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Miles
246
Miles
50
Miles
7

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Recent Training
9th May	General	12.8mi	45:01
8th May	General	6.1mi	35:59
8th May	General	3mi	25:58
8th May	General	0mi	1:25
7th May	General	5mi	40:02

12 Month Benchmarks	Run	Bike
Mile	5:33	2:36
5k	17:53	9:00
5mi	29:22	16:00
10k	40:04	20:18
10mi	1:07:20	34:31
Half	1:31:53	50:28

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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	0	0	0	0	7	0	0	0	0	0	0	0	7
2024	0	10	19	165	52	0	0	0	0	0	0	0	246
2024	0	17	11	0	22	0	0	0	0	0	0	0	50

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
8.9mi, 1:10:55 Run - General 1) 0.63mi - 7:00(11:03/mi) 132/145bpm [1460b/mi] 88cal 5.43/7.95mph 2) 8.08mi - 1:01:54(7:40/mi) 148/156bpm [1134b/mi] 886cal 7.83/8.81mph 3) 0.22mi - 2:01(9:11/mi) 142/148bpm [1304b/mi] 19cal 6.53/7.93mph Add a comment	-	-	7.4mi, 55:01 Run - General 1) 7.37mi - 55:01(7:28/mi) 149/156bpm [1113b/mi] 818cal 8.03/9mph Add a comment	8.6mi, 1:10:01 Run - General 1) 1.2mi - 11:15(9:20/mi) 138/154bpm [1289b/mi] 154cal 6.42/9.79mph 2) 0.07mi - 22(5:13/mi) 140/153bpm [729b/mi] 4cal 11.52/14.05mph 3) 0.12mi - 1:36(13:38/mi) 138/157bpm [1881b/mi] 19cal 4.4/12.92mph 4) 0.06mi - 22(5:48/mi) 127/152bpm [737b/mi] 3cal 10.34/14.26mph 5) 0.12mi - 1:25(11:32/mi) 143/158bpm [1648b/mi] 19cal 5.21/14.15mph 6) 0.06mi - 22(5:34/mi) 140/156bpm [778b/mi] 4cal 10.79/13.75mph 7) 0.11mi - 1:22(12:47/mi) 146/159bpm [1867b/mi] 19cal 4.69/13.55mph 8) 0.06mi - 22(5:44/mi) 137/144bpm [785b/mi] 4cal 10.48/13.07mph 9) 0.12mi - 1:44(14:50/mi) 140/162bpm [2078b/mi] 21cal 4.04/11.52mph 10) 0.07mi - 23(5:36/mi) 140/154bpm [785b/mi] 3cal 10.7/13.23mph 11) 0.15mi - 1:25(9:31/mi) 148/158bpm [1408b/mi] 20cal 6.31/12.38mph 12) 6.44mi - 49:24(7:40/mi) 147/155bpm [1127b/mi] 687cal 7.83/8.29mph Add a comment	0mi, 45:01 Bike - General 1) 0mi - 45:01(0/mi) 128/141bpm [INFb/mi] 435cal Add a comment 10.1mi, 1:14:20 Run - General 1) 5.13mi - 38:52(7:35/mi) 145/160bpm [1099b/mi] 564cal 7.91/12.17mph 2) 0.62mi - 3:33(5:43/mi) 168/176bpm [960b/mi] 61cal 10.5/10.79mph 3) 0.22mi - 2:00(9:18/mi) 154/175bpm [1433b/mi] 28cal 6.45/10.46mph 4) 0.62mi - 3:36(5:48/mi) 171/180bpm [991b/mi] 62cal 10.35/10.65mph 5) 0.22mi - 2:00(9:17/mi) 159/180bpm [1475b/mi] 31cal 6.47/10.5mph 6) 0.62mi - 3:33(5:42/mi) 173/180bpm [987b/mi] 62cal 10.51/11.28mph 7) 0.21mi - 2:00(9:25/mi) 161/179bpm [1516b/mi] 31cal 6.37/10.42mph 8) 0.62mi - 3:35(5:45/mi) 173/180bpm [995b/mi] 63cal 10.43/11.21mph 9) 0.21mi - 2:00(9:20/mi) 161/180bpm [1503b/mi] 30cal 6.43/10.42mph 10) 0mi - 1(7:59/mi) 147/147bpm [1174b/mi] 7.51/6.83mph 11) 0.23mi - 2:00(8:39/mi) 145/148bpm [1253b/mi] 17cal 6.94/7.1mph 12) 1.4mi - 11:11(8:00/mi) 150/156bpm [1200b/mi] 136cal 7.5/8.16mph Add a comment	0mi, Run - General 1) 0mi - 0(NAN:00:00/mi) 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
-	11.2mi, 1:21:48 Run - General 1) 5.57mi - 42:01(7:33/mi) 153/160bpm [1154b/mi] 661cal 7.95/11.15mph 2) 3.27mi - 20:01(6:07/mi) 174/186bpm [1066b/mi] 362cal 9.8/10.13mph 3) 0.2mi - 2:01(9:54/mi) 167/184bpm [1653b/mi] 33cal 6.06/9.69mph 4) 2.15mi - 17:44(8:15/mi) 153/162bpm [1263b/mi] 205cal 7.27/7.89mph Add a comment	5.6mi, 45:02 Run - General 1) 5.61mi - 45:02(8:01/mi) 140/148bpm [1123b/mi] 612cal 7.48/8.31mph Add a comment	9mi, 1:10:03 Run - General 1) 7.82mi - 1:00:18(7:43/mi) 148/156bpm [1141b/mi] 887cal 7.78/8.6mph 2) 0.05mi - 15(5:40/mi) 150/153bpm [850b/mi] 3cal 10.59/11.5mph 3) 0.11mi - 1:01(9:02/mi) 153/158bpm [1382b/mi] 14cal 6.64/10.81mph 4) 0.05mi - 16(5:36/mi) 149/154bpm [835b/mi] 3cal 10.71/11.1mph 5) 0.12mi - 1:01(8:31/mi) 150/156bpm [1277b/mi] 13cal 7.05/10.98mph 6) 0.05mi - 16(5:53/mi) 148/151bpm [872b/mi] 3cal 10.19/10.92mph 7) 0.12mi - 1:01(8:45/mi) 150/153bpm [1313b/mi] 14cal 6.85/10.92mph 8) 0.05mi - 16(5:47/mi) 150/154bpm [868b/mi] 3cal 10.37/11.33mph 9) 0.11mi - 1:01(9:25/mi) 152/157bpm [1431b/mi] 14cal 6.38/10.83mph 10) 0.05mi - 15(5:23/mi) 148/152bpm [796b/mi] 3cal 11.15/11.69mph 11) 0.54mi - 4:23(8:12/mi) 146/156bpm [1197b/mi] 51cal 7.32/11.46mph Add a comment	0mi, 1:30:02 Bike - General 1) 0mi - 40:00(0/mi) 120/135bpm [INFb/mi] 327cal 2) 0mi - 5:01(0/mi) 133/136bpm [INFb/mi] 50cal 3) 0mi - 10:02(0/mi) 131/135bpm [INFb/mi] 89cal 4) 0mi - 4:59(0/mi) 136/139bpm [INFb/mi] 49cal 5) 0mi - 9:59(0/mi) 129/140bpm [INFb/mi] 74cal 6) 0mi - 5:00(0/mi) 136/141bpm [INFb/mi] 46cal 7) 0mi - 5:00(0/mi) 132/139bpm [INFb/mi] 41cal 8) 0mi - 5:01(0/mi) 138/142bpm [INFb/mi] 49cal 9) 0mi - 5:00(0/mi) 134/140bpm [INFb/mi] 41cal Add a comment	10.3mi, 1:12:21 Run - General 1) 1.86mi - 14:53(8:00/mi) 139/145bpm [1111b/mi] 207cal 7.51/7.85mph 2) 3.11mi - 21:33(6:56/mi) 156/162bpm [1082b/mi] 344cal 8.65/9.04mph 3) 0.25mi - 2:08(8:39/mi) 152/161bpm [1314b/mi] 31cal 6.94/11.63mph 4) 0.62mi - 3:30(5:38/mi) 142/166bpm [799b/mi] 37cal 10.67/12.15mph 5) 0.23mi - 2:00(8:35/mi) 138/165bpm [1185b/mi] 25cal 6.99/10.04mph 6) 0.62mi - 3:31(5:40/mi) 172/180bpm [974b/mi] 61cal 10.6/10.9mph 7) 0.23mi - 2:00(8:51/mi) 163/181bpm [1443b/mi] 32cal 6.78/10.67mph 8) 0.62mi - 3:28(5:35/mi) 173/182bpm [967b/mi] 60cal 10.74/11.44mph 9) 0.23mi - 2:00(8:38/mi) 163/180bpm [1408b/mi] 32cal 6.94/10.58mph 10) 0.62mi - 3:29(5:37/mi) 174/181bpm [976b/mi] 61cal 10.7/11.63mph 11) 0.25mi - 2:00(7:56/mi) 166/180bpm [1318b/mi] 33cal 7.56/10.67mph 12) 0.62mi - 3:29(5:36/mi) 176/182bpm [985b/mi] 62cal 10.72/11.19mph 13) 0.22mi - 2:00(9:06/mi) 164/181bpm [1491b/mi] 31cal 6.6/10.81mph 14) 0.77mi - 6:20(8:14/mi) 148/152bpm [1220b/mi] 65cal 7.28/7.7mph Add a comment	8.1mi, 1:05:01 Run - General 1) 8.13mi - 1:05:01(8:00/mi) 141/148bpm [1128b/mi] 866cal 7.5/8.1mph 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
-	0mi, 45:01 Bike - General 1) 0mi - 45:01(0/mi) 137/144bpm [INFb/mi] 488cal Add a comment	14mi, 1:38:42 Run - General 1) 2.64mi - 20:00(7:35/mi) 142/152bpm [1078b/mi] 282cal 7.91/9.39mph 2) 4.32mi - 30:00(6:56/mi) 154/159bpm [1068b/mi] 471cal 8.65/9.33mph 3) 0.41mi - 3:00(7:14/mi) 153/156bpm [1107b/mi] 45cal 8.29/8.87mph 4) 2.45mi - 15:00(6:08/mi) 171/178bpm [1048b/mi] 264cal 9.79/10.18mph 5) 0.38mi - 3:00(7:57/mi) 161/175bpm [1280b/mi] 45cal 7.55/9.41mph 6) 1.62mi - 10:00(6:09/mi) 173/179bpm [1065b/mi] 177cal 9.75/10.66mph 7) 1.09mi - 9:00(8:17/mi) 155/177bpm [1284b/mi] 107cal 7.25/9.54mph 8) 1.07mi - 8:42(8:06/mi) 147/152bpm [1191b/mi] 63cal 7.4/8.08mph Add a comment	7.8mi, 1:00:02 Run - General 1) 7.81mi - 1:00:02(7:41/mi) 148/156bpm [1138b/mi] 892cal 7.8/8.52mph Add a comment	7.5mi, 1:02:23 Run - General 1) 1.31mi - 12:54(9:50/mi) 139/154bpm [1367b/mi] 181cal 6.1/10.15mph 2) 0.04mi - 15(6:23/mi) 140/150bpm [895b/mi] 2cal 9.39/11.8mph 3) 0.12mi - 1:30(12:37/mi) 138/157bpm [1740b/mi] 18cal 4.76/11.78mph 4) 0.04mi - 15(5:54/mi) 136/142bpm [803b/mi] 2cal 10.16/12.11mph 5) 0.13mi - 1:30(11:59/mi) 140/159bpm [1679b/mi] 19cal 5/12.11mph 6) 0.04mi - 15(5:36/mi) 144/155bpm [805b/mi] 3cal 10.73/12.44mph 7) 0.14mi - 1:30(10:57/mi) 143/161bpm [1565b/mi] 20cal 5.48/11.81mph 8) 0.04mi - 15(5:53/mi) 143/154bpm [841b/mi] 3cal 10.2/12.27mph 9) 0.12mi - 1:30(12:09/mi) 140/159bpm [1702b/mi] 19cal 4.94/11.84mph 10) 0.04mi - 15(5:39/mi) 138/142bpm [779b/mi] 2cal 10.63/12.45mph 11) 0.16mi - 1:30(9:06/mi) 147/161bpm [1337b/mi] 22cal 6.59/12.45mph 12) 5.26mi - 40:45(7:44/mi) 146/155bpm [1130b/mi] 566cal 7.75/8.59mph Add a comment	9mi, 32:01 Bike - General 1) 8.99mi - 32:01(3:34/mi) 132/144bpm [470b/mi] 334cal 16.85/27.16mph Add a comment 10.6mi, 1:17:52 Run - General 1) 1.88mi - 14:46(7:50/mi) 140/147bpm [1097b/mi] 211cal 7.66/8.12mph 2) 3.23mi - 23:31(7:17/mi) 150/156bpm [1092b/mi] 359cal 8.24/8.7mph 3) 0.32mi - 3:01(9:16/mi) 141/152bpm [1308b/mi] 35cal 6.47/11.08mph 4) 0.71mi - 4:00(5:40/mi) 168/179bpm [953b/mi] 69cal 10.58/11mph 5) 0.16mi - 2:00(12:08/mi) 144/178bpm [1746b/mi] 22cal 4.95/10.42mph 6) 0.7mi - 4:00(5:41/mi) 172/179bpm [976b/mi] 70cal 10.57/10.94mph 7) 0.16mi - 2:00(12:37/mi) 150/181bpm [1893b/mi] 24cal 4.76/10.85mph 8) 0.72mi - 4:00(5:32/mi) 175/182bpm [968b/mi] 72cal 10.85/11.17mph 9) 0.16mi - 2:00(12:41/mi) 152/182bpm [1928b/mi] 23cal 4.73/10.83mph 10) 0.71mi - 4:00(5:37/mi) 175/182bpm [984b/mi] 71cal 10.67/10.98mph 11) 0.17mi - 2:00(12:01/mi) 155/182bpm [1863b/mi] 25cal 4.99/10.67mph 12) 0.7mi - 4:00(5:41/mi) 176/183bpm [999b/mi] 73cal 10.57/11.02mph 13) 0.13mi - 2:00(15:37/mi) 151/182bpm [2358b/mi] 23cal 3.84/10.65mph 14) 0.8mi - 6:34(8:11/mi) 149/153bpm [1219b/mi] 71cal 7.33/7.62mph Add a comment	5.6mi, 45:02 Run - General 1) 5.62mi - 45:02(8:01/mi) 140/147bpm [1121b/mi] 623cal 7.49/8.2mph 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
-	13.2mi, 1:34:56 Run - General 1) 5.17mi - 41:02(7:56/mi) 141/151bpm [1119b/mi] 583cal 7.56/8.16mph 2) 1.2mi - 8:42(7:13/mi) 150/154bpm [1083b/mi] 134cal 8.31/9.14mph 3) 0.38mi - 2:49(7:31/mi) 148/155bpm [1113b/mi] 41cal 7.98/9.1mph 4) 1.64mi - 10:00(6:06/mi) 164/179bpm [1002b/mi] 167cal 9.82/10.65mph 5) 0.36mi - 3:00(8:19/mi) 144/161bpm [1198b/mi] 42cal 7.21/8.04mph 6) 1.64mi - 10:00(6:05/mi) 172/178bpm [1047b/mi] 183cal 9.86/10.6mph 7) 0.36mi - 3:00(8:18/mi) 160/178bpm [1327b/mi] 48cal 7.24/10.29mph 8) 1.66mi - 10:00(6:01/mi) 175/182bpm [1052b/mi] 187cal 9.98/10.69mph 9) 0.35mi - 3:00(8:31/mi) 164/182bpm [1396b/mi] 48cal 7.05/10.75mph 10) 0.4mi - 3:23(8:25/mi) 151/155bpm [1272b/mi] 37cal 7.12/7.91mph Add a comment	6.6mi, 3:30:00 Walk - General 1) 6.57mi - 3:30:00(31:58/mi) 96/133bpm [3070b/mi] 1154cal 38/115rpm 1.88/5.11mph Add a comment	8.8mi, 1:10:01 Run - General 1) 8.79mi - 1:10:01(7:58/mi) 144/153bpm [1146b/mi] 988cal 7.54/8.54mph Add a comment	5mi, 40:02 Run - General 1) 0.92mi - 7:11(7:51/mi) 136/150bpm [1068b/mi] 100cal 7.64/9.12mph 2) 0.05mi - 16(5:34/mi) 139/148bpm [775b/mi] 3cal 10.76/13.45mph 3) 0.16mi - 1:31(9:27/mi) 138/153bpm [1303b/mi] 21cal 6.35/12.62mph 4) 0.05mi - 16(5:14/mi) 141/150bpm [737b/mi] 3cal 11.47/12.67mph 5) 0.13mi - 1:16(10:11/mi) 143/156bpm [1455b/mi] 18cal 5.9/12.67mph 6) 0.05mi - 16(5:16/mi) 139/151bpm [732b/mi] 3cal 11.4/13.98mph 7) 0.13mi - 1:17(9:59/mi) 143/155bpm [1428b/mi] 19cal 6.01/12.26mph 8) 0.05mi - 16(4:46/mi) 140/146bpm [667b/mi] 3cal 12.59/14.71mph 9) 3.46mi - 27:43(8:00/mi) 145/160bpm [1161b/mi] 405cal 7.49/13.1mph Add a comment	6.1mi, 35:59 Run - General 1) 0.62mi - 3:26(5:32/mi) 164/174bpm [906b/mi] 57cal 10.86/11.8mph 2) 0.62mi - 3:34(5:44/mi) 175/179bpm [1004b/mi] 65cal 10.46/11.04mph 3) 0.62mi - 3:39(5:53/mi) 179/182bpm [1053b/mi] 69cal 10.2/10.38mph 4) 0.62mi - 3:39(5:53/mi) 180/183bpm [1059b/mi] 69cal 10.2/10.44mph 5) 0.62mi - 3:36(5:48/mi) 181/184bpm [1049b/mi] 69cal 10.35/10.62mph 6) 0.62mi - 3:47(6:06/mi) 183/188bpm [1116b/mi] 74cal 9.84/10.52mph 7) 0.62mi - 3:43(5:59/mi) 182/184bpm [1089b/mi] 71cal 10.03/10.31mph 8) 0.62mi - 3:47(6:05/mi) 182/185bpm [1108b/mi] 73cal 9.86/9.94mph 9) 0.62mi - 4:02(6:30/mi) 182/186bpm [1183b/mi] 78cal 9.23/9.89mph 10) 0.46mi - 2:44(5:57/mi) 183/186bpm [1089b/mi] 53cal 10.08/10.23mph Add a comment 3mi, 25:58 Run - General 1) 0.62mi - 5:25(8:43/mi) 132/142bpm [1151b/mi] 71cal 6.88/7.45mph 2) 0.62mi - 5:53(9:27/mi) 132/151bpm [1248b/mi] 73cal 6.35/8.08mph 3) 0.62mi - 5:00(8:02/mi) 145/148bpm [1166b/mi] 75cal 7.46/8.24mph 4) 0.62mi - 6:01(9:41/mi) 142/168bpm [1375b/mi] 81cal 6.2/11.4mph 5) 0.49mi - 3:39(7:31/mi) 154/164bpm [1159b/mi] 59cal 7.97/11.43mph Add a comment 0mi, 1:25 Run - General 1) 0mi - 1:25(0/mi) Add a comment	12.8mi, 45:01 Bike - General 1) 12.76mi - 45:01(3:32/mi) 138/152bpm [487b/mi] 519cal 17/23.98mph Add a comment

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