PoSaM

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Recent Training
7th May	General	1.7mi	1:41:01
7th May	General	1mi	20:05
5th May	General	14mi	2:54:14
2nd May	General	1mi	21:16
1st May	General	2mi	40:51

12 Month Benchmarks	Run
Mile	5:35
5k	25:02
5mi	42:09
10k	58:01
10mi	1:46:33
Half	2:22:50
20mi	4:06:26
Mara	5:40:52
50k	7:01:26
40mi	9:17:23
75k	11:04:04

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+ 125 others

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	49	25	29	30	4	0	0	0	0	0	0	0	137
2024	61	26	69	76	14	0	0	0	0	0	0	0	246
2023	24	33	26	50	49	51	42	83	53	37	36	41	525
2023	0.2	0	0	0	0	0	0	0	0.8	0.6	0	0	1.6
2023	26	52	33	77	59	136	80	29	16	14	44	42	611
2022	52	39	53	40	16	34	24	28	19	22	13	20	361
2022	0	0	0	0	0	0	0	1.9	0	0	0	0	1.9
2022	44	51	59	49	74	58	22	52	57	59	26	27	577
2022	0	0	0	0	2	0	0	4	0	0	0	0	5
2021	20	20	33	39	17	38	35	37	39	29	17	25	348
2021	112	98	110	79	109	13	40	61	64	73	18	7	785
2021	1	0	0	2	4	0	1	0	0	0	0	0	8
2020	7	5	8	9	12	19	20	58	56	21	30	16	260
2020	0	0	0	0	0	0	0	0	0	0.2	0	0	0.2
2020	36	59	42	30	125	20	51	51	83	78	152	38	764
2020	0	0	14	0	0	0	0	0	0	0	0	0	14
2019	0	6	1	10	8	3	8	24	31	34	7	5	136
2019	62	79	56	64	105	112	151	76	49	133	29	27	945
2018	4	12	12	11	16	21	11	10	5	18	18	10	147
2018	40	109	123	92	139	15	46	59	130	64	64	81	961
2017	2	23	10	9	13	15	16	16	10	4	8	14	141
2017	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2017	110	116	133	106	80	78	117	69	79	169	123	40	1218
2016	0	0	0	7	7	2	0	10	32	7	0	17	82
2016	41	59	44	78	77	119	43	124	82	70	104	66	907
2015	6	76	63	12	45	26	51	29	38	39	18	20	426
2014	0	0	0	0	0	9	29	74	47	13	21	14	207

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
1.4mi, 29:08 Walk - General 1) 1mi - 21:14(21:14/mi) 94/109bpm [1995b/mi] 119cal 44/78rpm 2) 0.41mi - 7:55(19:31/mi) 93/104bpm [1815b/mi] 40cal 52/56rpm Add a comment	1.2mi, 36:36 Walk - General 1) 1mi - 31:56(31:56/mi) 94/112bpm [3002b/mi] 188cal 29/77rpm 2) 0.15mi - 4:40(31:20/mi) 93/103bpm [2914b/mi] 24cal 32/55rpm Add a comment	49.5mi, 11:39:12 Run - General 1) 1mi - 10:56(10:56/mi) 142/154bpm [1553b/mi] 145cal 2) 1mi - 13:43(13:43/mi) 153/160bpm [2100b/mi] 181cal 3) 1mi - 9:49(9:49/mi) 157/170bpm [1542b/mi] 141cal 4) 1mi - 10:46(10:46/mi) 155/164bpm [1668b/mi] 143cal 5) 1mi - 11:52(11:52/mi) 151/159bpm [1793b/mi] 152cal 6) 1mi - 15:16(15:16/mi) 148/158bpm [2259b/mi] 171cal 7) 1mi - 10:50(10:50/mi) 154/161bpm [1668b/mi] 133cal 8) 1mi - 10:23(10:23/mi) 156/163bpm [1619b/mi] 131cal 9) 1mi - 10:56(10:56/mi) 154/162bpm [1684b/mi] 129cal 10) 1mi - 11:37(11:37/mi) 149/161bpm [1732b/mi] 123cal 11) 1mi - 11:01(11:01/mi) 144/154bpm [1585b/mi] 106cal 12) 1mi - 17:54(17:54/mi) 136/157bpm [2434b/mi] 125cal 13) 1mi - 17:32(17:32/mi) 143/158bpm [2507b/mi] 145cal 14) 1mi - 13:00(13:00/mi) 148/160bpm [1923b/mi] 142cal 15) 1mi - 13:17(13:17/mi) 145/157bpm [1926b/mi] 118cal 16) 1mi - 13:55(13:55/mi) 152/163bpm [2115b/mi] 149cal 17) 1mi - 11:27(11:27/mi) 151/160bpm [1728b/mi] 126cal 18) 1mi - 17:59(17:59/mi) 144/158bpm [2591b/mi] 145cal 19) 1mi - 12:23(12:23/mi) 147/155bpm [1821b/mi] 110cal 20) 1mi - 15:45(15:45/mi) 148/157bpm [2332b/mi] 147cal 21) 1mi - 14:51(14:51/mi) 146/159bpm [2168b/mi] 130cal 22) 1mi - 13:20(13:20/mi) 148/159bpm [1974b/mi] 130cal 23) 1mi - 12:43(12:43/mi) 149/157bpm [1895b/mi] 129cal 24) 1mi - 12:44(12:44/mi) 145/154bpm [1846b/mi] 118cal 25) 1mi - 12:54(12:54/mi) 139/149bpm [1794b/mi] 109cal 26) 1mi - 11:54(11:54/mi) 140/147bpm [1665b/mi] 109cal 27) 1mi - 14:21(14:21/mi) 145/155bpm [2080b/mi] 122cal 28) 1mi - 20:54(20:54/mi) 132/148bpm [2759b/mi] 126cal 29) 1mi - 19:19(19:19/mi) 141/147bpm [2723b/mi] 143cal 30) 1mi - 13:15(13:15/mi) 141/153bpm [1867b/mi] 120cal 31) 1mi - 14:05(14:05/mi) 142/150bpm [2001b/mi] 123cal 32) 1mi - 11:42(11:42/mi) 137/145bpm [1604b/mi] 99cal 33) 1mi - 15:36(15:36/mi) 130/154bpm [2029b/mi] 113cal 34) 1mi - 14:05(14:05/mi) 131/141bpm [1845b/mi] 121cal 35) 1mi - 23:21(23:21/mi) 126/143bpm [2942b/mi] 150cal 36) 1mi - 17:35(17:35/mi) 133/144bpm [2340b/mi] 141cal 37) 1mi - 12:15(12:15/mi) 139/152bpm [1703b/mi] 126cal 38) 1mi - 15:16(15:16/mi) 133/144bpm [2030b/mi] 125cal 39) 1mi - 13:21(13:21/mi) 136/146bpm [1816b/mi] 116cal 40) 1mi - 13:37(13:37/mi) 134/143bpm [1824b/mi] 112cal 41) 1mi - 13:33(13:33/mi) 128/145bpm [1734b/mi] 102cal 42) 1mi - 16:21(16:21/mi) 118/140bpm [1930b/mi] 91cal 43) 1mi - 19:56(19:56/mi) 128/136bpm [2552b/mi] 148cal 44) 1mi - 18:21(18:21/mi) 130/148bpm [2385b/mi] 150cal 45) 1mi - 12:41(12:41/mi) 133/140bpm [1687b/mi] 104cal 46) 1mi - 15:21(15:21/mi) 134/141bpm [2057b/mi] 143cal 47) 1mi - 16:04(16:04/mi) 134/142bpm [2153b/mi] 134cal 48) 1mi - 12:20(12:20/mi) 136/142bpm [1677b/mi] 110cal 49) 1mi - 11:22(11:22/mi) 146/149bpm [1661b/mi] 126cal 50) 0.51mi - 5:43(11:18/mi) 151/156bpm [1707b/mi] 65cal Add a comment	-	1.8mi, 38:50 Walk - General 1) 1mi - 22:11(22:11/mi) 88/102bpm [1953b/mi] 119cal 43/58rpm 2) 0.83mi - 16:38(20:08/mi) 86/102bpm [1732b/mi] 84cal 49/56rpm Add a comment	0.7mi, 1:31:57 Cross - General 1) 0.71mi - 1:31:57(2:09:50/mi) 102/111bpm [13243b/mi] 57cal Add a comment 1.5mi, 37:59 Walk - General 1) 1mi - 27:38(27:38/mi) 76/107bpm [2100b/mi] 109cal 23/75rpm 2) 0.52mi - 10:21(19:58/mi) 71/86bpm [1418b/mi] 51cal 44/59rpm Add a comment	0mi, 15:34 Cross - Strength Add a comment 1mi, 27:24 Walk - General 1) 1mi - 26:43(26:43/mi) 85/106bpm [2271b/mi] 138cal 35/79rpm 2) 0.03mi - 41(24:17/mi) 100/104bpm [2428b/mi] 6cal 39/58rpm 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
1.6mi, 47:14 Walk - General 1) 1mi - 22:55(22:55/mi) 75/91bpm [1719b/mi] 96cal 24/79rpm 2) 0.6mi - 24:18(40:34/mi) 75/90bpm [3043b/mi] 87cal 22/78rpm Add a comment	-	1.6mi, 36:14 Walk - General 1) 1mi - 19:27(19:27/mi) 99/119bpm [1925b/mi] 117cal 36/59rpm 2) 0.64mi - 16:47(26:10/mi) 97/115bpm [2539b/mi] 93cal 35/62rpm Add a comment 1.1mi, 14:03 Run - General 1) 1mi - 12:58(12:58/mi) 116/133bpm [1504b/mi] 129cal 2) 0.06mi - 1:05(17:56/mi) 136/140bpm [2440b/mi] 14cal Add a comment	-	1.2mi, 24:19 Walk - General 1) 1mi - 19:36(19:36/mi) 95/113bpm [1862b/mi] 118cal 43/79rpm 2) 0.23mi - 4:43(20:27/mi) 94/102bpm [1922b/mi] 27cal 48/78rpm Add a comment	0.9mi, 1:42:57 Cross - General 1) 0.88mi - 1:42:57(1:57:36/mi) 106/122bpm [12465b/mi] 117cal Add a comment 1.2mi, 37:31 Walk - General 1) 1mi - 27:00(27:00/mi) 88/102bpm [2375b/mi] 145cal 35/60rpm 2) 0.23mi - 10:31(45:58/mi) 82/99bpm [3770b/mi] 42cal 19/60rpm 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
0.5mi, 9:03 Walk - General 1) 0.49mi - 9:03(18:37/mi) 95/101bpm [1769b/mi] 57cal 48/78rpm Add a comment	0.5mi, 52:34 Walk - General 1) 0.51mi - 52:34(1:42:38/mi) 93/108bpm [9545b/mi] 250cal 10/92rpm Add a comment	1.2mi, 53:25 Walk - General 1) 1mi - 48:23(48:23/mi) 98/130bpm [4741b/mi] 254cal 12/92rpm 2) 0.2mi - 5:02(25:42/mi) 108/117bpm [2776b/mi] 27cal 39/69rpm Add a comment	0.7mi, 18:06 Walk - General 1) 0.73mi - 18:06(24:43/mi) 126/143bpm [3113b/mi] 162cal 30/71rpm Add a comment 14.7mi, 2:40:42 Run - General 1) 1mi - 9:28(9:28/mi) 144/157bpm [1363b/mi] 131cal 2) 1mi - 9:24(9:24/mi) 159/166bpm [1494b/mi] 136cal 3) 1mi - 10:49(10:49/mi) 166/185bpm [1796b/mi] 156cal 4) 1mi - 11:39(11:39/mi) 161/167bpm [1875b/mi] 160cal 5) 1mi - 10:59(10:59/mi) 166/180bpm [1825b/mi] 149cal 6) 1mi - 10:29(10:29/mi) 163/170bpm [1709b/mi] 142cal 7) 1mi - 11:31(11:31/mi) 167/174bpm [1924b/mi] 149cal 8) 1mi - 11:12(11:12/mi) 167/181bpm [1872b/mi] 145cal 9) 1mi - 9:37(9:37/mi) 162/178bpm [1559b/mi] 132cal 10) 1mi - 11:30(11:30/mi) 161/169bpm [1852b/mi] 147cal 11) 1mi - 10:43(10:43/mi) 162/167bpm [1737b/mi] 137cal 12) 1mi - 11:29(11:29/mi) 165/168bpm [1895b/mi] 146cal 13) 1mi - 12:50(12:50/mi) 165/178bpm [2118b/mi] 147cal 14) 1mi - 11:40(11:40/mi) 170/183bpm [1983b/mi] 149cal 15) 0.67mi - 7:20(11:01/mi) 177/184bpm [1951b/mi] 103cal Add a comment	0mi, 57:24 Cross - General 1) 0mi - 57:24(0/mi) Add a comment 1.4mi, 30:59 Walk - General 1) 1mi - 23:21(23:21/mi) 85/99bpm [1985b/mi] 123cal 41/62rpm 2) 0.41mi - 7:38(18:50/mi) 91/112bpm [1714b/mi] 40cal 48/55rpm Add a comment	0.5mi, 1:37:31 Cross - General 1) 0.48mi - 1:37:31(3:23:23/mi) 92/116bpm [18711b/mi] 59cal Add a comment	2mi, 40:51 Walk - General 1) 1mi - 20:05(20:05/mi) 100/117bpm [2009b/mi] 120cal 36/61rpm 2) 1mi - 20:08(20:08/mi) 104/116bpm [2094b/mi] 103cal 51/55rpm 3) 0.03mi - 38(19:02/mi) 113/119bpm [2150b/mi] 4cal 52/54rpm 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
1mi, 21:16 Walk - General 1) 0.97mi - 21:16(21:57/mi) 89/107bpm [1954b/mi] 124cal 37/62rpm Add a comment	-	-	14mi, 2:54:14 Run - General 1) 1mi - 13:49(13:49/mi) 118/138bpm [1630b/mi] 153cal 2) 1mi - 14:28(14:28/mi) 129/151bpm [1866b/mi] 158cal 3) 1mi - 16:00(16:00/mi) 136/158bpm [2176b/mi] 167cal 4) 1mi - 11:21(11:21/mi) 132/150bpm [1499b/mi] 119cal 5) 1mi - 12:28(12:28/mi) 136/153bpm [1694b/mi] 136cal 6) 1mi - 10:29(10:29/mi) 144/157bpm [1509b/mi] 117cal 7) 1mi - 12:27(12:27/mi) 133/155bpm [1656b/mi] 122cal 8) 1mi - 12:36(12:36/mi) 140/156bpm [1765b/mi] 146cal 9) 1mi - 12:51(12:51/mi) 143/156bpm [1836b/mi] 131cal 10) 1mi - 12:34(12:34/mi) 145/166bpm [1823b/mi] 133cal 11) 1mi - 12:24(12:24/mi) 139/152bpm [1724b/mi] 118cal 12) 1mi - 11:31(11:31/mi) 145/160bpm [1669b/mi] 127cal 13) 1mi - 12:06(12:06/mi) 148/166bpm [1790b/mi] 132cal 14) 0.95mi - 9:10(9:40/mi) 159/168bpm [1536b/mi] 118cal Add a comment	-	1.7mi, 1:41:01 Cross - General 1) 1mi - 31:59(31:59/mi) 88/89bpm [2815b/mi] 131cal 2) 0.67mi - 1:09:02(1:42:23/mi) 98/113bpm [10034b/mi] 82cal Add a comment 1mi, 20:05 Walk - General 1) 1mi - 19:19(19:19/mi) 82/112bpm [1584b/mi] 110cal 44/78rpm 2) 0mi - 46(3:02:17/mi) 75/78bpm [13671b/mi] 2cal 3/57rpm Add a comment	-

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