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pmichalski

M40

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Miles
4668
Miles
410
Miles
291

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Recent Training
8th May	General	5.4mi	1:02:32
6th May	General	1mi	20:43
6th May	General	9.9mi	2:16:18
5th May	General	5.1mi	47:15
4th May	General	6.2mi	1:00:00

12 Month Benchmarks	Run
Mile	7:05
5k	23:24
5mi	40:03
10k	52:44
10mi	1:35:39

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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	0	10	0	0	1	0	0	0	0	0	0	0	12
2024	76	114	108	103	37	0	0	0	0	0	0	0	437
2023	0	2	7	3	0	0	0	0	0	0	0	1	13
2023	83	95	118	122	134	115	101	102	65	55	91	77	1158
2022	0	0	15	34	0	26	11	0	26	8	3	0	122
2022	42	27	55	39	74	88	73	106	122	129	115	59	929
2022	0	0	0	0	0	24	17	12	0	0	0	0	52
2021	0	0	0	44	5	3	0	0	0	0	0	0	52
2021	1	0	142	0	0	0	0	0	18	4	5	16	187
2021	0	0	0	26	0	50	118	93	0	20	1	0	308
2020	3	0	10	50	14	6	4	3	0	0	2	0	91
2020	156	148	131	101	190	168	260	71	137	138	146	165	1812
2020	0	0	0	29	20	0	0	0	0	0	0	0	50
2019	0	0	0	0	0	0	0	0	0	0	0	144	144

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
5.4mi, 48:54 Run - General 1) 0.53mi - 5:00(9:26/mi) 144/151bpm [1357b/mi] 68cal 328/405W 2) 1mi - 9:07(9:07/mi) 157/161bpm [1430b/mi] 133cal 349/464W 3) 1mi - 9:06(9:06/mi) 161/167bpm [1465b/mi] 134cal 360/460W 4) 1mi - 8:58(8:58/mi) 167/172bpm [1498b/mi] 136cal 367/453W 5) 0.3mi - 2:49(9:32/mi) 168/171bpm [1600b/mi] 41cal 326/386W 6) 0.89mi - 8:09(9:08/mi) 170/176bpm [1553b/mi] 125cal 371/481W 7) 0.56mi - 5:00(8:52/mi) 170/174bpm [1508b/mi] 75cal 357/447W 8) 0.09mi - 44(8:37/mi) 169/171bpm [1456b/mi] 11cal 384/443W Add a comment	6.6mi, 1:00:08 Run - General 1) 1mi - 9:57(9:57/mi) 143/152bpm [1423b/mi] 131cal 316/445W 2) 0.54mi - 5:03(9:24/mi) 152/156bpm [1429b/mi] 74cal 349/416W 3) 1mi - 8:00(8:00/mi) 159/169bpm [1271b/mi] 120cal 404/519W 4) 1mi - 7:39(7:39/mi) 173/179bpm [1324b/mi] 124cal 422/517W 5) 0.54mi - 4:21(8:01/mi) 175/177bpm [1402b/mi] 70cal 409/502W 6) 0.63mi - 5:02(8:00/mi) 176/179bpm [1407b/mi] 81cal 401/486W 7) 1mi - 10:31(10:31/mi) 153/177bpm [1610b/mi] 124cal 302/472W 8) 0.34mi - 4:29(12:59/mi) 143/153bpm [1857b/mi] 43cal 247/343W 9) 0.54mi - 5:05(9:23/mi) 152/162bpm [1425b/mi] 72cal 378/474W Add a comment	4.1mi, 42:00 Run - General 1) 0.5mi - 5:00(10:01/mi) 137/143bpm [1373b/mi] 64cal 317/399W 2) 1mi - 9:52(9:52/mi) 146/153bpm [1442b/mi] 138cal 338/449W 3) 1mi - 9:51(9:51/mi) 152/158bpm [1497b/mi] 141cal 343/410W 4) 0.03mi - 17(10:06/mi) 158/158bpm [1595b/mi] 4cal 347/353W 5) 1mi - 9:36(9:36/mi) 155/161bpm [1489b/mi] 137cal 327/416W 6) 0.26mi - 2:24(9:16/mi) 158/163bpm [1464b/mi] 34cal 356/452W 7) 0.35mi - 5:00(14:10/mi) 129/164bpm [1827b/mi] 41cal 183/438W Add a comment	-	-	5.2mi, 49:35 Run - General 1) 1mi - 9:15(9:15/mi) 143/160bpm [1324b/mi] 125cal 363/511W 2) 1mi - 9:06(9:06/mi) 157/163bpm [1429b/mi] 134cal 360/445W 3) 1mi - 9:36(9:36/mi) 155/163bpm [1488b/mi] 137cal 344/452W 4) 1mi - 9:36(9:36/mi) 161/168bpm [1546b/mi] 142cal 352/462W 5) 1mi - 10:07(10:07/mi) 161/168bpm [1628b/mi] 144cal 325/475W 6) 0.21mi - 1:55(8:56/mi) 164/168bpm [1464b/mi] 29cal 365/397W Add a comment	5mi, 45:03 Run - General 1) 1mi - 9:02(9:02/mi) 148/162bpm [1338b/mi] 131cal 388/488W 2) 0.61mi - 5:58(9:51/mi) 147/156bpm [1448b/mi] 83cal 333/387W 3) 1mi - 8:59(8:59/mi) 160/164bpm [1439b/mi] 136cal 361/402W 4) 0.76mi - 6:01(7:51/mi) 168/174bpm [1320b/mi] 96cal 394/504W 5) 0mi - 2(12:14/mi) 171/171bpm [2092b/mi] 439/439W 6) 1mi - 9:09(9:09/mi) 170/176bpm [1554b/mi] 141cal 374/478W 7) 0.6mi - 5:51(9:41/mi) 164/172bpm [1589b/mi] 84cal 323/448W 8) 0mi - 1(6:30/mi) 133/133bpm [865b/mi] 184/194W 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
-	6.6mi, 1:00:05 Run - General 1) 1mi - 9:36(9:36/mi) 146/157bpm [1401b/mi] 132cal 334/436W 2) 0.55mi - 5:24(9:50/mi) 149/158bpm [1464b/mi] 74cal 340/447W 3) 1mi - 9:43(9:43/mi) 144/156bpm [1400b/mi] 129cal 329/413W 4) 1mi - 8:45(8:45/mi) 160/169bpm [1401b/mi] 130cal 367/472W 5) 0.19mi - 1:31(7:59/mi) 166/168bpm [1325b/mi] 23cal 383/446W 6) 1mi - 8:17(8:17/mi) 168/170bpm [1391b/mi] 129cal 385/457W 7) 0.22mi - 1:43(7:56/mi) 171/172bpm [1357b/mi] 28cal 417/498W 8) 1mi - 8:53(8:53/mi) 160/174bpm [1423b/mi] 128cal 364/437W 9) 0.64mi - 6:07(9:32/mi) 156/160bpm [1488b/mi] 86cal 334/391W 10) 0.01mi - 5(8:41/mi) 157/157bpm [1363b/mi] 1cal 365/379W Add a comment	5mi, 45:34 Run - General 1) 0.53mi - 5:00(9:26/mi) 140/150bpm [1321b/mi] 67cal 348/446W 2) 1mi - 10:13(10:13/mi) 143/153bpm [1461b/mi] 135cal 304/451W 3) 1mi - 8:44(8:44/mi) 152/163bpm [1328b/mi] 124cal 386/523W 4) 0.12mi - 1:03(8:28/mi) 151/152bpm [1277b/mi] 15cal 348/424W 5) 1mi - 8:39(8:39/mi) 158/165bpm [1367b/mi] 129cal 379/551W 6) 0.74mi - 6:21(8:37/mi) 164/168bpm [1414b/mi] 96cal 389/466W 7) 0.57mi - 5:00(8:50/mi) 163/166bpm [1440b/mi] 75cal 366/461W 8) 0.06mi - 34(9:15/mi) 164/165bpm [1516b/mi] 9cal 373/507W Add a comment	5mi, 45:41 Run - General 1) 1mi - 10:03(10:03/mi) 132/154bpm [1326b/mi] 123cal 257/490W 2) 0.43mi - 4:57(11:25/mi) 148/166bpm [1690b/mi] 65cal 284/352W 3) 1mi - 6:27(6:27/mi) 133/161bpm [857b/mi] 69cal 416/684W 4) 0.96mi - 8:33(8:53/mi) 147/159bpm [1305b/mi] 113cal 361/609W 5) 0mi - 3(10:50/mi) 156/156bpm [1689b/mi] 351/351W 6) 1mi - 9:13(9:13/mi) 157/161bpm [1447b/mi] 132cal 344/396W 7) 0.57mi - 5:47(10:14/mi) 150/162bpm [1534b/mi] 74cal 313/416W 8) 0.07mi - 38(9:24/mi) 161/161bpm [1513b/mi] 9cal 325/418W 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
4.8mi, 45:21 Run - General 1) 0.52mi - 5:00(9:35/mi) 137/150bpm [1313b/mi] 65cal 353/485W 2) 1mi - 9:58(9:58/mi) 145/159bpm [1444b/mi] 132cal 314/439W 3) 1mi - 9:24(9:24/mi) 155/163bpm [1458b/mi] 133cal 352/414W 4) 0.06mi - 38(9:58/mi) 160/161bpm [1594b/mi] 9cal 343/362W 5) 1mi - 9:57(9:57/mi) 160/165bpm [1591b/mi] 143cal 328/391W 6) 0.58mi - 5:03(8:47/mi) 156/166bpm [1371b/mi] 71cal 348/413W 7) 0.58mi - 5:00(8:42/mi) 164/168bpm [1426b/mi] 74cal 345/420W 8) 0.04mi - 21(8:55/mi) 160/161bpm [1426b/mi] 5cal 347/419W Add a comment	4.7mi, 45:08 Run - General 1) 1mi - 9:41(9:41/mi) 142/159bpm [1374b/mi] 128cal 340/501W 2) 1mi - 9:45(9:45/mi) 156/160bpm [1522b/mi] 139cal 336/431W 3) 1mi - 10:00(10:00/mi) 162/167bpm [1620b/mi] 141cal 347/399W 4) 1mi - 9:25(9:25/mi) 165/172bpm [1553b/mi] 140cal 353/431W 5) 0.73mi - 6:18(8:36/mi) 171/174bpm [1472b/mi] 97cal 369/436W Add a comment 4mi, 42:27 Run - General 1) 1mi - 10:23(10:23/mi) 152/164bpm [1577b/mi] 142cal 323/459W 2) 1mi - 10:18(10:18/mi) 159/166bpm [1638b/mi] 144cal 313/426W 3) 1mi - 10:00(10:00/mi) 164/170bpm [1640b/mi] 146cal 329/471W 4) 1mi - 11:38(11:38/mi) 145/173bpm [1687b/mi] 127cal 265/498W 5) 0.02mi - 8(8:06/mi) 167/167bpm [1353b/mi] 2cal 358/363W Add a comment 4.5mi, 45:00 Run - General 1) 0.5mi - 5:00(10:06/mi) 147/157bpm [1484b/mi] 67cal 347/448W 2) 1mi - 9:52(9:52/mi) 149/163bpm [1471b/mi] 132cal 322/397W 3) 1mi - 10:05(10:05/mi) 150/155bpm [1512b/mi] 135cal 312/367W 4) 0.01mi - 3(9:23/mi) 155/155bpm [1456b/mi] 1cal 336/337W 5) 1mi - 9:30(9:30/mi) 157/162bpm [1491b/mi] 135cal 339/444W 6) 0.57mi - 5:30(9:38/mi) 158/161bpm [1522b/mi] 78cal 350/424W 7) 0.41mi - 5:00(12:06/mi) 148/164bpm [1792b/mi] 57cal 263/380W Add a comment	0.4mi, 7:04 Walk - General 1) 0.42mi - 7:04(16:39/mi) 121/126bpm [2014b/mi] 53cal 57/62rpm Add a comment 5mi, 49:18 Run - General 1) 0.45mi - 5:00(11:10/mi) 109/125bpm [1217b/mi] 52cal 302/481W 2) 1mi - 9:41(9:41/mi) 138/159bpm [1335b/mi] 126cal 327/431W 3) 1mi - 9:56(9:56/mi) 152/157bpm [1509b/mi] 139cal 334/386W 4) 0.04mi - 24(9:36/mi) 156/156bpm [1498b/mi] 6cal 329/360W 5) 1mi - 9:40(9:40/mi) 158/163bpm [1527b/mi] 139cal 356/473W 6) 0.56mi - 5:20(9:28/mi) 160/163bpm [1515b/mi] 79cal 339/404W 7) 0.5mi - 5:00(9:57/mi) 164/170bpm [1632b/mi] 74cal 354/409W 8) 0.49mi - 4:18(8:52/mi) 161/168bpm [1427b/mi] 61cal 346/397W Add a comment	-	-	10mi, 1:41:05 Run - General 1) 0.54mi - 5:00(9:16/mi) 147/161bpm [1363b/mi] 69cal 355/464W 2) 1mi - 8:48(8:48/mi) 165/171bpm [1453b/mi] 133cal 370/405W 3) 1mi - 8:57(8:57/mi) 169/172bpm [1513b/mi] 135cal 369/407W 4) 0.24mi - 2:14(9:27/mi) 155/169bpm [1466b/mi] 30cal 347/389W 5) 0.95mi - 15:00(15:44/mi) 165/178bpm [2597b/mi] 209cal 270/563W 6) 0.43mi - 5:00(11:43/mi) 171/176bpm [2002b/mi] 75cal 303/492W 7) 1mi - 9:46(9:46/mi) 169/176bpm [1650b/mi] 145cal 341/507W 8) 1mi - 9:54(9:54/mi) 167/174bpm [1654b/mi] 145cal 324/532W 9) 1mi - 8:28(8:28/mi) 163/172bpm [1380b/mi] 117cal 304/380W 10) 1mi - 9:28(9:28/mi) 169/182bpm [1599b/mi] 135cal 329/390W 11) 1mi - 10:12(10:12/mi) 166/176bpm [1692b/mi] 136cal 304/430W 12) 0.86mi - 8:17(9:39/mi) 165/182bpm [1594b/mi] 113cal 314/435W 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
-	6.2mi, 1:00:00 Run - General 1) 1mi - 9:21(9:21/mi) 142/165bpm [1327b/mi] 125cal 333/455W 2) 0.66mi - 5:39(8:33/mi) 167/170bpm [1428b/mi] 87cal 382/449W 3) 1mi - 9:32(9:32/mi) 159/170bpm [1516b/mi] 138cal 342/496W 4) 1mi - 9:33(9:33/mi) 169/175bpm [1615b/mi] 145cal 344/520W 5) 0.1mi - 55(9:19/mi) 170/172bpm [1584b/mi] 13cal 326/336W 6) 1mi - 9:27(9:27/mi) 170/176bpm [1605b/mi] 143cal 347/469W 7) 0.07mi - 33(8:19/mi) 173/173bpm [1438b/mi] 9cal 372/391W 8) 1mi - 10:00(10:00/mi) 159/174bpm [1591b/mi] 133cal 326/490W 9) 0.36mi - 5:00(13:52/mi) 138/174bpm [1913b/mi] 47cal 203/433W Add a comment	5.1mi, 47:15 Run - General 1) 0.51mi - 5:00(9:43/mi) 133/144bpm [1293b/mi] 63cal 315/353W 2) 1mi - 9:51(9:51/mi) 145/151bpm [1429b/mi] 135cal 331/450W 3) 1mi - 10:00(10:00/mi) 148/152bpm [1479b/mi] 139cal 336/386W 4) 0.02mi - 9(9:36/mi) 152/152bpm [1459b/mi] 2cal 363/370W 5) 1mi - 9:23(9:23/mi) 150/155bpm [1408b/mi] 129cal 337/429W 6) 0.7mi - 5:37(8:00/mi) 160/166bpm [1279b/mi] 84cal 376/405W 7) 0.62mi - 5:00(8:07/mi) 164/167bpm [1330b/mi] 75cal 385/408W 8) 0.29mi - 2:15(7:52/mi) 168/170bpm [1321b/mi] 35cal 406/465W Add a comment	1mi, 20:43 Walk - General 1) 1mi - 20:40(20:40/mi) 123/139bpm [2541b/mi] 158cal 48/79rpm 2) 0mi - 3(12:34/mi) 116/116bpm [1458b/mi] 63/64rpm Add a comment 9.9mi, 2:16:18 Run - General 1) 1mi - 12:27(12:27/mi) 123/143bpm [1531b/mi] 131cal 219/397W 2) 1mi - 17:34(17:34/mi) 141/155bpm [2477b/mi] 195cal 214/427W 3) 1mi - 14:27(14:27/mi) 147/160bpm [2125b/mi] 168cal 224/412W 4) 1mi - 12:56(12:56/mi) 152/164bpm [1965b/mi] 160cal 233/375W 5) 1mi - 14:10(14:10/mi) 147/165bpm [2082b/mi] 151cal 205/374W 6) 1mi - 11:13(11:13/mi) 153/165bpm [1717b/mi] 144cal 254/406W 7) 1mi - 11:52(11:52/mi) 156/163bpm [1851b/mi] 152cal 227/402W 8) 1mi - 15:03(15:03/mi) 152/166bpm [2289b/mi] 160cal 201/369W 9) 1mi - 14:05(14:05/mi) 148/161bpm [2084b/mi] 139cal 184/342W 10) 0.91mi - 12:31(13:47/mi) 151/170bpm [2082b/mi] 131cal 216/415W Add a comment	-	5.4mi, 1:02:32 Run - General 1) 0.4mi - 5:00(12:33/mi) 142/152bpm [1781b/mi] 65cal 302/545W 2) 1mi - 15:15(15:15/mi) 154/170bpm [2348b/mi] 202cal 280/567W 3) 0.27mi - 4:45(17:47/mi) 156/165bpm [2774b/mi] 63cal 239/527W 4) 1mi - 10:46(10:46/mi) 157/169bpm [1690b/mi] 152cal 314/495W 5) 0.43mi - 4:14(9:53/mi) 161/166bpm [1591b/mi] 63cal 279/400W 6) 0.41mi - 5:00(12:03/mi) 147/163bpm [1772b/mi] 58cal 197/376W 7) 1mi - 9:57(9:57/mi) 160/167bpm [1592b/mi] 143cal 300/593W 8) 0.89mi - 7:35(8:31/mi) 154/167bpm [1310b/mi] 99cal 296/383W Add a comment	-

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