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thedole

M45

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Ankles

Miles
4727
Miles
5
Miles
277

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Recent Training
6th May	Strength	0mi	32:11
6th May	General	0.8mi	25:16
6th May	General	3.1mi	38:15
5th May	General	3.7mi	48:50
3rd May	General	1.5mi	49:06

12 Month Benchmarks	Run
Mile	7:41
5k	28:15
5mi	47:01
10k	59:54
10mi	1:52:31
Half	2:27:43

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Best Times
Best WAVA

Dist	Races	PB	WB

No recorded races

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	1	3	4	0	2	0	0	0	0	0	0	0	11
2024	0	3	6	43	9	0	0	0	0	0	0	0	62
2023	0	0	1	3	11	2	7	1	2	0	2	5	35
2023	63	19	39	77	76	68	85	82	88	55	34	0	686
2022	6	2	5	6	0	10	3	8	4	0	4	3	51
2022	51	83	107	124	161	97	131	149	116	126	23	23	1190
2021	0	4	14	3	7	3	0	4	4	5	0	10	53
2021	26	64	101	137	141	102	144	107	104	31	70	21	1048
2020	8	2	2	0	0	3	5	0	5	2	0	2	28
2020	11	1	10	34	39	75	59	57	82	63	87	37	554
2020	0	0	0	0	0	2	3	0	0	0	0	0	5
2019	3	0	4	2	0	12	7	3	2	3	13	16	66
2019	38	53	100	103	134	104	128	56	25	55	24	4	824
2018	0	0	0	0	0	8	4	3	9	3	6	1	33
2018	0	0	0	0	9	31	72	70	52	38	48	27	346
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	0	0	0	0	2	16	0	0	0	0	0	0	18

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
-	4.4mi, 1:01:22 Run - General 1) 0.53km - 3:19(6:19/km) 116/127bpm [732b/km] 28cal 2) 2.98km - 23:23(7:51/km) 135/145bpm [1060b/km] 229cal 3) 2.87km - 21:58(7:40/km) 139/147bpm [1065b/km] 220cal 4) 0.09km - 26(4:36/km) 149/156bpm [685b/km] 5cal 5) 0.59km - 12:15(20:55/km) 139/160bpm [2908b/km] 99cal Add a comment	-	3.7mi, 43:21 Run - General 1) 0.54km - 3:05(5:44/km) 111/130bpm [637b/km] 26cal 2) 2.46km - 15:39(6:21/km) 139/146bpm [882b/km] 186cal 3) 2.46km - 17:00(6:55/km) 150/158bpm [1038b/km] 197cal 4) 0.56km - 7:38(13:40/km) 146/158bpm [1995b/km] 74cal Add a comment	2.6mi, 30:48 Run - General 1) 0.55km - 2:56(5:18/km) 120/137bpm [636b/km] 28cal 2) 1.56km - 11:00(7:03/km) 147/154bpm [1035b/km] 129cal 3) 1.49km - 8:37(5:46/km) 154/157bpm [889b/km] 109cal 4) 0.06km - 16(4:51/km) 152/156bpm [738b/km] 3cal 5) 0.57km - 8:00(14:00/km) 148/158bpm [2072b/km] 83cal 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
-	6.2mi, 1:17:02 Run - General 1) 0.57km - 3:14(5:41/km) 120/139bpm [682b/km] 29cal 2) 4.45km - 33:07(7:26/km) 134/142bpm [997b/km] 320cal 3) 4.43km - 33:21(7:32/km) 141/155bpm [1062b/km] 336cal 4) 0.59km - 7:19(12:28/km) 149/155bpm [1858b/km] 74cal Add a comment	2mi, 24:15 Run - General 1) 0.59km - 3:03(5:12/km) 125/144bpm [650b/km] 31cal 2) 1.02km - 7:34(7:24/km) 148/151bpm [1094b/km] 86cal 3) 0.93km - 5:27(5:51/km) 151/156bpm [884b/km] 68cal 4) 0.07km - 18(4:19/km) 153/159bpm [660b/km] 4cal 5) 0.6km - 7:54(13:10/km) 148/164bpm [1948b/km] 87cal Add a comment	0mi, 1:35:19 Cross - Strength Add a comment	-	0mi, 12:32 Cross - Strength Add a comment 4.4mi, 53:58 Run - General 1) 0.56km - 3:19(5:55/km) 112/130bpm [663b/km] 28cal 2) 2.95km - 20:11(6:51/km) 142/148bpm [972b/km] 234cal 3) 2.93km - 20:26(6:58/km) 148/156bpm [1031b/km] 240cal 4) 0.58km - 8:22(14:23/km) 141/152bpm [2027b/km] 69cal 5) 0.04km - 1:41(37:31/km) 123/127bpm [4615b/km] 6cal 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
-	5.1mi, 1:09:40 Run - General 1) 0.52km - 3:13(6:09/km) 111/131bpm [683b/km] 28cal 208/400W 2) 1.55km - 16:39(10:45/km) 131/136bpm [1408b/km] 151cal 240/434W 3) 1.44km - 8:23(5:50/km) 138/143bpm [805b/km] 90cal 239/385W 4) 2km - 16:14(8:08/km) 140/148bpm [1139b/km] 163cal 262/339W 5) 1.77km - 14:18(8:05/km) 138/149bpm [1116b/km] 140cal 250/406W 6) 0.45km - 2:53(6:25/km) 144/150bpm [925b/km] 27cal 215/373W 7) 0.52km - 8:00(15:17/km) 136/148bpm [2079b/km] 59cal 182/311W Add a comment 0mi, 36:28 Cross - Strength Add a comment	0mi, 47:36 Cross - Strength Add a comment	-	2mi, 24:38 Run - General 1) 0.57km - 2:55(5:08/km) 116/136bpm [595b/km] 27cal 2) 1.04km - 7:24(7:06/km) 141/151bpm [1001b/km] 86cal 3) 1.03km - 5:39(5:29/km) 151/155bpm [828b/km] 73cal 4) 0.57km - 8:40(15:09/km) 137/154bpm [2075b/km] 76cal Add a comment	2mi, 25:07 Run - General 1) 0.56km - 2:59(5:21/km) 122/137bpm [652b/km] 29cal 2) 1.05km - 6:27(6:08/km) 138/142bpm [847b/km] 74cal 3) 1.05km - 7:26(7:05/km) 148/155bpm [1048b/km] 89cal 4) 0.56km - 8:15(14:37/km) 143/155bpm [2090b/km] 83cal 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
1.5mi, 49:06 Walk - General 1) 1.19km - 19:36(16:30/km) 87/105bpm [1435b/km] 73cal 43/78rpm 2) 1.29km - 29:30(22:55/km) 86/119bpm [1971b/km] 99cal 28/75rpm Add a comment	-	3.7mi, 48:50 Run - General 1) 0.56km - 3:14(5:44/km) 126/144bpm [723b/km] 34cal 2) 2.45km - 18:09(7:25/km) 137/146bpm [1017b/km] 185cal 3) 2.47km - 20:10(8:10/km) 137/163bpm [1119b/km] 189cal 4) 0.54km - 7:17(13:24/km) 154/166bpm [2065b/km] 80cal Add a comment	0mi, 32:11 Cross - Strength Add a comment 0.8mi, 25:16 Walk - General 1) 1.26km - 25:16(20:00/km) 114/137bpm [2280b/km] 172cal 39/90rpm Add a comment 3.1mi, 38:15 Run - General 1) 0.55km - 3:10(5:47/km) 118/134bpm [683b/km] 30cal 2) 1.96km - 16:00(8:10/km) 135/142bpm [1103b/km] 159cal 3) 1.48km - 11:25(7:42/km) 136/145bpm [1048b/km] 115cal 4) 0.57km - 4:19(7:33/km) 144/152bpm [1086b/km] 48cal 5) 0.21km - 1:24(6:35/km) 149/152bpm [980b/km] 16cal 6) 0.2km - 1:27(7:20/km) 146/151bpm [1071b/km] 16cal 7) 0.06km - 21(5:29/km) 152/155bpm [834b/km] 5cal 8) 0.01km - 9(21:15/km) 155/155bpm [3295b/km] 2cal Add a comment	-	-	-

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