chicken head

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Recent Training
8th May	General	4.5mi	49:24
7th May	General	20.9mi	1:27:13
6th May	General	7.1mi	1:15:25
5th May	General	5.1mi	53:10
3rd May	General	9mi	1:37:59

12 Month Benchmarks	Run	Bike
Mile	8:22	2:47
5k	28:39	10:20
5mi	47:32	17:37
10k	58:37	22:02
10mi	1:50:26	36:24
Half	2:23:23	51:35

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2007	2008	PB	WB
5mi	1		49:45 51.00	49:45 9:57/mi	51.00
10km	2	57:50 54.92	1:01:02 52.04	57:50 9:18/mi	54.92

2008		Result	WAVA	Distance
25 May	Erddig 5 miles PB	49:45	51.00	5mi
11 May	Muller Market Drayton 10k SB	1:01:02	52.04	10km
2007		Result	WAVA	Distance
16 Dec	Helena Tipping Memorial 10K PB	57:50	54.92	10km

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	94	113	140	126	34	0	0	0	0	0	0	0	507
2024	0	0	0	15	21	0	0	0	0	0	0	0	36
2023	76	97	112	103	119	133	114	102	100	94	95	84	1230
2023	0	0	0	0	0	0	43	45	0	0	0	0	89
2022	0	0	0	3	1	0	0	0	0	0	0	0	4
2022	152	97	104	110	95	113	81	67	44	90	114	79	1144
2022	0	0	0	49	54	23	261	273	247	86	29	0	1023
2021	0	2	0	0	3	0	0	0	0	0	0	0	5
2021	113	134	88	94	82	116	107	127	78	108	115	108	1269
2021	0	0	0	44	153	0	0	0	0	0	0	0	197
2020	0	0	3	5	5	0	0	0	0	0	0	0	13
2020	75	60	64	84	103	114	88	87	63	107	104	110	1058
2020	0	0	0	64	22	0	50	101	0	0	0	0	237
2019	0	0	0	0	0	0	0	0	0	0	0	12	12
2011	52	35	66	60	74	70	42	53	69	21	0	0	539
2011	0	0	0	0	0	68	47	60	55	0	0	0	229
2010	41	38	52	36	36	34	36	64	66	45	56	48	551
2010	0	0	0	0	85	106	209	107	104	138	19	0	769
2009	8	16	61	57	67	23	37	60	49	62	63	47	550
2009	0	0	0	0	0	35	0	0	0	0	0	0	35
2008	47	39	70	51	58	50	52	42	22	59	43	0	534
2008	0	0	0	0	0	0	16	0	0	0	0	0	16
2007	0	0	0	0	0	0	0	0	0	48	66	34	148

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
7.1mi, 1:15:33 Run - General 1) 1mi - 10:13(10:13/mi) 131/144bpm [1339b/mi] 67cal 5.87/6.7mph 2) 1mi - 11:00(11:00/mi) 134/150bpm [1473b/mi] 71cal 5.46/6.57mph 3) 1mi - 10:30(10:30/mi) 145/155bpm [1523b/mi] 76cal 5.71/6.91mph 4) 1mi - 10:14(10:14/mi) 152/164bpm [1555b/mi] 77cal 5.87/6.89mph 5) 1mi - 10:17(10:17/mi) 148/158bpm [1523b/mi] 74cal 5.83/6.7mph 6) 1mi - 10:42(10:42/mi) 152/163bpm [1626b/mi] 80cal 5.61/6.64mph 7) 1mi - 11:06(11:06/mi) 144/157bpm [1599b/mi] 73cal 5.4/7.01mph 8) 0.13mi - 1:30(11:14/mi) 149/154bpm [1674b/mi] 10cal 5.34/5.57mph Add a comment	-	6.5mi, 1:10:58 Run - General 1) 1mi - 11:00(11:00/mi) 117/130bpm [1286b/mi] 65cal 5.46/6.74mph 2) 1mi - 10:47(10:47/mi) 134/152bpm [1444b/mi] 72cal 5.57/6.28mph 3) 1mi - 10:49(10:49/mi) 156/165bpm [1689b/mi] 86cal 5.54/6.66mph 4) 1mi - 11:28(11:28/mi) 154/168bpm [1765b/mi] 86cal 5.24/6.16mph 5) 1mi - 10:54(10:54/mi) 163/172bpm [1778b/mi] 94cal 5.5/6.55mph 6) 1mi - 10:35(10:35/mi) 159/167bpm [1682b/mi] 86cal 5.67/6.39mph 7) 0.52mi - 5:26(10:31/mi) 158/170bpm [1662b/mi] 43cal 5.7/6.49mph Add a comment	8.2mi, 1:27:41 Run - General 1) 1mi - 9:43(9:43/mi) 140/155bpm [1360b/mi] 68cal 6.18/6.91mph 2) 1mi - 10:39(10:39/mi) 148/157bpm [1576b/mi] 79cal 5.63/6.51mph 3) 1mi - 10:37(10:37/mi) 142/158bpm [1507b/mi] 74cal 5.65/6.53mph 4) 1mi - 10:27(10:27/mi) 141/152bpm [1474b/mi] 71cal 5.74/6.66mph 5) 1mi - 10:41(10:41/mi) 148/161bpm [1582b/mi] 76cal 5.61/6.47mph 6) 1mi - 10:31(10:31/mi) 150/159bpm [1578b/mi] 76cal 5.7/6.72mph 7) 1mi - 10:59(10:59/mi) 151/161bpm [1657b/mi] 79cal 5.47/6.64mph 8) 1mi - 11:41(11:41/mi) 150/161bpm [1751b/mi] 82cal 5.14/5.59mph 9) 0.22mi - 2:24(10:59/mi) 145/156bpm [1593b/mi] 16cal 5.46/5.89mph Add a comment	-	6.4mi, 1:06:31 Run - General 1) 1mi - 10:04(10:04/mi) 147/160bpm [1479b/mi] 73cal 5.96/7.12mph 2) 1mi - 10:14(10:14/mi) 163/173bpm [1667b/mi] 88cal 5.87/6.53mph 3) 1mi - 10:30(10:30/mi) 165/175bpm [1734b/mi] 92cal 5.71/6.59mph 4) 1mi - 10:56(10:56/mi) 171/185bpm [1868b/mi] 99cal 5.49/7.16mph 5) 1mi - 10:30(10:30/mi) 172/186bpm [1805b/mi] 98cal 5.72/6.41mph 6) 1mi - 10:18(10:18/mi) 161/172bpm [1659b/mi] 85cal 5.82/6.7mph 7) 0.36mi - 4:00(11:15/mi) 168/177bpm [1891b/mi] 36cal 5.33/5.97mph 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
6.8mi, 1:12:21 Run - General 1) 1mi - 10:09(10:09/mi) 149/167bpm [1513b/mi] 75cal 5.91/6.32mph 2) 1mi - 11:12(11:12/mi) 159/170bpm [1781b/mi] 92cal 5.36/6.91mph 3) 1mi - 10:17(10:17/mi) 167/173bpm [1719b/mi] 92cal 5.83/6.39mph 4) 1mi - 10:32(10:32/mi) 165/175bpm [1737b/mi] 91cal 5.7/6.28mph 5) 1mi - 9:58(9:58/mi) 173/181bpm [1724b/mi] 94cal 6.02/6.8mph 6) 1mi - 10:35(10:35/mi) 170/183bpm [1800b/mi] 95cal 5.67/6.28mph 7) 0.82mi - 9:38(11:46/mi) 170/185bpm [2000b/mi] 86cal 5.1/6.1mph Add a comment	14.8mi, 1:05:50 Bike - General 1) 5mi - 23:44(4:45/mi) 118/144bpm [560b/mi] 130cal 12.64/21.25mph 2) 5mi - 19:34(3:55/mi) 124/139bpm [485b/mi] 106cal 15.34/23.27mph 3) 4.75mi - 22:32(4:45/mi) 124/136bpm [589b/mi] 110cal 12.64/20.79mph Add a comment	6.3mi, 1:11:36 Run - General 1) 1mi - 11:16(11:16/mi) 138/152bpm [1555b/mi] 78cal 5.33/6.28mph 2) 1mi - 11:28(11:28/mi) 149/157bpm [1708b/mi] 82cal 5.23/5.82mph 3) 1mi - 10:24(10:24/mi) 154/163bpm [1601b/mi] 78cal 5.77/6.3mph 4) 1mi - 11:08(11:08/mi) 149/162bpm [1659b/mi] 79cal 5.39/6.14mph 5) 1mi - 13:06(13:06/mi) 139/157bpm [1821b/mi] 80cal 4.58/6.05mph 6) 1mi - 10:25(10:25/mi) 152/160bpm [1583b/mi] 76cal 5.76/6.45mph 7) 0.34mi - 3:49(11:07/mi) 154/160bpm [1712b/mi] 29cal 5.4/6.3mph Add a comment	8mi, 1:28:17 Run - General 1) 1mi - 10:36(10:36/mi) 131/146bpm [1388b/mi] 69cal 5.66/6.62mph 2) 1mi - 12:30(12:30/mi) 137/144bpm [1712b/mi] 86cal 4.8/5.82mph 3) 1mi - 12:13(12:13/mi) 136/152bpm [1661b/mi] 81cal 4.91/6.12mph 4) 1mi - 11:10(11:10/mi) 145/166bpm [1619b/mi] 77cal 5.37/6.72mph 5) 1mi - 9:58(9:58/mi) 158/166bpm [1574b/mi] 80cal 6.02/6.59mph 6) 1mi - 10:34(10:34/mi) 153/169bpm [1617b/mi] 76cal 5.68/6.78mph 7) 1mi - 11:11(11:11/mi) 154/166bpm [1721b/mi] 84cal 5.37/6.99mph 8) 1mi - 9:50(9:50/mi) 160/173bpm [1574b/mi] 78cal 6.1/7.2mph 9) 0.03mi - 16(9:28/mi) 166/167bpm [1572b/mi] 2cal 6.34/5.45mph Add a comment	5.5mi, 58:51 Run - General 1) 1mi - 10:40(10:40/mi) 141/158bpm [1503b/mi] 73cal 5.63/6.66mph 2) 1mi - 10:39(10:39/mi) 141/149bpm [1501b/mi] 75cal 5.64/6.45mph 3) 1mi - 10:48(10:48/mi) 151/162bpm [1631b/mi] 75cal 5.55/6.49mph 4) 1mi - 10:42(10:42/mi) 168/184bpm [1797b/mi] 94cal 5.61/6.35mph 5) 1mi - 10:21(10:21/mi) 160/169bpm [1656b/mi] 84cal 5.8/6.55mph 6) 0.52mi - 5:41(11:01/mi) 163/170bpm [1797b/mi] 47cal 5.44/6.55mph 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
7.5mi, 1:23:07 Run - General 1) 1mi - 10:49(10:49/mi) 143/161bpm [1546b/mi] 74cal 5.55/6.49mph 2) 1mi - 12:25(12:25/mi) 158/169bpm [1963b/mi] 100cal 4.83/5.72mph 3) 1mi - 12:43(12:43/mi) 152/163bpm [1934b/mi] 93cal 4.72/5.82mph 4) 1mi - 11:23(11:23/mi) 158/169bpm [1799b/mi] 89cal 5.27/6.53mph 5) 1mi - 10:07(10:07/mi) 164/173bpm [1660b/mi] 85cal 5.93/7.06mph 6) 1mi - 10:02(10:02/mi) 164/170bpm [1647b/mi] 83cal 5.97/6.62mph 7) 1mi - 10:00(10:00/mi) 161/174bpm [1611b/mi] 80cal 5.99/6.66mph 8) 0.49mi - 5:36(11:20/mi) 168/177bpm [1903b/mi] 48cal 5.3/6.49mph Add a comment	6.6mi, 1:12:52 Run - General 1) 1mi - 9:56(9:56/mi) 135/150bpm [1342b/mi] 68cal 6.04/6.87mph 2) 1mi - 10:42(10:42/mi) 138/145bpm [1478b/mi] 73cal 5.6/6.68mph 3) 1mi - 11:51(11:51/mi) 135/154bpm [1599b/mi] 76cal 5.07/6.8mph 4) 1mi - 11:07(11:07/mi) 143/155bpm [1589b/mi] 76cal 5.4/7.14mph 5) 1mi - 11:54(11:54/mi) 140/157bpm [1666b/mi] 79cal 5.04/6.74mph 6) 1mi - 10:41(10:41/mi) 147/156bpm [1570b/mi] 75cal 5.62/6.2mph 7) 0.62mi - 6:41(10:49/mi) 151/159bpm [1634b/mi] 49cal 5.55/6.35mph Add a comment	-	10.3mi, 1:55:25 Run - General 1) 1mi - 10:49(10:49/mi) 155/170bpm [1676b/mi] 85cal 5.55/6.78mph 2) 1mi - 10:48(10:48/mi) 170/182bpm [1837b/mi] 98cal 5.55/6.24mph 3) 1mi - 13:05(13:05/mi) 166/183bpm [2172b/mi] 114cal 4.59/6.2mph 4) 1mi - 12:10(12:10/mi) 173/188bpm [2104b/mi] 112cal 4.93/6.68mph 5) 1mi - 10:39(10:39/mi) 180/188bpm [1917b/mi] 100cal 5.63/6.32mph 6) 1mi - 11:37(11:37/mi) 173/187bpm [2009b/mi] 106cal 5.17/6.66mph 7) 1mi - 12:40(12:40/mi) 168/180bpm [2128b/mi] 112cal 4.74/5.89mph 8) 1mi - 10:13(10:13/mi) 166/185bpm [1695b/mi] 87cal 5.87/7.03mph 9) 1mi - 9:38(9:38/mi) 159/168bpm [1531b/mi] 77cal 6.23/6.93mph 10) 1mi - 10:12(10:12/mi) 157/164bpm [1601b/mi] 80cal 5.89/6.49mph 11) 0.32mi - 3:35(11:03/mi) 160/169bpm [1768b/mi] 29cal 5.43/6.28mph Add a comment	-	4.7mi, 49:09 Run - General 1) 1mi - 10:04(10:04/mi) 141/154bpm [1420b/mi] 70cal 5.96/6.72mph 2) 1mi - 10:44(10:44/mi) 157/166bpm [1684b/mi] 86cal 5.59/6.57mph 3) 1mi - 10:32(10:32/mi) 162/172bpm [1705b/mi] 90cal 5.7/6.55mph 4) 1mi - 10:28(10:28/mi) 167/181bpm [1749b/mi] 93cal 5.73/6.49mph 5) 0.67mi - 7:12(10:40/mi) 170/184bpm [1814b/mi] 65cal 5.62/6.72mph 6) 0mi - 6(27:47/mi) 163/165bpm [4527b/mi] 2.16/5.11mph 7) 0mi - 1(42:32/mi) 165/165bpm [7019b/mi] 1.41/2.3mph 8) 0mi - 2(27:39/mi) 166/166bpm [4590b/mi] 2.17/2.3mph Add a comment	3.4mi, 35:36 Run - General 1) 1mi - 10:34(10:34/mi) 130/145bpm [1375b/mi] 69cal 5.68/6.59mph 2) 1mi - 11:03(11:03/mi) 131/144bpm [1448b/mi] 71cal 5.43/6.76mph 3) 1mi - 9:51(9:51/mi) 145/152bpm [1428b/mi] 69cal 6.09/6.95mph 4) 0.38mi - 4:08(10:48/mi) 146/155bpm [1577b/mi] 30cal 5.55/6.01mph 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
9mi, 1:37:59 Run - General 1) 1mi - 10:12(10:12/mi) 132/146bpm [1345b/mi] 68cal 5.89/6.72mph 2) 1mi - 11:27(11:27/mi) 139/147bpm [1591b/mi] 78cal 5.24/6.18mph 3) 1mi - 10:22(10:22/mi) 150/161bpm [1556b/mi] 77cal 5.78/6.85mph 4) 1mi - 11:06(11:06/mi) 150/163bpm [1666b/mi] 83cal 5.4/6.62mph 5) 1mi - 10:36(10:36/mi) 159/165bpm [1686b/mi] 85cal 5.66/6.57mph 6) 1mi - 10:34(10:34/mi) 160/168bpm [1690b/mi] 85cal 5.68/6.39mph 7) 1mi - 11:13(11:13/mi) 160/171bpm [1794b/mi] 90cal 5.35/6.47mph 8) 1mi - 10:50(10:50/mi) 164/169bpm [1777b/mi] 92cal 5.54/6.37mph 9) 1mi - 11:23(11:23/mi) 162/169bpm [1845b/mi] 93cal 5.27/6.43mph 10) 0.03mi - 15(9:58/mi) 165/166bpm [1645b/mi] 2cal 6.02/5.66mph Add a comment	-	5.1mi, 53:10 Run - General 1) 1mi - 10:34(10:34/mi) 161/174bpm [1702b/mi] 90cal 5.68/7.2mph 2) 1mi - 10:46(10:46/mi) 158/174bpm [1700b/mi] 87cal 5.58/6.28mph 3) 1mi - 10:56(10:56/mi) 163/183bpm [1783b/mi] 93cal 5.49/6.51mph 4) 1mi - 10:21(10:21/mi) 177/190bpm [1833b/mi] 99cal 5.79/7.2mph 5) 1mi - 9:58(9:58/mi) 180/187bpm [1795b/mi] 95cal 6.02/6.74mph 6) 0.05mi - 34(11:53/mi) 183/184bpm [2175b/mi] 5cal 5.05/5.74mph Add a comment	7.1mi, 1:15:25 Run - General 1) 1mi - 10:35(10:35/mi) 151/164bpm [1599b/mi] 80cal 5.67/6.59mph 2) 1mi - 12:11(12:11/mi) 162/174bpm [1973b/mi] 103cal 4.93/6.05mph 3) 1mi - 11:56(11:56/mi) 167/184bpm [1992b/mi] 104cal 5.03/6.22mph 4) 1mi - 10:25(10:25/mi) 161/183bpm [1676b/mi] 86cal 5.76/6.59mph 5) 1mi - 9:50(9:50/mi) 153/166bpm [1504b/mi] 72cal 6.1/7.1mph 6) 1mi - 9:22(9:22/mi) 152/163bpm [1425b/mi] 68cal 6.4/6.87mph 7) 1mi - 10:10(10:10/mi) 157/168bpm [1597b/mi] 80cal 5.9/6.59mph 8) 0.08mi - 56(11:24/mi) 166/167bpm [1891b/mi] 7cal 5.27/5.36mph Add a comment	20.9mi, 1:27:13 Bike - General 1) 5mi - 23:58(4:48/mi) 136/166bpm [652b/mi] 163cal 12.52/23.48mph 2) 5mi - 17:43(3:33/mi) 137/152bpm [485b/mi] 113cal 16.94/25.96mph 3) 5mi - 19:15(3:51/mi) 137/153bpm [527b/mi] 117cal 15.59/23.59mph 4) 5mi - 21:39(4:20/mi) 144/157bpm [623b/mi] 152cal 13.86/25.63mph 5) 0.88mi - 4:39(5:17/mi) 144/150bpm [762b/mi] 31cal 11.34/15.4mph Add a comment	4.5mi, 49:24 Run - General 1) 1mi - 10:18(10:18/mi) 144/156bpm [1483b/mi] 72cal 5.83/7.06mph 2) 1mi - 11:31(11:31/mi) 152/162bpm [1751b/mi] 86cal 5.21/6.51mph 3) 1mi - 11:00(11:00/mi) 158/167bpm [1738b/mi] 88cal 5.45/6.57mph 4) 1mi - 10:53(10:53/mi) 154/166bpm [1677b/mi] 84cal 5.51/6.64mph 5) 0.52mi - 5:42(11:01/mi) 160/166bpm [1763b/mi] 46cal 5.44/6.14mph Add a comment	-

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