Penky69

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Recent Training
6th May	General	6.7mi	3:12:25
6th May	General	6.2mi	1:01:23
3rd May	General	1.7mi	30:53
2nd May	General	4.2mi	43:09
1st May	Strength	0mi	56:27

12 Month Benchmarks	Run	Bike
Mile	8:25	4:20
5k	27:34	15:28
5mi	46:32	30:38
10k	58:12	46:39
10mi	1:35:44	1:49:01
Half	2:05:56	2:38:00

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Buddies (7)

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Best Times
Best WAVA

Dist	Races	2018	2019	2020	2024	PB	WB
5mi	1	43:52 60.66				43:52 8:46/mi	60.66
10km	1		55:11 60.36			55:11 8:53/mi	60.36
10mi	1	1:36:51 56.64				1:36:51 9:41/mi	56.64
13.1mi	7	2:03:54 58.21	2:03:17 59.19	2:03:31 59.08	2:06:27 60.56	2:03:17 9:25/mi	60.56
15mi	3	2:54:13 47.25	2:29:04 55.87	2:29:07 56.52		2:29:04 9:56/mi	56.52
30km	1		3:08:48 55.42			3:08:48 10:08/mi	55.42
26.2mi	2	5:08:35 47.74	4:29:03 55.44			4:29:03 10:16/mi	55.44

2024		Result	WAVA	Distance
21 Jan	Brass Monkey Half Marathon SB	2:06:27	60.56	13.1mi
2021		Result	WAVA	Distance
30 Oct	Snowdonia Marathon		0.00	26.2mi
2020		Result	WAVA	Distance
8 Mar	Cambridge Half Marathon SB	2:03:31	59.08	13.1mi
19 Jan	Folksworth 15 SB	2:29:07	56.52	15mi
2019		Result	WAVA	Distance
17 Nov	St Neots Riverside Half Marathon PB	2:03:17	59.19	13.1mi
27 Oct	Valencia Half Marathon	2:18:12	52.81	13.1mi
5 May	Langtoft 10k PB	55:11	60.36	10km
7 Apr	Greater Manchester Marathon PB	4:29:03	55.44	26.2mi
17 Feb	Stamford 30k PB	3:08:48	55.42	30km
20 Jan	Folksworth 15 PB	2:29:04	55.87	15mi
2018		Result	WAVA	Distance
25 Nov	Wolverton 5 PB	43:52	60.66	5mi
18 Nov	St Neots Riverside Half Marathon SB	2:03:54	58.21	13.1mi
28 Oct	Fenland 10 PB	1:36:51	56.64	10mi
30 Sep	Robin Hood Half Marathon	2:11:01	55.05	13.1mi
19 May	White Peak Marathon SB	5:08:35	47.74	26.2mi
11 Feb	LEICESTERSHIRE HALF MARATHON	2:09:11	55.20	13.1mi
21 Jan	Folksworth 15 SB	2:54:13	47.25	15mi

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	12	0	23	0	8	0	0	0	0	0	0	0	43
2024	0	0.7	0	0	0	0	0	0	0	0	0	0	0.7
2024	81	75	81	67	10	0	0	0	0	0	0	0	315
2023	0	0	0	0	21	1	9	8	67	0	0	3	109
2023	0	0	0	2.1	1.5	0.9	0	0	0.8	0	0	0	5.3
2023	53	50	53	28	38	44	62	70	33	57	79	109	676
2023	0	0	0	0	15	14	0	2	28	0	0	0	59
2022	0	0	25	11	22	11	76	16	45	4	0	0	210
2022	52	25	24	53	33	56	25	45	56	80	64	51	564
2022	0	0	0	0	0	0	0	25	0	0	0	0	25
2021	0	0	0	11	17	0	0	10	45	3	5	8	100
2021	82	43	100	105	101	74	69	72	40	68	70	46	868
2021	0	0	0	0	0	0	0	0	0	0	16	0	16
2020	0	0	0	0	0	0	0	3	6	0	0	0	9
2020	73	91	67	90	90	45	66	86	66	91	81	72	918
2020	0	0	0	8	0	0	0	11	0	0	0	0	18
2019	0	0	0	0	0	0	0	0	0	0	0	4	4
2019	130	134	124	69	45	51	70	81	84	95	63	66	1012
2018	0	5	0	9	0	0	0	0	0	0	0	0	14
2018	74	113	128	141	74	59	61	71	62	73	82	126	1064
2017	104	120	136	80	56	74	95	87	78	51	67	71	1017
2017	0	0	0	16	0	0	0	0	0	0	0	0	16
2016	86	124	136	96	52	83	76	90	44	74	72	111	1044
2016	0	0	0	0	0	14	10	0	0	0	0	0	25

Thu 11th Apr Apr 11	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
5mi, 50:17 Run - Treadmill 1) 1mi - 10:34(10:34/mi) 130/136bpm [1374b/mi] 84cal 217/241W 2) 0.39mi - 4:05(10:26/mi) 136/138bpm [1418b/mi] 34cal 218/233W 3) 0.23mi - 2:00(8:44/mi) 154/164bpm [1346b/mi] 19cal 252/270W 4) 0.28mi - 3:00(10:37/mi) 150/164bpm [1592b/mi] 28cal 216/267W 5) 1mi - 9:24(9:24/mi) 156/168bpm [1467b/mi] 91cal 238/276W 6) 0.33mi - 3:00(8:59/mi) 158/168bpm [1420b/mi] 29cal 249/282W 7) 1mi - 9:22(9:22/mi) 159/170bpm [1490b/mi] 92cal 240/281W 8) 0.28mi - 3:00(10:37/mi) 160/171bpm [1698b/mi] 30cal 214/337W 9) 0.45mi - 5:51(12:54/mi) 150/154bpm [1935b/mi] 51cal 176/236W Add a comment 0.4mi, 2:01 Run - General 1) 0.35mi - 2:01(5:46/mi) 74/86bpm [427b/mi] 5cal Add a comment	-	7mi, 1:13:15 Run - General 1) 1mi - 10:29(10:29/mi) 133/152bpm [1393b/mi] 92cal 231/314W 2) 1mi - 10:24(10:24/mi) 155/163bpm [1612b/mi] 101cal 244/313W 3) 1mi - 10:30(10:30/mi) 158/170bpm [1658b/mi] 103cal 249/299W 4) 1mi - 10:26(10:26/mi) 167/173bpm [1742b/mi] 104cal 217/356W 5) 1mi - 10:25(10:25/mi) 167/170bpm [1739b/mi] 103cal 222/243W 6) 1mi - 10:41(10:41/mi) 166/170bpm [1773b/mi] 106cal 224/277W 7) 1mi - 10:20(10:20/mi) 163/169bpm [1684b/mi] 101cal 228/271W 8) 0mi - 2(6:58/mi) 158/159bpm [1100b/mi] 218/219W Add a comment	-	-	-	5.4mi, 56:24 Run - General 1) 1mi - 10:55(10:55/mi) 129/143bpm [1409b/mi] 94cal 222/267W 2) 0.1mi - 56(9:50/mi) 146/152bpm [1436b/mi] 9cal 256/287W 3) 1mi - 10:18(10:18/mi) 141/161bpm [1451b/mi] 92cal 237/292W 4) 1mi - 10:09(10:09/mi) 157/163bpm [1593b/mi] 99cal 228/309W 5) 1mi - 10:27(10:27/mi) 154/161bpm [1609b/mi] 99cal 224/299W 6) 0.2mi - 1:59(10:06/mi) 156/159bpm [1575b/mi] 19cal 247/283W 7) 1mi - 10:36(10:36/mi) 146/157bpm [1548b/mi] 95cal 216/297W 8) 0.1mi - 1:03(10:21/mi) 144/145bpm [1491b/mi] 9cal 215/221W Add a comment
Thu 18th Apr Apr 18	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
-	-	8mi, 1:33:18 Run - General 1) 1mi - 11:14(11:14/mi) 138/148bpm [1549b/mi] 98cal 207/248W 2) 1mi - 14:12(14:12/mi) 137/147bpm [1946b/mi] 110cal 158/232W 3) 1mi - 11:08(11:08/mi) 138/144bpm [1537b/mi] 94cal 210/299W 4) 1mi - 11:46(11:46/mi) 135/145bpm [1589b/mi] 91cal 197/290W 5) 1mi - 11:42(11:42/mi) 141/152bpm [1650b/mi] 98cal 206/249W 6) 1mi - 10:53(10:53/mi) 146/153bpm [1590b/mi] 95cal 206/300W 7) 1mi - 11:55(11:55/mi) 143/156bpm [1704b/mi] 97cal 202/259W 8) 1mi - 10:24(10:24/mi) 152/160bpm [1582b/mi] 97cal 218/271W 9) 0.01mi - 3(6:41/mi) 160/160bpm [1070b/mi] 1cal 255/257W Add a comment	-	4.2mi, 45:31 Run - General 1) 1mi - 11:20(11:20/mi) 124/135bpm [1406b/mi] 95cal 211/282W 2) 0.05mi - 32(9:59/mi) 137/140bpm [1367b/mi] 5cal 230/256W 3) 1mi - 10:18(10:18/mi) 123/147bpm [1267b/mi] 83cal 229/301W 4) 1mi - 11:09(11:09/mi) 145/151bpm [1617b/mi] 103cal 209/268W 5) 0.14mi - 1:28(10:14/mi) 143/145bpm [1464b/mi] 13cal 210/221W 6) 1mi - 10:25(10:25/mi) 138/152bpm [1438b/mi] 93cal 224/270W 7) 0.03mi - 18(10:32/mi) 143/143bpm [1506b/mi] 3cal 207/213W Add a comment	0mi, 45:32 Cross - Strength Add a comment	4mi, 43:00 Run - General 1) 1mi - 11:40(11:40/mi) 128/139bpm [1494b/mi] 97cal 206/249W 2) 0.29mi - 3:21(11:29/mi) 137/145bpm [1573b/mi] 29cal 221/273W 3) 0.06mi - 30(8:34/mi) 145/149bpm [1241b/mi] 5cal 230/261W 4) 0.09mi - 1:00(11:06/mi) 154/156bpm [1708b/mi] 10cal 226/257W 5) 0.06mi - 30(8:47/mi) 150/153bpm [1317b/mi] 5cal 243/274W 6) 0.09mi - 1:00(11:14/mi) 153/155bpm [1718b/mi] 10cal 227/283W 7) 0.05mi - 30(9:06/mi) 149/152bpm [1357b/mi] 5cal 213/226W 8) 0.09mi - 1:00(10:51/mi) 150/152bpm [1626b/mi] 10cal 215/239W 9) 0.06mi - 30(8:36/mi) 148/151bpm [1274b/mi] 5cal 235/264W 10) 0.09mi - 1:00(10:41/mi) 152/155bpm [1625b/mi] 10cal 223/270W 11) 0.06mi - 30(8:42/mi) 151/152bpm [1315b/mi] 5cal 236/263W 12) 0.09mi - 1:00(10:54/mi) 152/154bpm [1657b/mi] 10cal 220/248W 13) 0.06mi - 30(8:45/mi) 153/156bpm [1339b/mi] 5cal 266/297W 14) 0.09mi - 1:00(10:36/mi) 158/160bpm [1674b/mi] 10cal 244/296W 15) 0.06mi - 30(8:42/mi) 157/160bpm [1367b/mi] 5cal 248/263W 16) 0.09mi - 1:00(11:02/mi) 159/161bpm [1753b/mi] 10cal 235/258W 17) 0.06mi - 30(9:02/mi) 155/156bpm [1400b/mi] 5cal 227/244W 18) 0.09mi - 1:00(10:33/mi) 156/157bpm [1645b/mi] 10cal 224/241W 19) 0.06mi - 30(8:49/mi) 154/156bpm [1357b/mi] 5cal 243/261W 20) 0.09mi - 1:00(10:48/mi) 156/158bpm [1686b/mi] 10cal 219/249W 21) 0.06mi - 30(8:14/mi) 153/155bpm [1259b/mi] 5cal 260/305W 22) 0.09mi - 1:00(11:04/mi) 157/159bpm [1738b/mi] 10cal 263/314W 23) 1mi - 10:47(10:47/mi) 161/167bpm [1735b/mi] 103cal 226/299W 24) 0.2mi - 2:11(10:41/mi) 161/164bpm [1720b/mi] 21cal 229/235W Add a comment
Thu 25th Apr Apr 25	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
-	5.6mi, 54:43 Run - Treadmill 1) 1mi - 10:58(10:58/mi) 138/144bpm [1513b/mi] 96cal 211/255W 2) 0.35mi - 3:43(10:44/mi) 143/144bpm [1534b/mi] 33cal 216/252W 3) 1mi - 8:38(8:38/mi) 164/174bpm [1416b/mi] 90cal 258/275W 4) 0.02mi - 12(9:14/mi) 176/176bpm [1626b/mi] 2cal 261/265W 5) 0.29mi - 3:10(10:43/mi) 164/173bpm [1759b/mi] 33cal 216/255W 6) 1mi - 8:36(8:36/mi) 168/175bpm [1445b/mi] 93cal 260/277W 7) 0.03mi - 14(7:39/mi) 170/170bpm [1299b/mi] 2cal 306/367W 8) 0.24mi - 3:11(13:08/mi) 157/169bpm [2062b/mi] 31cal 174/288W 9) 1mi - 8:30(8:30/mi) 169/175bpm [1436b/mi] 92cal 263/280W 10) 0.04mi - 20(8:15/mi) 172/173bpm [1418b/mi] 4cal 289/357W 11) 0.58mi - 7:12(12:28/mi) 155/173bpm [1931b/mi] 66cal 185/267W Add a comment	-	-	6.2mi, 1:04:32 Run - General 1) 1mi - 10:35(10:35/mi) 143/153bpm [1513b/mi] 98cal 229/283W 2) 0.57mi - 5:40(10:01/mi) 148/153bpm [1482b/mi] 54cal 225/272W 3) 1mi - 10:48(10:48/mi) 148/162bpm [1599b/mi] 101cal 240/292W 4) 1mi - 10:30(10:30/mi) 151/163bpm [1586b/mi] 101cal 229/280W 5) 1mi - 9:52(9:52/mi) 148/156bpm [1460b/mi] 92cal 213/309W 6) 0.04mi - 35(14:46/mi) 156/160bpm [2303b/mi] 5cal 214/346W 7) 1mi - 10:28(10:28/mi) 146/152bpm [1529b/mi] 97cal 226/283W 8) 0.62mi - 6:03(9:50/mi) 149/155bpm [1464b/mi] 57cal 227/253W Add a comment	-	0mi, 56:27 Cross - Strength Add a comment
Thu 2nd May May 2	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
4.2mi, 43:09 Run - General 1) 0.87mi - 10:02(11:32/mi) 138/151bpm [1593b/mi] 88cal 214/272W 2) 0.22mi - 2:00(8:54/mi) 156/160bpm [1388b/mi] 20cal 253/289W 3) 0.09mi - 1:00(10:56/mi) 159/161bpm [1737b/mi] 10cal 255/296W 4) 0.22mi - 2:00(9:04/mi) 163/168bpm [1478b/mi] 21cal 257/293W 5) 0.1mi - 1:00(10:25/mi) 167/169bpm [1741b/mi] 10cal 253/275W 6) 0.22mi - 2:00(9:04/mi) 163/170bpm [1477b/mi] 21cal 260/297W 7) 0.09mi - 1:00(11:09/mi) 167/170bpm [1863b/mi] 11cal 230/268W 8) 0.23mi - 2:00(8:46/mi) 165/170bpm [1447b/mi] 21cal 283/328W 9) 0.09mi - 1:00(11:39/mi) 169/171bpm [1968b/mi] 10cal 226/286W 10) 0.23mi - 2:00(8:31/mi) 168/171bpm [1430b/mi] 22cal 269/301W 11) 0.08mi - 1:00(11:53/mi) 171/173bpm [2033b/mi] 10cal 241/294W 12) 0.24mi - 2:00(8:26/mi) 169/172bpm [1424b/mi] 22cal 258/307W 13) 0.09mi - 1:00(11:33/mi) 169/172bpm [1951b/mi] 11cal 253/317W 14) 1mi - 11:01(11:01/mi) 164/169bpm [1807b/mi] 104cal 223/313W 15) 0.37mi - 4:01(10:46/mi) 165/170bpm [1777b/mi] 40cal 215/243W 16) 0mi - 5(29:03/mi) 167/167bpm [4851b/mi] 1cal 107/216W Add a comment	1.7mi, 30:53 Walk - General 1) 1mi - 19:36(19:36/mi) 71/106bpm [1392b/mi] 80cal 50/57rpm 2) 0.65mi - 11:17(17:23/mi) 96/118bpm [1668b/mi] 58cal 55/110rpm Add a comment	-	-	6.7mi, 3:12:25 Walk - General 1) 1mi - 19:17(19:17/mi) 93/104bpm [1793b/mi] 81cal 55/61rpm 2) 1mi - 28:20(28:20/mi) 94/110bpm [2663b/mi] 101cal 35/79rpm 3) 1mi - 35:08(35:08/mi) 97/122bpm [3409b/mi] 130cal 28/109rpm 4) 1mi - 34:46(34:46/mi) 108/139bpm [3756b/mi] 148cal 27/80rpm 5) 1mi - 27:46(27:46/mi) 101/121bpm [2804b/mi] 99cal 40/80rpm 6) 1mi - 30:13(30:13/mi) 90/114bpm [2720b/mi] 93cal 33/79rpm 7) 0.7mi - 16:55(24:13/mi) 94/121bpm [2277b/mi] 64cal 42/118rpm Add a comment 6.2mi, 1:01:23 Run - General 1) 1mi - 10:06(10:06/mi) 137/157bpm [1383b/mi] 92cal 235/295W 2) 1mi - 10:02(10:02/mi) 158/161bpm [1585b/mi] 100cal 238/267W 3) 1mi - 10:01(10:01/mi) 155/158bpm [1552b/mi] 98cal 229/272W 4) 1mi - 9:58(9:58/mi) 158/162bpm [1573b/mi] 98cal 234/274W 5) 1mi - 9:44(9:44/mi) 161/173bpm [1567b/mi] 99cal 239/289W 6) 1mi - 9:42(9:42/mi) 167/174bpm [1619b/mi] 101cal 239/278W 7) 0.21mi - 1:52(9:00/mi) 170/177bpm [1531b/mi] 21cal 259/275W Add a comment	-	-

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