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Recent Training
7th May	General	1.4mi	25:24
6th May	General	2.5mi	50:30
5th May	General	13.1mi	2:14:14
4th May	General	2.5mi	52:46
1st May	General	10.1mi	41:25

12 Month Benchmarks	Run	Bike
Mile	8:02	2:37
5k	26:40	9:56
5mi	45:08	17:28
10k	56:18	21:40
10mi	1:48:52	36:08
Half	2:24:30	47:47

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Best Times
Best WAVA

Dist	Races	2021	2022	2023	2024	PB	WB
5km	19	26:06 53.42	26:44 52.56	25:22 55.81	28:03 50.87	25:22 8:10/mi	55.81
5mi	1				59:29 39.02	59:29 11:54/mi	39.02
10km	4		56:01 50.89	56:17 51.06		56:01 9:01/mi	51.06
13.1mi	1			2:42:08 38.72		2:42:08 12:23/mi	38.72

2024		Result	WAVA	Distance
11 Apr	Castlewellan Hill & Dale PB	59:29	39.02	5mi
27 Jan	Wallace parkrun, Lisburn SB	28:03	50.87	5km
13 Jan	Wallace parkrun, Lisburn	29:24	48.53	5km
6 Jan	Hillsborough Forest parkrun	29:37	48.18	5km
2023		Result	WAVA	Distance
12 Aug	Born2Run: Dambusters 10K	57:22	50.10	10km
21 Jun	Lisburn 10k SB	56:17	51.06	10km
13 May	Ecos parkrun, Ballymena PB	25:22	55.81	5km
15 Apr	Wallace parkrun, Lisburn	26:15	53.94	5km
2 Apr	London Landmarks Half Marathon PB	2:42:08	38.72	13.1mi
4 Mar	Wallace parkrun, Lisburn	27:17	51.89	5km
2022		Result	WAVA	Distance
24 Jul	Hillsborough Castle and Running Festival 10k	57:44	49.38	10km
22 Jun	Lisburn 10k PB	56:01	50.89	10km
28 May	Wallace parkrun, Lisburn	26:50	52.36	5km
21 May	Wallace parkrun, Lisburn	28:40	49.01	5km
7 May	Knockbracken Reservoir parkrun SB	26:44	52.56	5km
30 Apr	Wallace parkrun, Lisburn	27:22	51.34	5km
23 Apr	Wallace parkrun, Lisburn	28:57	48.53	5km
16 Apr	Wallace parkrun, Lisburn	29:11	48.14	5km
5 Feb	Wallace parkrun, Lisburn	27:30	51.09	5km
29 Jan	Wallace parkrun, Lisburn	27:19	51.43	5km
22 Jan	Wallace parkrun, Lisburn	28:08	49.94	5km
8 Jan	Wallace parkrun, Lisburn	29:38	47.41	5km
1 Jan	Castlewellan parkrun	29:44	47.25	5km
2021		Result	WAVA	Distance
28 Aug	Hillsborough Forest parkrun SB	26:06	53.42	5km
3 Jul	Portrush parkrun	27:59	49.83	5km

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	33	30	47	27	6	0	0	0	0	0	0	0	143
2024	0	0	0	0.3	0	0	0	0	0	0	0	0	0.3
2024	47	42	47	52	13	0	0	0	0	0	0	0	201
2024	38	35	36	70	10	0	0	0	0	0	0	0	189
2023	14	20	5	23	4	5	3	0	0	8	5	4	91
2023	0	0	0	0	0	0	0.1	0	0	0	0	0	0.1
2023	9	52	54	53	58	52	50	44	6	0	4	25	409
2023	0	0	0	0	22	108	132	8	0	0	0	7	277
2022	0	0	0	0	0	0	3	5	9	6	8	0	31
2022	0	0	0	0	0	0	18	58	19	0	27	36	159
2022	0	0	0	0	0	0	0	3	0	0	0	0	3

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
5.4mi, 59:08 Run - General 1) 1mi - 10:41(10:41/mi) 124/140bpm [1325b/mi] 132cal 2) 1mi - 13:56(13:56/mi) 173/188bpm [2410b/mi] 186cal 3) 1mi - 10:10(10:10/mi) 182/197bpm [1851b/mi] 147cal 4) 1mi - 12:17(12:17/mi) 180/188bpm [2211b/mi] 170cal 5) 1mi - 9:09(9:09/mi) 185/191bpm [1694b/mi] 129cal 6) 0.35mi - 2:55(8:18/mi) 185/189bpm [1535b/mi] 43cal Add a comment 1.4mi, 26:37 Walk - General 1) 1mi - 19:05(19:05/mi) 93/113bpm [1774b/mi] 112cal 52/59rpm 2) 0.35mi - 7:32(21:48/mi) 99/114bpm [2158b/mi] 49cal 45/58rpm Add a comment	-	2.9mi, 29:47 Run - General 1) 1mi - 10:47(10:47/mi) 153/177bpm [1650b/mi] 132cal 2) 1mi - 9:37(9:37/mi) 174/177bpm [1672b/mi] 136cal 3) 0.89mi - 9:24(10:33/mi) 179/183bpm [1887b/mi] 134cal Add a comment	7.9mi, 1:04:39 Bike - General 1) 5mi - 42:37(8:31/mi) 112/140bpm [954b/mi] 268cal 2) 2.89mi - 22:02(7:37/mi) 117/146bpm [892b/mi] 142cal Add a comment	5.2mi, 58:06 Run - Treadmill 1) 1mi - 11:27(11:27/mi) 140/150bpm [1602b/mi] 137cal 2) 1mi - 11:28(11:28/mi) 150/160bpm [1720b/mi] 148cal 3) 1mi - 11:14(11:14/mi) 153/162bpm [1719b/mi] 144cal 4) 1mi - 11:13(11:13/mi) 158/169bpm [1771b/mi] 149cal 5) 1mi - 11:27(11:27/mi) 166/173bpm [1900b/mi] 160cal 6) 0.11mi - 1:12(10:34/mi) 167/170bpm [1765b/mi] 17cal 7) 0.01mi - 6(9:26/mi) 166/167bpm [1565b/mi] 1cal Add a comment 1.1mi, 22:34 Walk - General 1) 1mi - 19:30(19:30/mi) 107/123bpm [2086b/mi] 129cal 47/63rpm 2) 0.14mi - 3:04(21:17/mi) 111/118bpm [2363b/mi] 17cal 46/110rpm Add a comment	12.3mi, 51:27 Bike - General 1) 5mi - 20:30(4:06/mi) 135/151bpm [553b/mi] 223cal 2) 5mi - 21:33(4:19/mi) 136/160bpm [586b/mi] 202cal 3) 2.25mi - 9:24(4:11/mi) 151/165bpm [631b/mi] 117cal Add a comment 1.4mi, 27:57 Walk - General 1) 0.02mi - 24(17:37/mi) 89/93bpm [1568b/mi] 2cal 57/59rpm 2) 1mi - 19:42(19:42/mi) 99/115bpm [1950b/mi] 125cal 50/59rpm 3) 0.39mi - 7:51(20:04/mi) 106/118bpm [2127b/mi] 45cal 51/59rpm Add a comment	2mi, 36:29 Walk - General 1) 1mi - 18:16(18:16/mi) 62/80bpm [1133b/mi] 103cal 51/61rpm 2) 0.95mi - 18:13(19:12/mi) 81/115bpm [1555b/mi] 65cal 49/75rpm 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
-	-	8.6mi, 1:29:49 Run - General 1) 1mi - 10:02(10:02/mi) 148/168bpm [1486b/mi] 134cal 2) 1mi - 9:51(9:51/mi) 168/173bpm [1653b/mi] 135cal 3) 1mi - 9:47(9:47/mi) 170/175bpm [1664b/mi] 135cal 4) 1mi - 10:32(10:32/mi) 164/176bpm [1728b/mi] 140cal 5) 1mi - 10:20(10:20/mi) 164/174bpm [1694b/mi] 128cal 6) 1mi - 11:32(11:32/mi) 156/172bpm [1800b/mi] 133cal 7) 1mi - 10:35(10:35/mi) 167/175bpm [1767b/mi] 141cal 8) 1mi - 10:39(10:39/mi) 168/179bpm [1790b/mi] 135cal 9) 0.6mi - 6:30(10:54/mi) 172/179bpm [1875b/mi] 87cal Add a comment	2.8mi, 56:58 Walk - General 1) 1mi - 18:30(18:30/mi) 111/121bpm [2054b/mi] 135cal 49/111rpm 2) 1mi - 23:24(23:24/mi) 108/130bpm [2527b/mi] 136cal 39/120rpm 3) 0.84mi - 15:04(18:02/mi) 119/131bpm [2145b/mi] 101cal 54/60rpm Add a comment 8.2mi, 1:20:38 Bike - General 1) 5mi - 48:07(9:37/mi) 107/139bpm [1030b/mi] 280cal 2) 3.19mi - 32:31(10:13/mi) 119/151bpm [1215b/mi] 203cal Add a comment	2.8mi, 32:04 Run - Treadmill 1) 0.76mi - 10:00(13:11/mi) 127/137bpm [1673b/mi] 100cal 2) 0.1mi - 1:00(10:09/mi) 145/153bpm [1472b/mi] 12cal 3) 0.08mi - 1:00(12:37/mi) 149/152bpm [1880b/mi] 13cal 4) 0.11mi - 1:00(8:58/mi) 147/156bpm [1319b/mi] 13cal 5) 0.1mi - 1:00(10:16/mi) 152/157bpm [1561b/mi] 13cal 6) 0.1mi - 1:00(9:48/mi) 147/155bpm [1440b/mi] 13cal 7) 0.08mi - 1:00(12:01/mi) 151/153bpm [1815b/mi] 13cal 8) 0.11mi - 1:00(9:01/mi) 150/158bpm [1353b/mi] 13cal 9) 0.1mi - 1:00(10:21/mi) 155/161bpm [1603b/mi] 13cal 10) 0.09mi - 1:00(10:43/mi) 150/156bpm [1608b/mi] 13cal 11) 0.08mi - 1:00(12:07/mi) 155/157bpm [1878b/mi] 13cal 12) 0.1mi - 1:00(10:31/mi) 151/159bpm [1587b/mi] 13cal 13) 0.1mi - 1:00(10:16/mi) 158/162bpm [1622b/mi] 14cal 14) 0.82mi - 10:00(12:14/mi) 139/154bpm [1701b/mi] 103cal 15) 0.01mi - 4(11:15/mi) 142/142bpm [1599b/mi] 1cal Add a comment 1.4mi, 26:09 Walk - General 1) 1mi - 18:22(18:22/mi) 94/111bpm [1727b/mi] 115cal 52/66rpm 2) 0.37mi - 7:47(21:06/mi) 113/124bpm [2384b/mi] 48cal 39/86rpm Add a comment	1.4mi, 32:52 Walk - General 1) 1mi - 23:39(23:39/mi) 100/120bpm [2365b/mi] 138cal 39/59rpm 2) 0.42mi - 9:13(21:45/mi) 106/118bpm [2306b/mi] 52cal 47/80rpm Add a comment	10.1mi, 47:59 Bike - General 1) 5mi - 23:19(4:40/mi) 130/152bpm [606b/mi] 229cal 2) 5mi - 24:16(4:51/mi) 126/141bpm [612b/mi] 177cal 3) 0.05mi - 23(7:32/mi) 143/149bpm [1077b/mi] 4cal 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
3.8mi, 50:42 Run - General 1) 1mi - 18:09(18:09/mi) 120/140bpm [2178b/mi] 212cal 2) 1mi - 16:17(16:17/mi) 126/145bpm [2052b/mi] 162cal 3) 1mi - 9:30(9:30/mi) 138/152bpm [1311b/mi] 98cal 4) 0.76mi - 6:46(8:54/mi) 135/153bpm [1202b/mi] 66cal Add a comment	1.4mi, 26:40 Walk - General 1) 1mi - 18:36(18:36/mi) 112/125bpm [2084b/mi] 125cal 50/90rpm 2) 0.4mi - 8:04(20:05/mi) 114/124bpm [2289b/mi] 50cal 41/59rpm Add a comment	3.1mi, 27:12 Run - General 1) 1mi - 9:13(9:13/mi) 147/171bpm [1354b/mi] 124cal 2) 1mi - 8:35(8:35/mi) 173/179bpm [1485b/mi] 127cal 3) 1mi - 8:24(8:24/mi) 178/184bpm [1494b/mi] 130cal 4) 0.12mi - 1:00(8:28/mi) 181/184bpm [1531b/mi] 16cal Add a comment	2.1mi, 8:14 Bike - General 1) 0mi - 2(1:04:44/mi) 144/144bpm [9321b/mi] 7/85rpm 2) 2.07mi - 8:12(3:58/mi) 156/164bpm [618b/mi] 105cal 7/85rpm Add a comment 0mi, 1:03 Cross - General 1) 0.03mi - 1:03(33:12/mi) 158/174bpm [5245b/mi] 14cal 7/85rpm Add a comment 2.1mi, 18:42 Run - General 1) 1mi - 9:20(9:20/mi) 164/176bpm [1532b/mi] 135cal 2) 1mi - 8:58(8:58/mi) 171/179bpm [1534b/mi] 130cal 3) 0.05mi - 23(7:39/mi) 177/178bpm [1354b/mi] 6cal Add a comment 0mi, 1:07 Cross - General 1) 0.01mi - 1:07(2:55:34/mi) 115/120bpm [20190b/mi] 9cal Add a comment 2.1mi, 8:34 Bike - General 1) 2.07mi - 8:34(4:09/mi) 104/134bpm [431b/mi] 57cal Add a comment	4.1mi, 38:13 Run - General 1) 1mi - 9:50(9:50/mi) 143/163bpm [1406b/mi] 130cal 2) 1mi - 9:53(9:53/mi) 158/168bpm [1563b/mi] 133cal 3) 1mi - 9:05(9:05/mi) 171/181bpm [1554b/mi] 134cal 4) 1mi - 8:57(8:57/mi) 176/182bpm [1575b/mi] 136cal 5) 0.06mi - 27(7:41/mi) 177/179bpm [1359b/mi] 7cal Add a comment	-	10.1mi, 41:25 Bike - General 1) 5mi - 20:39(4:08/mi) 135/154bpm [558b/mi] 223cal 2) 5mi - 20:29(4:06/mi) 150/165bpm [615b/mi] 249cal 3) 0.08mi - 17(3:40/mi) 141/144bpm [518b/mi] 3cal 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
-	-	2.5mi, 52:46 Walk - General 1) 1mi - 21:53(21:53/mi) 95/110bpm [2079b/mi] 126cal 43/66rpm 2) 1mi - 19:37(19:37/mi) 97/121bpm [1902b/mi] 105cal 49/112rpm 3) 0.54mi - 11:17(20:47/mi) 118/138bpm [2453b/mi] 74cal 47/57rpm Add a comment	13.1mi, 2:14:14 Run - General 1) 1mi - 9:08(9:08/mi) 144/171bpm [1314b/mi] 128cal 2) 1mi - 8:40(8:40/mi) 170/176bpm [1474b/mi] 128cal 3) 1mi - 8:39(8:39/mi) 172/177bpm [1488b/mi] 129cal 4) 1mi - 8:41(8:41/mi) 177/182bpm [1536b/mi] 132cal 5) 1mi - 9:28(9:28/mi) 164/184bpm [1553b/mi] 128cal 6) 1mi - 10:21(10:21/mi) 160/166bpm [1657b/mi] 136cal 7) 1mi - 10:20(10:20/mi) 161/165bpm [1664b/mi] 135cal 8) 1mi - 10:47(10:47/mi) 160/167bpm [1726b/mi] 136cal 9) 1mi - 10:59(10:59/mi) 160/170bpm [1756b/mi] 133cal 10) 1mi - 10:56(10:56/mi) 159/167bpm [1739b/mi] 132cal 11) 1mi - 11:32(11:32/mi) 159/164bpm [1835b/mi] 132cal 12) 1mi - 11:13(11:13/mi) 162/165bpm [1816b/mi] 136cal 13) 1mi - 11:53(11:53/mi) 163/174bpm [1936b/mi] 146cal 14) 0.14mi - 1:38(11:40/mi) 168/171bpm [1960b/mi] 22cal Add a comment	2.5mi, 50:30 Walk - General 1) 1mi - 20:13(20:13/mi) 97/115bpm [1961b/mi] 116cal 47/71rpm 2) 1mi - 21:07(21:07/mi) 96/117bpm [2027b/mi] 110cal 45/55rpm 3) 0.45mi - 9:10(20:16/mi) 96/106bpm [1945b/mi] 48cal 45/56rpm Add a comment	1.4mi, 25:24 Walk - General 1) 1mi - 17:32(17:32/mi) 108/125bpm [1894b/mi] 114cal 46/59rpm 2) 0.44mi - 7:52(17:56/mi) 113/126bpm [2027b/mi] 52cal 49/83rpm Add a comment	-

Gc

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