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Cougar

F40

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Mileage
Training

Dagenham 88 Runners

Races
9
Miles
3484
Miles
3
Miles
2
WAVA
60.10%
10k
55:26
Half
1:53:10
Mara
3:59:54

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Recent Training
5th May	General	5mi	45:50
4th May	General	3.1mi	31:47
3rd May	Yoga	0mi	54:14
3rd May	Yoga	0mi	33:53
3rd May	General	7mi	1:07:05

12 Month Benchmarks	Run
Mile	7:31
5k	24:21
5mi	41:24
10k	51:46
10mi	1:28:40
Half	1:57:39

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Best Times
Best WAVA

Dist	Races	2018	2019	2021	2022	2023	PB	WB
10km	2				55:26 56.44		55:26 8:55/mi	56.44
13.1mi	3		2:04:23 53.25	2:12:22 50.64		1:53:10 60.10	1:53:10 8:38/mi	60.10
15mi	1					2:43:03 48.13	2:43:03 10:52/mi	48.13
26.2mi	3	4:44:12 47.80	4:44:12 48.03			3:59:54 58.40	3:59:54 9:09/mi	58.40

2023		Result	WAVA	Distance
2 Apr	Paris Marathon PB	3:59:54	58.40	26.2mi
12 Mar	Brentwood Half Marathon PB	1:53:10	60.10	13.1mi
15 Jan	Benfleet 15 PB	2:43:03	48.13	15mi
2022		Result	WAVA	Distance
11 Sep	Fyfield Footpath 10K	1:00:41	51.55	10km
10 Apr	St Clare 10k PB	55:26	56.44	10km
2021		Result	WAVA	Distance
12 Sep	Havering Half Marathon SB	2:12:22	50.64	13.1mi
2019		Result	WAVA	Distance
7 Apr	Greater Manchester Marathon SB	4:44:12	48.03	26.2mi
17 Mar	Brentwood Half Marathon SB	2:04:23	53.25	13.1mi
2018		Result	WAVA	Distance
27 May	Edinburgh Marathon SB	4:44:12	47.80	26.2mi

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	88	92	118	111	28	0	0	0	0	0	0	0	437
2023	0	0	0	0	0	0	2	0	0	0	0	0	2
2023	163	161	110	76	86	51	45	26	38	61	56	34	908
2022	73	36	61	32	46	18	93	23	14	46	150	126	720
2021	0	0	6	6	25	53	86	54	41	30	31	10	342
2020	32	20	39	37	21	8	15	0	0	0	0	6	177
2019	102	106	52	36	3	15	13	7	0	0	0	0	335
2019	0	0	0	0	0	2	2	0	0	0	0	0	3
2018	90	100	76	96	49	0	3	3	10	34	46	36	543
2017	0	0	0	0	0	0	13	3	0	0	3	3	23

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
0mi, 48:05 Cross - Yoga 1) 0mi - 48:05(0/mi) 84/110bpm [INFb/mi] 126cal Add a comment	3.1mi, 29:53 Run - General 1) 1mi - 10:00(10:00/mi) 124/154bpm [1240b/mi] 75cal 6/6.3mph 2) 1mi - 9:20(9:20/mi) 159/168bpm [1485b/mi] 96cal 6.42/6.68mph 3) 1mi - 9:39(9:39/mi) 159/166bpm [1535b/mi] 99cal 6.21/6.53mph 4) 0.12mi - 54(7:30/mi) 161/168bpm [1207b/mi] 9cal 8/9.39mph Add a comment	6.5mi, 1:22:57 Run - General 1) 1mi - 13:12(13:12/mi) 115/143bpm [1518b/mi] 91cal 4.55/5.89mph 2) 1mi - 10:46(10:46/mi) 128/156bpm [1379b/mi] 84cal 5.57/5.93mph 3) 1mi - 13:44(13:44/mi) 137/153bpm [1882b/mi] 113cal 4.37/5.72mph 4) 1mi - 14:18(14:18/mi) 131/168bpm [1873b/mi] 101cal 4.2/5.85mph 5) 1mi - 12:12(12:12/mi) 138/148bpm [1684b/mi] 97cal 4.92/5.82mph 6) 1mi - 12:52(12:52/mi) 143/165bpm [1841b/mi] 105cal 4.66/5.66mph 7) 0.53mi - 5:52(11:02/mi) 133/149bpm [1468b/mi] 42cal 5.43/5.85mph Add a comment	-	-	0mi, 58:11 Cross - Yoga 1) 0mi - 58:11(0/mi) 73/90bpm [INFb/mi] 101cal Add a comment 6.1mi, 1:11:02 Run - General 1) 1mi - 11:34(11:34/mi) 136/164bpm [1573b/mi] 98cal 5.19/5.55mph 2) 1mi - 11:36(11:36/mi) 139/158bpm [1612b/mi] 98cal 5.18/5.66mph 3) 1mi - 12:05(12:05/mi) 143/160bpm [1727b/mi] 102cal 4.97/5.38mph 4) 1mi - 11:46(11:46/mi) 135/148bpm [1588b/mi] 86cal 5.1/5.53mph 5) 1mi - 11:29(11:29/mi) 138/155bpm [1585b/mi] 90cal 5.22/5.91mph 6) 1mi - 11:37(11:37/mi) 138/163bpm [1603b/mi] 87cal 5.17/5.59mph 7) 0.08mi - 55(11:29/mi) 144/149bpm [1652b/mi] 7cal 5.23/5.24mph Add a comment	0mi, 31:04 Cross - Yoga 1) 0mi - 31:04(0/mi) 91/108bpm [INFb/mi] 99cal Add a comment 0mi, 48:28 Cross - Yoga 1) 0mi - 14:51(0/mi) 93/110bpm [INFb/mi] 20cal 2) 0mi - 33:37(0/mi) 75/96bpm [INFb/mi] 62cal 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
0mi, 30:32 Cross - Yoga 1) 0mi - 30:32(0/mi) 93/109bpm [INFb/mi] 102cal Add a comment 7.4mi, 1:19:27 Run - General 1) 1mi - 10:55(10:55/mi) 140/158bpm [1528b/mi] 95cal 5.5/5.85mph 2) 1mi - 11:11(11:11/mi) 143/158bpm [1600b/mi] 99cal 5.36/6.03mph 3) 1mi - 11:19(11:19/mi) 150/166bpm [1697b/mi] 105cal 5.3/5.78mph 4) 1mi - 11:17(11:17/mi) 138/153bpm [1556b/mi] 89cal 5.32/5.74mph 5) 1mi - 10:33(10:33/mi) 144/177bpm [1519b/mi] 89cal 5.69/6.05mph 6) 1mi - 10:26(10:26/mi) 162/179bpm [1691b/mi] 107cal 5.75/6.39mph 7) 1mi - 10:12(10:12/mi) 143/157bpm [1459b/mi] 78cal 5.88/6.57mph 8) 0.36mi - 3:34(9:54/mi) 151/163bpm [1494b/mi] 30cal 6.07/6.37mph Add a comment	3.2mi, 30:30 Run - General 1) 1mi - 10:13(10:13/mi) 146/160bpm [1491b/mi] 96cal 5.87/6.2mph 2) 1mi - 9:43(9:43/mi) 160/169bpm [1554b/mi] 100cal 6.18/6.76mph 3) 1mi - 9:17(9:17/mi) 162/169bpm [1504b/mi] 97cal 6.46/6.76mph 4) 0.17mi - 1:18(7:46/mi) 173/177bpm [1343b/mi] 14cal 7.73/7.74mph Add a comment 6.6mi, 1:08:41 Run - General 1) 1mi - 10:34(10:34/mi) 142/160bpm [1500b/mi] 93cal 5.68/6.05mph 2) 1mi - 10:05(10:05/mi) 146/157bpm [1472b/mi] 92cal 5.95/6.35mph 3) 1mi - 10:16(10:16/mi) 148/158bpm [1520b/mi] 93cal 5.84/6.57mph 4) 1mi - 9:58(9:58/mi) 150/158bpm [1495b/mi] 93cal 6.02/6.64mph 5) 1mi - 9:53(9:53/mi) 154/160bpm [1522b/mi] 95cal 6.07/6.39mph 6) 1mi - 11:34(11:34/mi) 146/155bpm [1689b/mi] 90cal 5.19/6.18mph 7) 0.6mi - 6:21(10:33/mi) 151/160bpm [1592b/mi] 55cal 5.69/6.51mph Add a comment	-	-	6.1mi, 1:10:35 Run - General 1) 1mi - 11:53(11:53/mi) 137/152bpm [1629b/mi] 98cal 5.05/5.43mph 2) 1mi - 11:40(11:40/mi) 142/155bpm [1657b/mi] 102cal 5.14/5.66mph 3) 1mi - 11:58(11:58/mi) 148/166bpm [1772b/mi] 107cal 5.01/5.57mph 4) 1mi - 11:33(11:33/mi) 139/152bpm [1605b/mi] 90cal 5.19/5.68mph 5) 1mi - 11:18(11:18/mi) 139/155bpm [1570b/mi] 89cal 5.31/5.66mph 6) 1mi - 11:16(11:16/mi) 146/157bpm [1645b/mi] 92cal 5.33/5.82mph 7) 0.08mi - 56(11:19/mi) 144/150bpm [1629b/mi] 7cal 5.3/5.57mph Add a comment	0mi, 10:01 Cross - Yoga 1) 0mi - 10:01(0/mi) 98/109bpm [INFb/mi] 40cal Add a comment 0mi, 18:01 Cross - Yoga 1) 0mi - 18:01(0/mi) 86/96bpm [INFb/mi] 52cal Add a comment 0mi, 1:00:02 Cross - Yoga 1) 0mi - 1:00:02(0/mi) 72/94bpm [INFb/mi] 99cal Add a comment 6.1mi, 1:06:23 Run - General 1) 1mi - 11:39(11:39/mi) 142/153bpm [1654b/mi] 102cal 5.15/5.53mph 2) 1mi - 10:39(10:39/mi) 152/159bpm [1619b/mi] 102cal 5.63/5.97mph 3) 1mi - 11:03(11:03/mi) 152/167bpm [1679b/mi] 102cal 5.43/5.91mph 4) 1mi - 11:00(11:00/mi) 142/159bpm [1563b/mi] 89cal 5.45/6.07mph 5) 1mi - 10:46(10:46/mi) 143/161bpm [1540b/mi] 88cal 5.57/6.1mph 6) 1mi - 10:29(10:29/mi) 146/164bpm [1530b/mi] 88cal 5.72/6.41mph 7) 0.07mi - 47(11:23/mi) 156/158bpm [1776b/mi] 7cal 5.27/5.8mph Add a comment	0mi, 55:02 Cross - Yoga 1) 0mi - 55:02(0/mi) 88/116bpm [INFb/mi] 158cal 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, 28:46 Cross - Yoga 1) 0mi - 28:46(0/mi) 99/116bpm [INFb/mi] 110cal Add a comment 9.5mi, 1:44:20 Run - General 1) 1mi - 11:25(11:25/mi) 135/159bpm [1540b/mi] 95cal 5.26/5.68mph 2) 1mi - 11:24(11:24/mi) 150/170bpm [1709b/mi] 109cal 5.27/5.8mph 3) 1mi - 11:58(11:58/mi) 128/148bpm [1531b/mi] 88cal 5.02/5.91mph 4) 1mi - 10:46(10:46/mi) 148/161bpm [1592b/mi] 98cal 5.58/5.99mph 5) 1mi - 11:22(11:22/mi) 152/167bpm [1728b/mi] 103cal 5.28/6.03mph 6) 1mi - 10:27(10:27/mi) 143/158bpm [1493b/mi] 80cal 5.74/6.16mph 7) 1mi - 10:50(10:50/mi) 152/163bpm [1646b/mi] 93cal 5.54/6.14mph 8) 1mi - 10:32(10:32/mi) 141/164bpm [1486b/mi] 79cal 5.7/6.3mph 9) 1mi - 10:24(10:24/mi) 151/168bpm [1571b/mi] 89cal 5.77/6.45mph 10) 0.52mi - 5:14(10:00/mi) 150/159bpm [1500b/mi] 42cal 6/6.47mph Add a comment	3.1mi, 24:44 Run - General 1) 1mi - 8:11(8:11/mi) 141/170bpm [1154b/mi] 72cal 7.33/7.93mph 2) 1mi - 7:34(7:34/mi) 177/180bpm [1338b/mi] 86cal 7.94/8.5mph 3) 1mi - 8:00(8:00/mi) 177/183bpm [1416b/mi] 92cal 7.5/7.95mph 4) 0.14mi - 59(6:59/mi) 176/178bpm [1229b/mi] 11cal 8.59/8.31mph Add a comment	5.9mi, 1:17:24 Run - General 1) 1mi - 11:57(11:57/mi) 137/151bpm [1636b/mi] 100cal 5.02/5.55mph 2) 1mi - 12:49(12:49/mi) 129/157bpm [1654b/mi] 90cal 4.68/6.16mph 3) 1mi - 15:03(15:03/mi) 132/157bpm [1987b/mi] 112cal 3.99/5.38mph 4) 1mi - 13:45(13:45/mi) 130/152bpm [1787b/mi] 94cal 4.36/6.64mph 5) 1mi - 13:45(13:45/mi) 145/167bpm [1993b/mi] 114cal 4.37/5.47mph 6) 0.88mi - 10:05(11:27/mi) 135/151bpm [1546b/mi] 73cal 5.24/5.76mph Add a comment 1.3mi, 11:36 Run - General 1) 1mi - 9:29(9:29/mi) 149/163bpm [1414b/mi] 90cal 6.32/8.5mph 2) 0.25mi - 2:07(8:19/mi) 165/176bpm [1371b/mi] 22cal 7.22/11.96mph Add a comment	0mi, 32:02 Cross - Yoga 1) 0mi - 32:02(0/mi) 91/112bpm [INFb/mi] 103cal Add a comment	0mi, 32:12 Cross - Yoga 1) 0mi - 32:06(0/mi) 97/113bpm [INFb/mi] 117cal 2) 0mi - 6(0/mi) 99/99bpm [INFb/mi] Add a comment 0mi, 54:02 Cross - Yoga 1) 0mi - 54:02(0/mi) 91/128bpm [INFb/mi] 169cal Add a comment 6.5mi, 1:12:57 Run - General 1) 1mi - 11:50(11:50/mi) 138/165bpm [1632b/mi] 100cal 5.07/5.59mph 2) 1mi - 10:56(10:56/mi) 146/163bpm [1595b/mi] 100cal 5.49/5.87mph 3) 1mi - 11:22(11:22/mi) 153/168bpm [1738b/mi] 106cal 5.28/5.8mph 4) 1mi - 11:43(11:43/mi) 145/161bpm [1699b/mi] 94cal 5.12/5.68mph 5) 1mi - 11:02(11:02/mi) 137/158bpm [1512b/mi] 83cal 5.44/6.03mph 6) 1mi - 10:57(10:57/mi) 147/162bpm [1609b/mi] 92cal 5.48/6.74mph 7) 0.51mi - 5:09(10:07/mi) 149/160bpm [1508b/mi] 45cal 5.93/6.74mph Add a comment	0mi, 59:01 Cross - Yoga 1) 0mi - 59:01(0/mi) 76/99bpm [INFb/mi] 115cal Add a comment 6.1mi, 1:08:13 Run - General 1) 1mi - 11:55(11:55/mi) 139/152bpm [1656b/mi] 103cal 5.04/5.74mph 2) 1mi - 10:55(10:55/mi) 150/157bpm [1639b/mi] 101cal 5.49/5.97mph 3) 1mi - 11:31(11:31/mi) 153/166bpm [1763b/mi] 107cal 5.21/5.95mph 4) 1mi - 11:09(11:09/mi) 141/157bpm [1572b/mi] 89cal 5.38/6.2mph 5) 1mi - 10:48(10:48/mi) 141/160bpm [1523b/mi] 85cal 5.55/6.01mph 6) 1mi - 10:59(10:59/mi) 144/163bpm [1582b/mi] 87cal 5.46/6.18mph 7) 0.08mi - 55(10:58/mi) 152/153bpm [1667b/mi] 8cal 5.47/5.61mph Add a comment	0mi, 54:02 Cross - Yoga 1) 0mi - 54:02(0/mi) 88/118bpm [INFb/mi] 159cal Add a comment 6.7mi, 1:00:34 Run - General 1) 1mi - 9:45(9:45/mi) 140/158bpm [1365b/mi] 86cal 6.15/6.8mph 2) 1mi - 8:47(8:47/mi) 159/164bpm [1396b/mi] 90cal 6.84/7.33mph 3) 1mi - 8:44(8:44/mi) 163/169bpm [1423b/mi] 91cal 6.87/7.35mph 4) 1mi - 8:32(8:32/mi) 169/172bpm [1442b/mi] 92cal 7.03/7.2mph 5) 1mi - 8:57(8:57/mi) 169/172bpm [1514b/mi] 96cal 6.7/7.14mph 6) 1mi - 10:02(10:02/mi) 166/173bpm [1664b/mi] 103cal 5.98/7.1mph 7) 0.65mi - 5:47(8:52/mi) 169/177bpm [1499b/mi] 62cal 6.76/7.12mph 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
0mi, 54:14 Cross - Yoga 1) 0mi - 54:14(0/mi) 87/113bpm [INFb/mi] 154cal Add a comment 0mi, 33:53 Cross - Yoga 1) 0mi - 33:53(0/mi) 103/118bpm [INFb/mi] 147cal Add a comment 7mi, 1:07:05 Run - General 1) 1mi - 10:34(10:34/mi) 137/152bpm [1447b/mi] 93cal 5.68/5.95mph 2) 1mi - 9:42(9:42/mi) 149/155bpm [1445b/mi] 94cal 6.19/6.64mph 3) 1mi - 9:21(9:21/mi) 151/161bpm [1412b/mi] 89cal 6.42/6.66mph 4) 1mi - 9:01(9:01/mi) 157/163bpm [1415b/mi] 91cal 6.66/6.85mph 5) 1mi - 9:08(9:08/mi) 160/166bpm [1462b/mi] 93cal 6.57/6.91mph 6) 1mi - 9:21(9:21/mi) 162/167bpm [1516b/mi] 97cal 6.41/6.78mph 7) 1mi - 9:52(9:52/mi) 158/172bpm [1560b/mi] 93cal 6.08/6.76mph 8) 0.01mi - 6(9:49/mi) 157/157bpm [1541b/mi] 6.11/6.39mph Add a comment	3.1mi, 31:47 Run - General 1) 1mi - 10:29(10:29/mi) 134/153bpm [1404b/mi] 92cal 5.73/5.95mph 2) 1mi - 9:59(9:59/mi) 146/156bpm [1458b/mi] 95cal 6.01/6.35mph 3) 1mi - 10:02(10:02/mi) 147/155bpm [1475b/mi] 93cal 5.98/6.41mph 4) 0.13mi - 1:17(9:34/mi) 147/149bpm [1406b/mi] 11cal 6.27/6.12mph Add a comment	5mi, 45:50 Run - General 1) 1mi - 8:12(8:12/mi) 150/173bpm [1230b/mi] 79cal 7.31/8.06mph 2) 1mi - 9:27(9:27/mi) 172/179bpm [1625b/mi] 107cal 6.35/7.87mph 3) 1mi - 9:00(9:00/mi) 172/179bpm [1547b/mi] 103cal 6.67/7.39mph 4) 1mi - 9:15(9:15/mi) 175/179bpm [1618b/mi] 107cal 6.49/7.6mph 5) 1mi - 9:40(9:40/mi) 175/180bpm [1690b/mi] 111cal 6.21/7.83mph 6) 0.03mi - 17(8:26/mi) 178/180bpm [1501b/mi] 3cal 7.12/6.87mph Add a comment	-	-	-	-

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