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Recent Training
7th May	General	6mi	54:42
4th May	General	3.1mi	25:50
4th May	General	1.8mi	20:18
3rd May	General	4.3mi	39:47
2nd May	General	12.3mi	2:00:04

12 Month Benchmarks	Run	Bike
Mile	7:19	3:57
5k	23:12	13:23
5mi	37:56	23:37
10k	50:31	32:59
10mi	1:27:40	54:32
Half	1:56:14	1:12:29
20mi	2:58:01	0
Mara	3:55:00	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2019	2020	2022	2023	2024	PB	WB
5km	3			22:48 74.10	23:51 71.52	23:12 74.31	22:48 7:20/mi	74.31
5mi	1			39:50 69.52			39:50 7:58/mi	69.52
10km	7			47:01 74.51	47:06 74.38		47:01 7:34/mi	74.51
10mi	1				1:19:00 73.57		1:19:00 7:54/mi	73.57
13.1mi	7	1:51:36 66.32	1:43:02 72.56	1:44:55 72.71	1:45:34 73.01		1:43:02 7:52/mi	73.01
26.2mi	4			3:57:50 67.95	3:57:48 68.67	4:10:36 65.16	3:57:48 9:05/mi	68.67

2024		Result	WAVA	Distance
27 Apr	Hillsborough Forest parkrun SB	23:12	74.31	5km
15 Apr	Boston Marathon SB	4:10:36	65.16	26.2mi
2023		Result	WAVA	Distance
31 Dec	Expleo 10K	49:25	71.60	10km
15 Nov	Run in the Dark Belfast	51:47	68.33	10km
15 Oct	Amsterdam Marathon PB	3:57:48	68.67	26.2mi
17 Sep	Belfast Half Marathon	1:56:52	65.95	13.1mi
3 Sep	Laganside 10k	51:04	68.60	10km
28 May	Newry City 10k SB	47:06	74.38	10km
5 May	Run the Runways	47:48	73.29	10km
17 Mar	Craic 10k	47:40	73.49	10km
11 Mar	Walled City Derry 10 Mile Road Race PB	1:19:00	73.57	10mi
4 Mar	Carlingford half marathon SB	1:45:34	73.01	13.1mi
28 Jan	Hillsborough Forest parkrun SB	23:51	71.52	5km
2022		Result	WAVA	Distance
3 Dec	Podium 4 Sport Seeley Cup 10k PB	47:01	74.51	10km
30 Oct	Dublin Marathon SB	3:57:50	67.95	26.2mi
5 Aug	Mallusk 5-mile road race PB	39:50	69.52	5mi
24 Jun	Ards Half Marathon SB	1:44:55	72.71	13.1mi
28 May	Hillsborough Forest parkrun PB	22:48	74.10	5km
1 May	Belfast Marathon	4:00:12	66.59	26.2mi
20 Mar	Hampton Court Palace Half Marathon	1:49:34	69.62	13.1mi
2020		Result	WAVA	Distance
1 Aug	ChampionChip Ireland Running Series - EIKON HM PB	1:43:02	72.56	13.1mi
18 Jul	Championchip Ireland Series - Down Royal HM	1:45:57	70.56	13.1mi
2019		Result	WAVA	Distance
20 Jan	Tata Mumbai Marathon pl SB	1:51:36	66.32	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	0	0	0	5	0	0	0	0	0	0	0	0	5
2024	123	143	137	95	28	0	0	0	0	0	0	0	526
2023	0	0	0	9	4	0	3	3	3	4	0	0	27
2023	129	122	163	92	104	34	45	118	136	108	75	119	1245
2023	0	0	0	4	27	11	0	27	10	0	0	0	78
2022	0	0	0	0	0	43	104	107	116	122	59	64	615
2022	0	0	0	0	0	0	0	48	13	0	0	0	60

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
1.9mi, 46:13 Walk - General 1) 1mi - 20:43(20:43/mi) 106cal 59/65rpm 2.9/0mph 2) 0.85mi - 25:30(30:01/mi) 82cal 59/65rpm 2/0mph Add a comment	2.7mi, 53:13 Run - General 1) 2.7mi - 53:13(19:42/mi) 195cal 3.04/27.05mph Add a comment 1.2mi, 30:43 Run - General 1) 1.23mi - 30:43(25:02/mi) 93cal 2.4/4.3mph Add a comment 3.1mi, 26:53 Run - General 1) 3.14mi - 26:53(8:34/mi) 342cal 7.01/7.85mph Add a comment 1.6mi, 24:47 Run - General 1) 1.6mi - 24:47(15:27/mi) 116cal 3.88/6.16mph Add a comment	2.2mi, 44:12 Walk - General 1) 1mi - 23:13(23:13/mi) 93cal 56/61rpm 2.59/0mph 2) 1mi - 17:52(17:52/mi) 124cal 58/86rpm 3.36/0mph 3) 0.16mi - 3:08(19:26/mi) 22cal 60/60rpm 3.09/0mph Add a comment 0.9mi, 24:21 Walk - General 1) 0.88mi - 24:21(27:36/mi) 76cal 57/65rpm 2.17/0mph Add a comment	26.4mi, 4:10:40 Run - General 1) 26.43mi - 4:10:40(9:29/mi) 2879cal 6.33/7.18mph 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
4.6mi, 44:07 Run - General 1) 4.62mi - 44:07(9:33/mi) 504cal 6.28/7.87mph Add a comment	0.5mi, 5:36 Run - General 1) 0.52mi - 5:36(10:43/mi) 58cal 5.59/6.57mph Add a comment 3.1mi, 24:58 Run - General 1) 3.08mi - 24:58(8:06/mi) 329cal 7.4/8.06mph Add a comment 1.1mi, 14:07 Run - General 1) 1.09mi - 14:07(12:54/mi) 118cal 4.65/6.95mph Add a comment	-	3.4mi, 39:40 Run - General 1) 0.84mi - 8:48(10:28/mi) 93cal 5.74/6.39mph 2) 0mi - 18(1:36:54/mi) 0.62/0.04mph 3) 0.34mi - 3:03(8:55/mi) 35cal 6.73/7.43mph 4) 0.22mi - 2:22(10:53/mi) 25cal 5.52/6.89mph 5) 0.21mi - 1:50(8:58/mi) 22cal 6.69/7.18mph 6) 0.02mi - 3:07(3:03:37/mi) 0.33/6.51mph 7) 0.35mi - 3:01(8:43/mi) 36cal 6.89/7.51mph 8) 0.18mi - 2:05(11:47/mi) 21cal 5.1/7.49mph 9) 0.26mi - 2:17(8:52/mi) 28cal 6.77/7.7mph 10) 0.01mi - 3:22(4:23:39/mi) 0.23/2.9mph 11) 0.35mi - 3:01(8:40/mi) 36cal 6.92/7.68mph 12) 0.17mi - 1:59(11:43/mi) 19cal 5.12/7.43mph 13) 0.25mi - 2:00(7:59/mi) 26cal 7.52/8.31mph 14) 0.18mi - 2:28(13:37/mi) 19cal 4.41/7.43mph Add a comment	4mi, 35:57 Run - General 1) 4mi - 35:57(8:59/mi) 430cal 6.68/7.76mph Add a comment	-	5.1mi, 50:46 Run - General 1) 5.07mi - 50:46(10:01/mi) 547cal 5.99/8.14mph 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) 3.11mi - 23:13(7:28/mi) 334cal 8.03/8.79mph Add a comment 2mi, 22:03 Run - General 1) 2.01mi - 22:03(10:57/mi) 220cal 5.48/7.16mph Add a comment	-	4.1mi, 39:09 Run - General 1) 1mi - 9:43(9:43/mi) 110cal 6.17/0mph 2) 1mi - 9:40(9:40/mi) 109cal 6.2/0mph 3) 1mi - 9:17(9:17/mi) 106cal 6.47/0mph 4) 1mi - 8:50(8:50/mi) 110cal 6.8/0mph 5) 0.05mi - 1:39(31:29/mi) 8cal 1.91/0mph Add a comment	7mi, 1:04:20 Run - General 1) 1mi - 9:08(9:08/mi) 108cal 6.57/8.01mph 2) 1mi - 8:36(8:36/mi) 109cal 6.97/7.66mph 3) 1mi - 8:24(8:24/mi) 108cal 7.14/7.47mph 4) 1mi - 9:17(9:17/mi) 107cal 6.47/7.72mph 5) 1mi - 8:49(8:49/mi) 109cal 6.8/7.22mph 6) 1mi - 9:43(9:43/mi) 108cal 6.17/7.14mph 7) 1mi - 10:11(10:11/mi) 110cal 5.89/7.18mph 8) 0.01mi - 12(16:02/mi) 1cal 3.74/5.43mph Add a comment	-	12.3mi, 2:00:04 Run - General 1) 1mi - 9:48(9:48/mi) 109cal 6.13/6.7mph 2) 1mi - 9:10(9:10/mi) 108cal 6.54/6.95mph 3) 1mi - 8:52(8:52/mi) 109cal 6.77/7.18mph 4) 1mi - 9:26(9:26/mi) 109cal 6.37/6.93mph 5) 1mi - 10:59(10:59/mi) 108cal 5.46/6.8mph 6) 1mi - 9:29(9:29/mi) 107cal 6.33/6.89mph 7) 1mi - 11:49(11:49/mi) 107cal 5.08/6.76mph 8) 1mi - 11:44(11:44/mi) 109cal 5.12/7.26mph 9) 1mi - 9:50(9:50/mi) 111cal 6.1/6.64mph 10) 1mi - 9:11(9:11/mi) 107cal 6.53/7.1mph 11) 1mi - 8:36(8:36/mi) 108cal 6.98/7.18mph 12) 1mi - 8:55(8:55/mi) 107cal 6.73/7.2mph 13) 0.26mi - 2:15(8:48/mi) 28cal 6.82/7.16mph 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
4.3mi, 39:47 Run - General 1) 1mi - 9:58(9:58/mi) 109cal 6.02/6.89mph 2) 1mi - 9:26(9:26/mi) 106cal 6.37/7.43mph 3) 1mi - 8:42(8:42/mi) 110cal 6.9/7.33mph 4) 1mi - 8:30(8:30/mi) 108cal 7.06/7.51mph 5) 0.34mi - 3:12(9:30/mi) 35cal 6.31/7.24mph Add a comment	3.1mi, 25:50 Run - General 1) 1mi - 8:22(8:22/mi) 104cal 7.17/7.85mph 2) 1mi - 8:32(8:32/mi) 109cal 7.03/7.74mph 3) 1mi - 8:16(8:16/mi) 110cal 7.26/8.2mph 4) 0.08mi - 41(8:40/mi) 8cal 6.93/6.89mph Add a comment 1.8mi, 20:18 Run - General 1) 1mi - 9:42(9:42/mi) 108cal 6.19/7.35mph 2) 0.81mi - 10:36(13:07/mi) 79cal 4.58/7.1mph Add a comment	-	-	6mi, 54:42 Run - General 1) 1mi - 9:01(9:01/mi) 106cal 6.65/7.68mph 2) 1mi - 8:43(8:43/mi) 108cal 6.89/7.47mph 3) 1mi - 8:18(8:18/mi) 109cal 7.23/8.47mph 4) 1mi - 8:34(8:34/mi) 109cal 7/7.74mph 5) 1mi - 9:11(9:11/mi) 108cal 6.53/7.14mph 6) 1mi - 10:26(10:26/mi) 110cal 5.75/6.76mph 7) 0.04mi - 28(10:43/mi) 4cal 5.6/6.39mph Add a comment	-	-

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