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tonecapone

Last on at 12pm, 14th Dec 2024

M55

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North Shields Polytechnic AC

Races
3
Miles
1078
Miles
1
Miles
202
Miles
902
WAVA
51.86%
10k
58:16
Half
2:35:15

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Recent Training
20th Dec	General	2.5mi	1:13:34
19th Dec	General	1.4mi	44:28
18th Dec	General	1.4mi	36:31
10th Dec	General	6.2mi	2:32:40
8th Dec	General	3.5mi	1:35:07

12 Month Benchmarks	Run	Bike
Mile	7:50	1:18
5k	27:27	6:44
5mi	48:59	10:42
10k	1:00:47	15:04

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Best Times
Best WAVA

Dist	Races	2022	2023	PB	WB
10km	1	58:16 51.86		58:16 9:23/mi	51.86
13.1mi	2	2:36:28 42.26	2:35:15 42.98	2:35:15 11:51/mi	42.98

2024		Result	WAVA	Distance
7 Jul	Great North 10K			10km
19 May	Pier to Pier			7mi
12 May	Sunderland City Runs 10K			10km
31 Mar	North Tyneside 10k			10km
2023		Result	WAVA	Distance
7 May	Sunderland City Runs Half Marathon PB	2:35:15	42.98	13.1mi
2022		Result	WAVA	Distance
11 Sep	Great North Run SB	2:36:28	42.26	13.1mi
3 Jul	Great North 10k PB	58:16	51.86	10km
2021		Result	WAVA	Distance
20 Jun	Sunderland half marathon			13.1mi

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	45	47	41	41	17	31	40	52	46	33	37	20	450
2024	0	0	0	0	0	0	0	0	0.2	0.3	0	0	0.5
2024	32	30	74	46	36	39	25	55	53	13	19	9	432
2024	0	0	0	3	0	44	0	27	0	0	0	0	74
2023	9	13	14	40	2	26	35	27	42	18	11	25	261
2023	19	26	28	26	52	17	0	26	23	6	32	17	273
2023	0	10	0	0	0	15	30	59	15	0	0	0	128
2022	0	56	25	19	13	12	16	5	5	17	16	7	190
2022	0	20	32	36	61	44	20	55	38	38	13	17	373
2022	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	0	0	0	0	0	0	0	0	0	0	0	0	0

Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
3.7mi, 1:12:42 Walk - General 1) 0.62mi - 11:08(17:55/mi) 95/105bpm [1703b/mi] 68cal 55/60rpm 3.35/3.67mph 2) 0.62mi - 10:50(17:27/mi) 113/123bpm [1971b/mi] 71cal 57/60rpm 3.44/3.65mph 3) 0.62mi - 11:12(18:02/mi) 113/123bpm [2037b/mi] 70cal 56/59rpm 3.33/3.42mph 4) 0.62mi - 11:40(18:46/mi) 112/122bpm [2102b/mi] 69cal 54/58rpm 3.2/3.57mph 5) 0.62mi - 13:04(21:02/mi) 106/118bpm [2230b/mi] 70cal 49/58rpm 2.85/3.53mph 6) 0.62mi - 14:29(23:19/mi) 104/112bpm [2424b/mi] 73cal 37/57rpm 2.57/3.38mph 7) 0.01mi - 18(25:10/mi) 101/102bpm [2543b/mi] 1cal 2.38/0.61mph Add a comment	-	-	-	-	3.5mi, 1:11:32 Walk - General 1) 0.62mi - 11:41(18:49/mi) 110/121bpm [2070b/mi] 71cal 53/59rpm 3.19/3.53mph 2) 0.62mi - 13:42(22:03/mi) 116/121bpm [2558b/mi] 81cal 47/58rpm 2.72/3.23mph 3) 0.62mi - 12:47(20:35/mi) 114/121bpm [2346b/mi] 73cal 53/57rpm 2.92/3.11mph 4) 0.62mi - 12:52(20:42/mi) 112/119bpm [2319b/mi] 72cal 51/56rpm 2.9/3.21mph 5) 0.62mi - 13:28(21:40/mi) 111/117bpm [2406b/mi] 74cal 48/57rpm 2.77/3.28mph 6) 0.35mi - 7:02(19:59/mi) 112/117bpm [2239b/mi] 39cal 53/56rpm 3/3.15mph Add a comment	2.2mi, 1:07:26 Walk - General 1) 0.62mi - 16:25(26:25/mi) 107/116bpm [2826b/mi] 84cal 39/63rpm 2.27/3.13mph 2) 0.62mi - 16:46(26:59/mi) 108/117bpm [2915b/mi] 81cal 40/77rpm 2.22/3.03mph 3) 0.62mi - 26:29(42:37/mi) 111/127bpm [4731b/mi] 130cal 22/79rpm 1.41/3.53mph 4) 0.38mi - 7:46(20:35/mi) 115/123bpm [2368b/mi] 44cal 45/58rpm 2.91/3.42mph Add a comment 2.3mi, 1:11:24 Walk - General 1) 0.62mi - 19:29(31:22/mi) 123/140bpm [3858b/mi] 130cal 32/58rpm 1.91/3.4mph 2) 0.62mi - 20:53(33:37/mi) 124/143bpm [4168b/mi] 115cal 36/80rpm 1.79/2.76mph 3) 0.62mi - 16:14(26:07/mi) 126/142bpm [3290b/mi] 89cal 41/79rpm 2.3/3.26mph 4) 0.44mi - 14:47(33:16/mi) 122/132bpm [4059b/mi] 76cal 27/104rpm 1.8/2.94mph Add a comment 3.1mi, 30:51 Run - General 1) 0.62mi - 6:02(9:42/mi) 151/162bpm [1464b/mi] 77cal 6.19/7.06mph 2) 0.62mi - 5:48(9:20/mi) 166/173bpm [1549b/mi] 80cal 6.43/6.91mph 3) 0.62mi - 5:57(9:34/mi) 176/181bpm [1684b/mi] 83cal 6.27/6.49mph 4) 0.62mi - 6:30(10:28/mi) 177/183bpm [1851b/mi] 89cal 5.74/6.26mph 5) 0.62mi - 6:21(10:13/mi) 181/196bpm [1850b/mi] 90cal 5.87/8.81mph 6) 0.01mi - 14(16:27/mi) 194/196bpm [3192b/mi] 3cal 3.65/8.81mph Add a comment
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
1.3mi, 36:37 Walk - General 1) 0.62mi - 16:10(26:01/mi) 112/129bpm [2914b/mi] 98cal 34/79rpm 2.31/27.47mph 2) 0.62mi - 20:14(32:33/mi) 113/123bpm [3678b/mi] 107cal 31/100rpm 1.84/2.96mph 3) 0.01mi - 13(27:24/mi) 101/102bpm [2767b/mi] 2.19/0mph Add a comment 1.3mi, 34:09 Walk - General 1) 0.62mi - 10:16(16:31/mi) 137/145bpm [2262b/mi] 84cal 59/64rpm 3.63/4.32mph 2) 0.62mi - 23:47(38:16/mi) 118/139bpm [4515b/mi] 134cal 9/63rpm 1.57/5.18mph 3) 0.01mi - 6(18:41/mi) 104/104bpm [1943b/mi] 3.21/0mph Add a comment 3.1mi, 32:47 Run - Treadmill 1) 0.62mi - 6:24(10:17/mi) 142/152bpm [1461b/mi] 71cal 5.83/6.22mph 2) 0.62mi - 6:17(10:07/mi) 153/157bpm [1547b/mi] 77cal 5.93/6.03mph 3) 0.62mi - 6:16(10:06/mi) 159/162bpm [1606b/mi] 79cal 5.94/6.01mph 4) 0.62mi - 6:17(10:07/mi) 162/166bpm [1638b/mi] 80cal 5.93/6.03mph 5) 0.62mi - 7:22(11:52/mi) 163/170bpm [1933b/mi] 93cal 5.06/6.14mph 6) 0.02mi - 11(10:12/mi) 168/169bpm [1715b/mi] 2cal 5.88/6.03mph Add a comment	1.6mi, 42:45 Walk - General 1) 0.62mi - 13:29(21:42/mi) 113/123bpm [2452b/mi] 75cal 46/112rpm 2.76/4.63mph 2) 0.62mi - 15:38(25:09/mi) 112/121bpm [2817b/mi] 86cal 40/58rpm 2.39/3.32mph 3) 0.31mi - 13:39(43:32/mi) 101/112bpm [4396b/mi] 56cal 8/78rpm 1.38/3.3mph Add a comment	-	-	0.7mi, 58:46 Walk - General 1) 0.62mi - 56:29(1:30:54/mi) 105/125bpm [9544b/mi] 267cal 11/79rpm 0.66/3.63mph 2) 0.1mi - 2:18(23:42/mi) 108/110bpm [2560b/mi] 12cal 49/52rpm 2.53/2.69mph Add a comment	-	6.2mi, 1:16:42 Run - General 1) 0.62mi - 6:15(10:03/mi) 147/163bpm [1477b/mi] 81cal 5.97/6.47mph 2) 0.62mi - 6:54(11:06/mi) 160/169bpm [1775b/mi] 85cal 5.41/6.05mph 3) 0.62mi - 6:19(10:10/mi) 166/171bpm [1687b/mi] 82cal 5.9/6.12mph 4) 0.62mi - 7:12(11:35/mi) 167/176bpm [1934b/mi] 88cal 5.18/6.3mph 5) 0.62mi - 8:26(13:34/mi) 160/177bpm [2172b/mi] 92cal 4.42/6.78mph 6) 0.62mi - 7:41(12:23/mi) 163/175bpm [2018b/mi] 88cal 4.85/6.7mph 7) 0.62mi - 8:09(13:08/mi) 161/170bpm [2114b/mi] 87cal 4.57/6.39mph 8) 0.62mi - 7:57(12:48/mi) 160/173bpm [2048b/mi] 83cal 4.69/6.43mph 9) 0.62mi - 7:58(12:49/mi) 162/176bpm [2075b/mi] 86cal 4.68/6.2mph 10) 0.62mi - 6:52(11:03/mi) 175/190bpm [1933b/mi] 93cal 5.43/8.58mph 11) 0.02mi - 2:59(3:01:57/mi) 153/162bpm [27837b/mi] 22cal 0.33/0mph Add a comment
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
3.5mi, 1:35:07 Walk - General 1) 0.62mi - 12:41(20:25/mi) 106/116bpm [2164b/mi] 83cal 52/56rpm 2.94/3.9mph 2) 0.62mi - 13:35(21:52/mi) 110/120bpm [2405b/mi] 72cal 52/56rpm 2.74/2.96mph 3) 0.62mi - 14:19(23:02/mi) 109/119bpm [2510b/mi] 70cal 49/56rpm 2.61/2.76mph 4) 0.62mi - 14:09(22:46/mi) 109/118bpm [2482b/mi] 68cal 49/56rpm 2.64/2.88mph 5) 0.62mi - 14:00(22:31/mi) 107/112bpm [2410b/mi] 73cal 51/57rpm 2.66/2.88mph 6) 0.37mi - 26:24(1:11:35/mi) 101/122bpm [7230b/mi] 103cal 15/77rpm 0.84/3.88mph Add a comment	-	6.2mi, 2:32:40 Walk - General 1) 0.62mi - 14:35(23:28/mi) 107/114bpm [2510b/mi] 72cal 49/77rpm 2.56/2.94mph 2) 0.62mi - 16:13(26:06/mi) 110/118bpm [2872b/mi] 82cal 42/80rpm 2.3/3.11mph 3) 0.62mi - 15:07(24:19/mi) 111/118bpm [2700b/mi] 72cal 49/72rpm 2.47/2.9mph 4) 0.62mi - 16:15(26:09/mi) 111/123bpm [2903b/mi] 81cal 37/56rpm 2.3/3.44mph 5) 0.62mi - 19:38(31:36/mi) 108/118bpm [3414b/mi] 90cal 35/55rpm 1.9/3.01mph 6) 0.62mi - 16:51(27:08/mi) 106/112bpm [2876b/mi] 78cal 42/55rpm 2.21/2.9mph 7) 0.62mi - 13:39(21:58/mi) 108/116bpm [2372b/mi] 69cal 51/56rpm 2.73/2.9mph 8) 0.62mi - 13:41(22:01/mi) 105/113bpm [2312b/mi] 67cal 51/57rpm 2.72/2.92mph 9) 0.62mi - 13:08(21:08/mi) 111/120bpm [2346b/mi] 71cal 52/58rpm 2.84/3.05mph 10) 0.58mi - 13:32(23:17/mi) 105/112bpm [2445b/mi] 70cal 48/58rpm 2.58/3.19mph Add a comment	-	-	-	-
Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21
-	-	-	1.4mi, 36:31 Walk - General 1) 0.62mi - 14:08(22:45/mi) 102/115bpm [2321b/mi] 81cal 45/78rpm 2.64/3.7mph 2) 0.62mi - 17:03(27:27/mi) 102/120bpm [2800b/mi] 96cal 38/77rpm 2.19/3.28mph 3) 0.12mi - 5:19(46:11/mi) 98/105bpm [4526b/mi] 23cal 3/53rpm 1.3/2.98mph Add a comment	1.4mi, 44:28 Walk - General 1) 0.62mi - 15:52(25:31/mi) 108/118bpm [2757b/mi] 95cal 35/62rpm 2.35/3.8mph 2) 0.62mi - 14:51(23:54/mi) 115/123bpm [2749b/mi] 96cal 38/60rpm 2.51/3.51mph 3) 0.18mi - 13:46(1:15:10/mi) 107/121bpm [8043b/mi] 63cal 7/58rpm 0.8/3.55mph Add a comment	2.5mi, 1:13:34 Walk - General 1) 0.62mi - 10:31(16:56/mi) 110/127bpm [1862b/mi] 66cal 57/61rpm 3.55/3.74mph 2) 0.62mi - 10:05(16:14/mi) 133/147bpm [2158b/mi] 88cal 59/62rpm 3.7/3.9mph 3) 0.62mi - 26:30(42:40/mi) 116/133bpm [4949b/mi] 149cal 23/61rpm 1.41/3.74mph 4) 0.62mi - 26:25(42:31/mi) 113/138bpm [4805b/mi] 123cal 7/60rpm 1.41/3.7mph 5) 0mi - 3(19:53/mi) 95/96bpm [1888b/mi] 3.02/0mph Add a comment	-

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