 3.7/3.8mph 3) 0.62mi - 10:12(16:25/mi) 118/126bpm [1937b/mi] 74cal 58/61rpm 3.66/3.76mph 4) 0.62mi - 9:57(16:01/mi) 120/132bpm [1921b/mi] 74cal 58/62rpm 3.75/3.99mph 5) 0.62mi - 12:39(20:21/mi) 117/132bpm [2381b/mi] 84cal 36/62rpm 2.95/3.9mph 6) 0.42mi - 7:02(16:39/mi) 120/123bpm [1997b/mi] 46cal 58/60rpm 3.61/3.8mph Add a comment 1.6mi, 45:14 Walk - General 1) 0.62mi - 15:55(25:37/mi) 93/104bpm [2383b/mi] 76cal 34/62rpm 2.34/3.76mph 2) 0.62mi - 15:51(25:30/mi) 101/113bpm [2576b/mi] 87cal 35/77rpm 2.35/3.65mph 3) 0.34mi - 13:28(39:54/mi) 97/109bpm [3870b/mi] 53cal 6/79rpm 1.5/3.34mph Add a comment	1.5mi, 50:51 Walk - General 1) 0.62mi - 19:57(32:07/mi) 105/116bpm [3371b/mi] 111cal 27/63rpm 1.87/3.84mph 2) 0.62mi - 15:32(25:00/mi) 111/120bpm [2774b/mi] 93cal 35/90rpm 2.4/7.87mph 3) 0.26mi - 15:22(59:23/mi) 93/146bpm [5523b/mi] 57cal 2/90rpm 1.01/17.32mph Add a comment 3.1mi, 28:28 Run - General 1) 0.62mi - 5:39(9:06/mi) 150/168bpm [1366b/mi] 70cal 6.59/7.64mph 2) 0.62mi - 5:32(8:54/mi) 171/176bpm [1521b/mi] 77cal 6.74/7.24mph 3) 0.62mi - 5:28(8:49/mi) 178/182bpm [1568b/mi] 78cal 6.81/6.99mph 4) 0.62mi - 5:51(9:25/mi) 179/186bpm [1687b/mi] 84cal 6.37/7.22mph 5) 0.62mi - 5:48(9:21/mi) 182/188bpm [1701b/mi] 83cal 6.42/8.75mph 6) 0.02mi - 9(6:45/mi) 189/190bpm [1275b/mi] 2cal 8.9/8.83mph Add a comment	7.5mi, 1:25:18 Run - General 1) 0.62mi - 6:50(11:00/mi) 142/151bpm [1561b/mi] 77cal 5.46/5.93mph 2) 0.62mi - 6:50(11:00/mi) 155/160bpm [1706b/mi] 83cal 5.45/5.61mph 3) 0.62mi - 6:51(11:02/mi) 155/163bpm [1710b/mi] 82cal 5.44/5.59mph 4) 0.62mi - 7:12(11:36/mi) 154/160bpm [1786b/mi] 80cal 5.17/5.55mph 5) 0.62mi - 7:03(11:21/mi) 156/158bpm [1771b/mi] 81cal 5.29/5.41mph 6) 0.62mi - 7:28(12:01/mi) 157/165bpm [1888b/mi] 83cal 4.99/5.26mph 7) 0.62mi - 7:38(12:17/mi) 153/162bpm [1878b/mi] 79cal 4.89/5.03mph 8) 0.62mi - 7:21(11:50/mi) 153/159bpm [1810b/mi] 79cal 5.07/5.51mph 9) 0.62mi - 7:20(11:49/mi) 154/157bpm [1819b/mi] 77cal 5.08/5.3mph 10) 0.62mi - 7:24(11:55/mi) 162/173bpm [1930b/mi] 88cal 5.04/5.3mph 11) 0.62mi - 6:50(11:00/mi) 160/168bpm [1759b/mi] 80cal 5.46/5.8mph 12) 0.62mi - 6:12(9:58/mi) 166/170bpm [1655b/mi] 79cal 6.02/6.57mph 13) 0.02mi - 17(12:12/mi) 169/170bpm [2061b/mi] 3cal 4.92/7.16mph Add a comment	-	-	1.5mi, 34:14 Walk - General 1) 0.62mi - 10:18(16:35/mi) 99/107bpm [1642b/mi] 75cal 56/61rpm 3.62/3.97mph 2) 0.62mi - 20:15(32:36/mi) 95/109bpm [3097b/mi] 105cal 29/61rpm 1.84/3.97mph 3) 0.21mi - 3:41(17:18/mi) 101/107bpm [1748b/mi] 34cal 55/63rpm 3.47/3.74mph Add a comment
Thu 18th Apr Apr 18	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
-	4.2mi, 1:10:14 Walk - General 1) 0.62mi - 10:21(16:39/mi) 130/137bpm [2164b/mi] 78cal 57/61rpm 3.61/4.82mph 2) 0.62mi - 10:06(16:15/mi) 129/137bpm [2096b/mi] 71cal 59/63rpm 3.69/3.84mph 3) 0.62mi - 9:55(15:58/mi) 131/137bpm [2091b/mi] 71cal 60/62rpm 3.76/3.97mph 4) 0.62mi - 9:52(15:53/mi) 132/142bpm [2096b/mi] 74cal 60/63rpm 3.78/3.97mph 5) 0.62mi - 10:06(16:16/mi) 134/138bpm [2180b/mi] 73cal 59/62rpm 3.69/3.97mph 6) 0.62mi - 10:05(16:14/mi) 134/142bpm [2175b/mi] 71cal 59/62rpm 3.7/3.99mph 7) 0.51mi - 9:50(19:14/mi) 134/140bpm [2578b/mi] 67cal 49/61rpm 3.12/3.86mph Add a comment 0mi, 22:17 Bike - General 1) 0mi - 22:17(0/mi) 145/151bpm [INFb/mi] 254cal Add a comment 2.3mi, 21:51 Run - Treadmill 1) 0.62mi - 5:33(8:57/mi) 145/166bpm [1297b/mi] 63cal 6.71/8.93mph 2) 0.62mi - 5:18(8:32/mi) 161/175bpm [1373b/mi] 68cal 7.04/9mph 3) 0.62mi - 5:31(8:52/mi) 163/173bpm [1445b/mi] 71cal 6.77/9.33mph 4) 0.48mi - 5:29(11:26/mi) 162/176bpm [1853b/mi] 70cal 5.25/12.88mph Add a comment	3.1mi, 29:07 Run - General 1) 0.62mi - 5:13(8:24/mi) 154/168bpm [1295b/mi] 70cal 7.14/7.81mph 2) 0.62mi - 5:24(8:42/mi) 171/178bpm [1487b/mi] 76cal 6.9/7.12mph 3) 0.62mi - 5:56(9:34/mi) 176/187bpm [1683b/mi] 83cal 6.27/7.43mph 4) 0.62mi - 6:42(10:47/mi) 168/184bpm [1811b/mi] 86cal 5.57/7.6mph 5) 0.62mi - 5:41(9:08/mi) 179/196bpm [1636b/mi] 82cal 6.57/8.06mph 6) 0.01mi - 10(12:16/mi) 189/191bpm [2318b/mi] 2cal 4.89/7.81mph Add a comment	1mi, 35:46 Walk - General 1) 0.62mi - 23:45(38:13/mi) 117/128bpm [4470b/mi] 159cal 23/60rpm 1.57/3.72mph 2) 0.39mi - 12:02(30:39/mi) 114/123bpm [3494b/mi] 68cal 26/59rpm 1.96/3.53mph Add a comment 3.3mi, 34:26 Run - General 1) 0.62mi - 6:36(10:38/mi) 145/154bpm [1541b/mi] 78cal 5.65/6.14mph 2) 0.62mi - 6:38(10:40/mi) 156/161bpm [1663b/mi] 82cal 5.63/5.7mph 3) 0.62mi - 6:44(10:51/mi) 157/163bpm [1703b/mi] 83cal 5.53/5.74mph 4) 0.62mi - 6:38(10:40/mi) 157/167bpm [1675b/mi] 81cal 5.62/5.91mph 5) 0.62mi - 6:09(9:53/mi) 164/169bpm [1622b/mi] 79cal 6.07/6.51mph 6) 0.21mi - 1:41(8:05/mi) 175/183bpm [1415b/mi] 24cal 7.42/8.01mph Add a comment	3.5mi, 1:09:54 Walk - General 1) 0.62mi - 10:51(17:28/mi) 102/109bpm [1781b/mi] 65cal 54/60rpm 3.44/3.82mph 2) 0.62mi - 10:36(17:03/mi) 120/127bpm [2046b/mi] 72cal 57/59rpm 3.52/3.59mph 3) 0.62mi - 10:39(17:08/mi) 123/126bpm [2108b/mi] 72cal 57/60rpm 3.5/3.63mph 4) 0.62mi - 10:35(17:02/mi) 122/128bpm [2079b/mi] 68cal 57/59rpm 3.52/3.74mph 5) 0.62mi - 14:18(23:01/mi) 118/131bpm [2715b/mi] 81cal 44/58rpm 2.61/3.61mph 6) 0.4mi - 12:55(32:06/mi) 111/122bpm [3564b/mi] 57cal 22/57rpm 1.87/3.36mph Add a comment	1.8mi, 32:31 Walk - General 1) 0.62mi - 10:09(16:20/mi) 135/144bpm [2206b/mi] 87cal 59/62rpm 3.67/4.36mph 2) 0.62mi - 9:54(15:56/mi) 132/137bpm [2103b/mi] 71cal 60/63rpm 3.77/3.86mph 3) 0.57mi - 12:28(21:43/mi) 127/137bpm [2758b/mi] 86cal 35/61rpm 2.76/3.92mph Add a comment 0mi, 3:50 Cross - Other 1) 0mi - 3:50(0/mi) 145/156bpm [INFb/mi] 44cal Add a comment 3mi, 25:35 Run - Treadmill 1) 0.62mi - 5:55(9:31/mi) 139/155bpm [1322b/mi] 64cal 6.31/7.24mph 2) 0.62mi - 5:14(8:26/mi) 155/160bpm [1307b/mi] 66cal 7.12/7.37mph 3) 0.62mi - 5:12(8:22/mi) 160/161bpm [1340b/mi] 66cal 7.17/7.41mph 4) 0.62mi - 5:12(8:22/mi) 163/166bpm [1365b/mi] 67cal 7.17/7.39mph 5) 0.48mi - 4:02(8:22/mi) 164/168bpm [1373b/mi] 53cal 7.17/7.45mph Add a comment	-
Thu 25th Apr Apr 25	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
-	1.3mi, 37:55 Walk - General 1) 0.62mi - 17:21(27:55/mi) 106/114bpm [2959b/mi] 101cal 31/74rpm 2.15/4.32mph 2) 0.62mi - 17:52(28:45/mi) 105/119bpm [3019b/mi] 98cal 30/69rpm 2.09/3.74mph 3) 0.1mi - 2:42(27:33/mi) 115/121bpm [3169b/mi] 16cal 30/81rpm 2.18/3.36mph Add a comment	1.7mi, 1:06:54 Walk - General 1) 0.62mi - 16:34(26:40/mi) 114/133bpm [3041b/mi] 102cal 35/59rpm 2.25/3.57mph 2) 0.62mi - 18:12(29:17/mi) 115/138bpm [3368b/mi] 108cal 34/76rpm 2.05/3.57mph 3) 0.44mi - 32:08(1:13:31/mi) 108/123bpm [7940b/mi] 143cal 13/126rpm 0.82/5.66mph Add a comment 2.6mi, 34:19 Bike - General 1) 0.62mi - 12:31(20:09/mi) 140/169bpm [2822b/mi] 117cal 42/59rpm 2.98/20.91mph 2) 0.62mi - 1:53(3:02/mi) 123/151bpm [372b/mi] 14cal 19.83/30.45mph 3) 0.62mi - 2:47(4:29/mi) 117/121bpm [525b/mi] 18cal 13.36/33.44mph 4) 0.62mi - 10:38(17:07/mi) 104/119bpm [1780b/mi] 40cal 2/89rpm 3.51/33.44mph 5) 0.15mi - 6:30(43:04/mi) 93/99bpm [4005b/mi] 18cal 1/58rpm 1.39/3.34mph Add a comment 3.1mi, 28:34 Run - General 1) 0.62mi - 5:35(8:58/mi) 140/158bpm [1256b/mi] 72cal 6.69/7.35mph 2) 0.62mi - 5:34(8:58/mi) 163/170bpm [1462b/mi] 75cal 6.69/6.99mph 3) 0.62mi - 5:25(8:43/mi) 171/176bpm [1490b/mi] 76cal 6.89/7.08mph 4) 0.62mi - 6:06(9:50/mi) 172/177bpm [1690b/mi] 82cal 6.1/6.87mph 5) 0.62mi - 5:40(9:07/mi) 178/186bpm [1621b/mi] 80cal 6.59/8.22mph 6) 0.03mi - 14(8:52/mi) 188/189bpm [1666b/mi] 3cal 6.77/8.72mph Add a comment 1.4mi, 25:37 Walk - General 1) 0.62mi - 10:56(17:35/mi) 99/107bpm [1741b/mi] 65cal 56/59rpm 3.41/3.65mph 2) 0.62mi - 10:43(17:15/mi) 101/116bpm [1742b/mi] 66cal 57/85rpm 3.48/4.82mph 3) 0.14mi - 3:58(27:24/mi) 99/107bpm [2713b/mi] 20cal 38/60rpm 2.19/3.86mph Add a comment	1.9mi, 53:33 Walk - General 1) 0.62mi - 15:27(24:52/mi) 109/119bpm [2710b/mi] 92cal 36/60rpm 2.41/3.65mph 2) 0.62mi - 13:38(21:56/mi) 119/127bpm [2611b/mi] 87cal 42/59rpm 2.73/3.72mph 3) 0.62mi - 24:26(39:19/mi) 92/125bpm [3617b/mi] 79cal 2/58rpm 1.53/10.6mph 4) 0mi - 3(10:55/mi) 83/83bpm [906b/mi] 5.5/0mph Add a comment	6.2mi, 1:08:17 Run - General 1) 0.62mi - 7:01(11:17/mi) 141/151bpm [1591b/mi] 78cal 5.32/6.47mph 2) 0.62mi - 6:52(11:03/mi) 152/157bpm [1680b/mi] 82cal 5.43/5.76mph 3) 0.62mi - 6:51(11:01/mi) 152/156bpm [1674b/mi] 82cal 5.45/5.87mph 4) 0.62mi - 6:48(10:56/mi) 150/161bpm [1640b/mi] 80cal 5.49/6.1mph 5) 0.62mi - 6:38(10:40/mi) 156/161bpm [1664b/mi] 81cal 5.62/5.97mph 6) 0.62mi - 6:34(10:34/mi) 160/164bpm [1691b/mi] 82cal 5.68/5.93mph 7) 0.62mi - 6:45(10:53/mi) 159/164bpm [1729b/mi] 82cal 5.52/5.66mph 8) 0.62mi - 6:55(11:08/mi) 157/160bpm [1747b/mi] 81cal 5.39/5.63mph 9) 0.62mi - 7:01(11:18/mi) 158/163bpm [1786b/mi] 81cal 5.31/5.47mph 10) 0.62mi - 6:28(10:25/mi) 160/170bpm [1667b/mi] 79cal 5.76/6.87mph 11) 0.01mi - 24(33:57/mi) 167/170bpm [5670b/mi] 5cal 1.77/6.91mph Add a comment	-	-
Thu 2nd May May 2	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
-	-	3.2mi, 31:19 Run - General 1) 0.62mi - 6:19(10:10/mi) 140/156bpm [1424b/mi] 75cal 5.9/6.55mph 2) 0.62mi - 6:16(10:05/mi) 159/164bpm [1604b/mi] 81cal 5.95/6.2mph 3) 0.62mi - 6:02(9:43/mi) 163/167bpm [1583b/mi] 79cal 6.18/6.35mph 4) 0.62mi - 6:06(9:48/mi) 164/176bpm [1608b/mi] 81cal 6.12/6.39mph 5) 0.62mi - 6:01(9:41/mi) 168/177bpm [1628b/mi] 80cal 6.19/7.66mph 6) 0.05mi - 35(11:55/mi) 177/182bpm [2108b/mi] 8cal 5.04/7.97mph Add a comment	-	1.3mi, 37:26 Walk - General 1) 0.62mi - 18:17(29:26/mi) 113/128bpm [3326b/mi] 115cal 28/59rpm 2.04/3.88mph 2) 0.62mi - 15:08(24:21/mi) 116/122bpm [2825b/mi] 91cal 37/58rpm 2.46/3.49mph 3) 0.1mi - 4:01(40:42/mi) 119/125bpm [4843b/mi] 24cal 27/70rpm 1.47/3.47mph Add a comment 3.2mi, 31:56 Run - General 1) 0.62mi - 6:28(10:24/mi) 146/154bpm [1518b/mi] 77cal 5.77/6.39mph 2) 0.62mi - 6:33(10:33/mi) 157/161bpm [1655b/mi] 82cal 5.69/5.91mph 3) 0.62mi - 6:28(10:24/mi) 161/164bpm [1674b/mi] 82cal 5.77/6.12mph 4) 0.62mi - 6:05(9:48/mi) 167/175bpm [1636b/mi] 80cal 6.12/6.35mph 5) 0.62mi - 5:57(9:35/mi) 173/178bpm [1657b/mi] 81cal 6.27/6.76mph 6) 0.04mi - 25(9:42/mi) 173/175bpm [1678b/mi] 5cal 6.19/6.03mph Add a comment	-	-

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