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shotani

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Miles
828
Miles
243

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Recent Training
9th May	General	7.9mi	56:46
7th May	General	7.4mi	56:06
4th May	General	11.5mi	1:27:18
1st May	General	4.5mi	36:40
28th Apr	General	26.3mi	3:01:49

12 Month Benchmarks	Run	Bike
Mile	5:36	2:42
5k	18:26	8:56
5mi	31:22	14:29
10k	39:04	18:14
10mi	1:06:51	30:05
Half	1:28:25	39:55
20mi	2:16:03	1:01:51
Mara	3:00:45	1:22:22

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB

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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	171	167	55	172	31	0	0	0	0	0	0	0	596
2024	0	6	59	131	0	0	0	0	0	0	0	0	197
2023	0	0	0	0	0	0	0	0	37	56	61	77	232
2023	0	0	0	0	0	0	0	0	0	46	0	0	46

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
23.1mi, 1:19:12 Bike - General 1) 3.11mi - 11:52(3:49/mi) 133/155bpm [508b/mi] 125cal 15.7/20.12mph 2) 3.11mi - 11:31(3:43/mi) 144/162bpm [534b/mi] 130cal 16.18/21.77mph 3) 3.11mi - 10:09(3:16/mi) 145/159bpm [474b/mi] 112cal 18.37/22.04mph 4) 3.11mi - 9:18(3:00/mi) 150/164bpm [449b/mi] 108cal 20.04/23.42mph 5) 3.11mi - 11:05(3:34/mi) 142/156bpm [507b/mi] 102cal 16.82/20.35mph 6) 3.11mi - 10:26(3:21/mi) 146/163bpm [490b/mi] 104cal 17.88/20.25mph 7) 3.11mi - 10:13(3:17/mi) 153/163bpm [503b/mi] 119cal 18.26/20.98mph 8) 1.31mi - 4:38(3:32/mi) 147/158bpm [520b/mi] 44cal 16.98/18.83mph Add a comment	11.2mi, 43:18 Bike - General 1) 3.11mi - 11:47(3:48/mi) 130/153bpm [493b/mi] 119cal 15.81/19.1mph 2) 3.11mi - 10:53(3:30/mi) 145/163bpm [508b/mi] 126cal 17.12/19.7mph 3) 3.11mi - 11:19(3:39/mi) 143/160bpm [521b/mi] 119cal 16.48/20.71mph 4) 1.89mi - 9:19(4:56/mi) 137/166bpm [676b/mi] 78cal 12.16/16.47mph Add a comment	24.2mi, 3:03:33 Run - General 1) 1.19mi - 10:01(8:24/mi) 138/148bpm [1158b/mi] 115cal 7.15/8.7mph 2) 15.41mi - 2:00:00(7:47/mi) 148/156bpm [1152b/mi] 1461cal 7.71/9.04mph 3) 5.88mi - 40:00(6:48/mi) 166/172bpm [1130b/mi] 549cal 8.82/10.12mph 4) 1.28mi - 10:00(7:50/mi) 160/169bpm [1252b/mi] 120cal 7.67/9.06mph 5) 0.44mi - 3:33(8:07/mi) 157/161bpm [1273b/mi] 42cal 7.4/8.25mph Add a comment	10.9mi, 43:43 Bike - General 1) 3.11mi - 12:24(3:59/mi) 125/161bpm [499b/mi] 113cal 15.04/18.28mph 2) 3.11mi - 12:15(3:57/mi) 156/172bpm [615b/mi] 159cal 15.22/18.81mph 3) 3.11mi - 12:21(3:59/mi) 154/165bpm [612b/mi] 156cal 15.09/17.89mph 4) 1.57mi - 6:43(4:16/mi) 152/160bpm [648b/mi] 80cal 14.07/16.78mph Add a comment	8.5mi, 1:17:29 Run - General 1) 1.47mi - 12:01(8:12/mi) 144/154bpm [1180b/mi] 145cal 7.32/7.87mph 2) 0.13mi - 1:01(7:45/mi) 160/165bpm [1241b/mi] 13cal 7.73/7.99mph 3) 0.25mi - 2:00(8:03/mi) 154/166bpm [1241b/mi] 26cal 7.45/8.22mph 4) 0.13mi - 1:00(7:34/mi) 158/166bpm [1197b/mi] 13cal 7.92/8.6mph 5) 0.25mi - 2:00(8:09/mi) 156/167bpm [1272b/mi] 26cal 7.36/8.12mph 6) 0.07mi - 30(7:10/mi) 154/161bpm [1103b/mi] 6cal 8.38/9.54mph 7) 0.18mi - 1:30(8:14/mi) 160/168bpm [1318b/mi] 20cal 7.28/8.16mph 8) 0.15mi - 2:01(13:44/mi) 128/153bpm [1758b/mi] 14cal 4.37/7.39mph 9) 0.54mi - 3:00(5:36/mi) 144/162bpm [806b/mi] 30cal 10.72/12.23mph 10) 0.62mi - 10:00(16:03/mi) 119/163bpm [1910b/mi] 47cal 3.74/10.92mph 11) 0.35mi - 3:00(8:37/mi) 146/156bpm [1257b/mi] 33cal 6.97/7.6mph 12) 0.14mi - 2:00(14:15/mi) 129/152bpm [1839b/mi] 14cal 4.21/7.64mph 13) 0.36mi - 3:00(8:18/mi) 142/156bpm [1179b/mi] 30cal 7.23/9.64mph 14) 0.12mi - 2:00(16:08/mi) 130/157bpm [2098b/mi] 13cal 3.72/7.37mph 15) 0.36mi - 3:00(8:17/mi) 144/154bpm [1194b/mi] 31cal 7.24/7.72mph 16) 0.12mi - 2:00(16:29/mi) 127/151bpm [2093b/mi] 11cal 3.64/7.56mph 17) 0.35mi - 3:00(8:28/mi) 141/152bpm [1195b/mi] 29cal 7.08/7.64mph 18) 0.14mi - 2:00(14:06/mi) 128/148bpm [1806b/mi] 12cal 4.25/7.22mph 19) 1.73mi - 12:00(6:56/mi) 160/177bpm [1110b/mi] 155cal 8.65/10.27mph 20) 0.34mi - 5:00(14:43/mi) 132/176bpm [1942b/mi] 28cal 4.08/9.87mph 21) 0.36mi - 3:00(8:23/mi) 151/163bpm [1265b/mi] 32cal 7.16/7.51mph 22) 0.29mi - 2:26(8:21/mi) 158/164bpm [1318b/mi] 31cal 7.19/7.35mph Add a comment	4.9mi, 41:12 Run - General 1) 4.8mi - 40:00(8:20/mi) 144/154bpm [1199b/mi] 474cal 7.2/7.89mph 2) 0.13mi - 1:11(8:50/mi) 145/148bpm [1281b/mi] 13cal 6.79/7.28mph Add a comment	8mi, 56:09 Run - General 1) 1.52mi - 12:01(7:55/mi) 149/156bpm [1179b/mi] 153cal 7.58/8.75mph 2) 0.17mi - 1:00(5:59/mi) 162/169bpm [969b/mi] 14cal 10.03/10.14mph 3) 0.25mi - 2:00(7:54/mi) 163/171bpm [1288b/mi] 27cal 7.59/10.14mph 4) 0.17mi - 1:00(5:50/mi) 163/172bpm [950b/mi] 14cal 10.3/10.1mph 5) 0.25mi - 2:00(7:57/mi) 159/173bpm [1263b/mi] 26cal 7.55/10.1mph 6) 0.25mi - 2:00(8:08/mi) 151/156bpm [1229b/mi] 24cal 7.37/7.78mph 7) 1.98mi - 12:30(6:18/mi) 174/180bpm [1097b/mi] 186cal 9.52/11.06mph 8) 0.37mi - 3:00(8:07/mi) 164/177bpm [1332b/mi] 39cal 7.39/10.08mph 9) 2.06mi - 12:30(6:05/mi) 178/189bpm [1082b/mi] 191cal 9.87/10.65mph 10) 0.34mi - 3:00(8:50/mi) 172/189bpm [1520b/mi] 41cal 6.79/10.35mph 11) 0.48mi - 4:00(8:19/mi) 155/160bpm [1289b/mi] 44cal 7.21/7.6mph 12) 0.12mi - 1:09(9:34/mi) 157/160bpm [1502b/mi] 13cal 6.27/7.1mph 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
-	4.9mi, 40:07 Run - General 1) 3.31mi - 27:01(8:09/mi) 141/149bpm [1150b/mi] 321cal 7.36/8.2mph 2) 0.04mi - 10(4:34/mi) 148/152bpm [675b/mi] 2cal 13.15/13.11mph 3) 0.23mi - 1:50(8:06/mi) 152/162bpm [1231b/mi] 22cal 7.41/13.32mph 4) 0.04mi - 10(4:38/mi) 145/146bpm [672b/mi] 2cal 12.95/17.28mph 5) 0.2mi - 1:50(8:58/mi) 150/156bpm [1345b/mi] 21cal 6.69/17.28mph 6) 0.04mi - 10(4:45/mi) 148/149bpm [702b/mi] 2cal 12.65/14.4mph 7) 0.21mi - 1:50(8:35/mi) 153/161bpm [1314b/mi] 22cal 6.99/14.73mph 8) 0.04mi - 10(4:32/mi) 146/146bpm [663b/mi] 2cal 13.22/18.32mph 9) 0.23mi - 1:50(8:01/mi) 147/160bpm [1180b/mi] 21cal 7.48/15.15mph 10) 0.59mi - 5:00(8:30/mi) 142/146bpm [1206b/mi] 55cal 7.07/7.7mph 11) 0.01mi - 7(12:21/mi) 145/146bpm [1790b/mi] 1cal 4.86/6.78mph Add a comment	12.4mi, 1:30:49 Run - General 1) 1.21mi - 10:00(8:16/mi) 141/153bpm [1164b/mi] 119cal 7.27/8.25mph 2) 6.75mi - 50:00(7:24/mi) 156/168bpm [1155b/mi] 653cal 8.1/9.04mph 3) 3.07mi - 20:00(6:30/mi) 167/178bpm [1086b/mi] 283cal 9.22/11.31mph 4) 1.28mi - 10:00(7:50/mi) 155/169bpm [1215b/mi] 126cal 7.65/9.89mph 5) 0.09mi - 48(9:24/mi) 149/150bpm [1400b/mi] 9cal 6.38/7.16mph Add a comment	-	5.3mi, 40:56 Run - General 1) 2.46mi - 20:00(8:08/mi) 146/157bpm [1186b/mi] 245cal 7.38/7.85mph 2) 0.16mi - 1:00(6:10/mi) 161/169bpm [993b/mi] 13cal 9.73/9.71mph 3) 0.25mi - 2:00(7:59/mi) 161/172bpm [1284b/mi] 27cal 7.52/9.37mph 4) 0.17mi - 1:00(5:47/mi) 162/173bpm [936b/mi] 14cal 10.38/10.87mph 5) 0.25mi - 2:00(8:01/mi) 161/170bpm [1291b/mi] 27cal 7.48/10.77mph 6) 0.18mi - 1:00(5:32/mi) 165/172bpm [914b/mi] 14cal 10.84/11mph 7) 0.23mi - 2:00(8:41/mi) 165/174bpm [1432b/mi] 27cal 6.91/10.9mph 8) 0.17mi - 1:00(5:44/mi) 170/176bpm [976b/mi] 15cal 10.45/10.92mph 9) 0.24mi - 2:00(8:30/mi) 167/177bpm [1419b/mi] 27cal 7.06/10.67mph 10) 0.18mi - 1:00(5:40/mi) 169/178bpm [957b/mi] 15cal 10.6/11.21mph 11) 0.24mi - 2:00(8:23/mi) 167/180bpm [1401b/mi] 27cal 7.15/10.65mph 12) 0.2mi - 1:00(5:05/mi) 165/177bpm [840b/mi] 14cal 11.78/11.92mph 13) 0.24mi - 2:00(8:14/mi) 174/184bpm [1432b/mi] 28cal 7.29/11.5mph 14) 0.23mi - 2:00(8:34/mi) 153/155bpm [1310b/mi] 24cal 7.01/7.28mph 15) 0.1mi - 56(9:39/mi) 156/158bpm [1505b/mi] 12cal 6.22/6.97mph Add a comment	2.5mi, 20:24 Run - General 1) 2.5mi - 20:01(8:00/mi) 142/153bpm [1136b/mi] 243cal 7.5/8.08mph 2) 0.04mi - 23(10:19/mi) 143/144bpm [1475b/mi] 4cal 5.82/6.72mph Add a comment	4mi, 30:20 Run - General 1) 1.91mi - 15:00(7:52/mi) 143/154bpm [1125b/mi] 183cal 7.62/8.1mph 2) 0.17mi - 1:00(5:45/mi) 157/163bpm [903b/mi] 14cal 10.43/11.31mph 3) 0.24mi - 2:00(8:14/mi) 158/163bpm [1301b/mi] 26cal 7.29/10.71mph 4) 0.17mi - 1:00(5:53/mi) 162/170bpm [953b/mi] 14cal 10.2/11.37mph 5) 0.25mi - 2:00(7:59/mi) 161/172bpm [1285b/mi] 26cal 7.52/10.29mph 6) 0.19mi - 1:00(5:16/mi) 163/170bpm [858b/mi] 14cal 11.4/11.56mph 7) 0.25mi - 2:00(8:08/mi) 162/171bpm [1318b/mi] 26cal 7.38/11.27mph 8) 0.21mi - 1:00(4:51/mi) 167/176bpm [810b/mi] 14cal 12.37/12.75mph 9) 0.25mi - 2:00(7:53/mi) 163/176bpm [1284b/mi] 26cal 7.62/12.61mph 10) 0.37mi - 3:00(8:07/mi) 146/149bpm [1185b/mi] 35cal 7.39/7.87mph 11) 0.03mi - 19(9:44/mi) 150/150bpm [1461b/mi] 4cal 6.16/7.33mph 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
-	2.6mi, 20:37 Run - General 1) 1.23mi - 10:01(8:09/mi) 138/151bpm [1124b/mi] 117cal 7.36/8.25mph 2) 0.19mi - 1:00(5:18/mi) 154/162bpm [817b/mi] 13cal 11.31/11.63mph 3) 0.23mi - 2:00(8:50/mi) 152/164bpm [1342b/mi] 24cal 6.79/11.04mph 4) 0.19mi - 1:00(5:11/mi) 155/166bpm [803b/mi] 14cal 11.58/12.25mph 5) 0.25mi - 2:00(8:04/mi) 150/166bpm [1211b/mi] 24cal 7.44/11.94mph 6) 0.5mi - 4:00(8:03/mi) 145/148bpm [1167b/mi] 48cal 7.46/8.01mph 7) 0.06mi - 36(9:39/mi) 148/151bpm [1429b/mi] 7cal 6.21/7.22mph Add a comment	26.3mi, 3:01:49 Run - General 1) 3.11mi - 22:55(7:22/mi) 163/172bpm [1202b/mi] 310cal 8.14/10.37mph 2) 3.11mi - 22:04(7:06/mi) 166/171bpm [1178b/mi] 307cal 8.45/9.83mph 3) 3.11mi - 21:40(6:58/mi) 166/172bpm [1157b/mi] 298cal 8.61/9.64mph 4) 3.11mi - 21:20(6:52/mi) 167/171bpm [1146b/mi] 292cal 8.74/10.5mph 5) 3.11mi - 20:33(6:37/mi) 169/174bpm [1117b/mi] 286cal 9.08/10.56mph 6) 3.11mi - 20:30(6:36/mi) 166/173bpm [1095b/mi] 286cal 9.1/10.27mph 7) 3.11mi - 21:37(6:58/mi) 163/171bpm [1134b/mi] 291cal 8.62/9.89mph 8) 3.11mi - 21:59(7:04/mi) 161/166bpm [1139b/mi] 289cal 8.48/10.04mph 9) 1.45mi - 9:06(6:17/mi) 164/169bpm [1029b/mi] 127cal 9.56/11.94mph 10) 0mi - 5(16:18/mi) 165/166bpm [2690b/mi] 1cal 3.68/8.91mph Add a comment	-	-	4.5mi, 36:40 Run - General 1) 4.3mi - 35:00(8:09/mi) 144/154bpm [1173b/mi] 420cal 7.37/9.39mph 2) 0.19mi - 1:39(8:36/mi) 151/153bpm [1299b/mi] 20cal 6.97/7.45mph 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
-	11.5mi, 1:27:18 Run - General 1) 1.23mi - 10:01(8:07/mi) 139/151bpm [1128b/mi] 119cal 7.4/8.6mph 2) 6.52mi - 50:00(7:40/mi) 147/154bpm [1128b/mi] 607cal 7.82/8.7mph 3) 0.18mi - 1:00(5:40/mi) 156/164bpm [884b/mi] 13cal 10.59/10.54mph 4) 0.27mi - 2:00(7:32/mi) 154/165bpm [1161b/mi] 24cal 7.96/10.58mph 5) 0.17mi - 1:00(5:51/mi) 156/165bpm [912b/mi] 13cal 10.27/11.29mph 6) 0.25mi - 2:00(8:08/mi) 158/167bpm [1285b/mi] 25cal 7.38/11.33mph 7) 0.19mi - 1:00(5:22/mi) 157/166bpm [842b/mi] 14cal 11.19/11.52mph 8) 0.25mi - 2:00(8:03/mi) 158/168bpm [1271b/mi] 25cal 7.46/10.46mph 9) 0.18mi - 1:00(5:27/mi) 158/168bpm [861b/mi] 14cal 11.02/11.37mph 10) 0.26mi - 2:00(7:46/mi) 159/168bpm [1234b/mi] 25cal 7.73/10.87mph 11) 0.19mi - 1:00(5:15/mi) 160/168bpm [840b/mi] 14cal 11.43/11.63mph 12) 0.25mi - 2:00(8:02/mi) 157/169bpm [1262b/mi] 24cal 7.47/11.63mph 13) 0.17mi - 1:00(5:45/mi) 158/168bpm [908b/mi] 14cal 10.44/10.75mph 14) 0.24mi - 2:00(8:11/mi) 161/168bpm [1317b/mi] 26cal 7.33/10mph 15) 0.88mi - 7:00(7:56/mi) 150/158bpm [1191b/mi] 88cal 7.56/8.33mph 16) 0.28mi - 2:17(8:11/mi) 146/151bpm [1195b/mi] 30cal 7.33/8.1mph Add a comment	-	-	7.4mi, 56:06 Run - General 1) 1.44mi - 12:00(8:21/mi) 140/151bpm [1169b/mi] 140cal 7.19/7.95mph 2) 0.17mi - 1:00(5:55/mi) 159/167bpm [942b/mi] 14cal 10.13/10.23mph 3) 0.24mi - 2:00(8:24/mi) 156/169bpm [1310b/mi] 25cal 7.15/9.75mph 4) 0.18mi - 1:00(5:36/mi) 160/170bpm [896b/mi] 14cal 10.71/11.04mph 5) 0.23mi - 2:00(8:53/mi) 156/171bpm [1385b/mi] 25cal 6.76/10.4mph 6) 0.25mi - 2:00(8:03/mi) 149/152bpm [1199b/mi] 24cal 7.46/7.41mph 7) 0.52mi - 3:00(5:44/mi) 173/184bpm [991b/mi] 45cal 10.47/11.73mph 8) 0.28mi - 2:30(9:02/mi) 159/183bpm [1436b/mi] 32cal 6.64/10.33mph 9) 0.52mi - 3:00(5:46/mi) 172/182bpm [993b/mi] 45cal 10.4/11.21mph 10) 0.29mi - 2:30(8:33/mi) 165/183bpm [1410b/mi] 33cal 7.02/9.75mph 11) 0.55mi - 3:00(5:27/mi) 177/185bpm [964b/mi] 46cal 11.01/11.42mph 12) 0.3mi - 2:30(8:24/mi) 171/186bpm [1436b/mi] 35cal 7.15/10.83mph 13) 0.52mi - 3:00(5:47/mi) 177/187bpm [1023b/mi] 46cal 10.38/11.73mph 14) 0.3mi - 2:30(8:23/mi) 173/194bpm [1449b/mi] 36cal 7.16/10.37mph 15) 1.51mi - 13:00(8:35/mi) 153/160bpm [1314b/mi] 152cal 6.99/8.08mph 16) 0.11mi - 1:06(9:49/mi) 150/151bpm [1471b/mi] 13cal 6.12/6.99mph Add a comment	-	7.9mi, 56:46 Run - General 1) 1.46mi - 12:01(8:14/mi) 136/146bpm [1120b/mi] 142cal 7.29/8.22mph 2) 0.17mi - 1:00(5:45/mi) 154/161bpm [885b/mi] 13cal 10.44/10.16mph 3) 0.24mi - 2:00(8:11/mi) 154/163bpm [1261b/mi] 26cal 7.33/10.33mph 4) 0.17mi - 1:00(5:44/mi) 156/164bpm [893b/mi] 14cal 10.48/10.14mph 5) 0.25mi - 2:00(8:04/mi) 156/165bpm [1258b/mi] 25cal 7.44/10.08mph 6) 0.24mi - 2:00(8:11/mi) 150/152bpm [1227b/mi] 25cal 7.34/7.56mph 7) 1.97mi - 12:30(6:20/mi) 169/177bpm [1070b/mi] 182cal 9.47/10.48mph 8) 0.35mi - 3:00(8:36/mi) 165/177bpm [1420b/mi] 37cal 6.97/10.5mph 9) 1.94mi - 12:30(6:27/mi) 175/185bpm [1129b/mi] 186cal 9.3/10.46mph 10) 0.34mi - 3:00(8:48/mi) 169/184bpm [1486b/mi] 40cal 6.82/9.73mph 11) 0.51mi - 4:00(7:55/mi) 157/158bpm [1243b/mi] 49cal 7.58/8.25mph 12) 0.2mi - 1:45(8:46/mi) 158/162bpm [1386b/mi] 21cal 6.84/7.41mph Add a comment

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