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Ian_K_R

Last on at 3pm, 28th May 2024

M55

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Mileage
Training

Miles
9584
Miles
9
Miles
438
Miles
10

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Recent Training
28th May	General	2.1mi	17:41
26th May	General	8mi	1:04:09
24th May	General	2.1mi	16:40
23rd May	General	2.2mi	21:04
22nd May	General	2.1mi	17:04

12 Month Benchmarks	Run	Bike
Mile	4:44	1:12
5k	17:17	4:35
5mi	31:26	9:02
10k	39:51	14:00
10mi	1:06:58	0
Half	1:31:38	0
20mi	2:28:58	0

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Best Times
Best WAVA

Dist	Races	PB	WB

2021		Result	WAVA	Distance
20 Jun	Hampshire Hoppit Trail Marathon		0.00	26.2mi
22 Apr	Virtual 2 miler		0.00	2mi
2018		Result	WAVA	Distance
28 Jul	Big Fetch Mile - Woking		0.00	1mi
22 Apr	London Marathon		0.00	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	0	2	0	0	0	0	0	0	0	0	0	0	2
2024	0	0.4	0	0	0	0	0	0	0	0	0	0	0.4
2024	276	173	190	79	85	0	0	0	0	0	0	0	802
2024	0	1	0	0	7	0	0	0	0	0	0	0	8
2023	0	0	0	0	0	4	0	0	0	0	0	0	4
2023	0	0	0	1	0	0	0.3	0	0	0.2	0	0	1.4
2023	191	188	186	162	177	153	131	150	136	145	236	243	2099
2023	0	2	0	0	0	6	0	0	7	5	0	0	19
2022	0	0	2	0	0	0	0	0	2	0	0	0	4
2022	0	0	0	0	0	1.2	1.2	2.3	0	1.1	0	0	5.9
2022	233	248	173	169	164	115	62	213	234	195	189	184	2179
2022	0	0	0	0	13	101	195	26	10	0	0	0	345
2021	0	0	0	0	0	0	0	0	0	0	1.5	0	1.5
2021	171	267	245	231	234	174	189	224	193	167	149	147	2392
2021	4	0	0	0	0	0	12	9	0	0	7	0	32
2020	0	0	0	267	319	268	272	242	208	201	183	153	2114
2020	0	0	0	0	0	19	11	0	0	0	0	4	34

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
1.1mi, 22:02 Run - General 1) 1mi - 19:57(19:57/mi) 95/102bpm [1895b/mi] 106cal 104/161W 2) 0.11mi - 2:05(19:17/mi) 86/96bpm [1658b/mi] 11cal 107/136W Add a comment	-	-	1.1mi, 24:10 Run - General 1) 1mi - 22:38(22:38/mi) 81/94bpm [1833b/mi] 101cal 86/150W 2) 0.07mi - 1:33(20:41/mi) 85/87bpm [1758b/mi] 7cal 94/106W Add a comment 3.1mi, 24:52 Run - General 1) 1mi - 8:11(8:11/mi) 131/143bpm [1072b/mi] 107cal 325/377W 2) 1mi - 7:57(7:57/mi) 141/149bpm [1121b/mi] 111cal 337/381W 3) 1mi - 7:48(7:48/mi) 150/155bpm [1169b/mi] 116cal 349/373W 4) 0.12mi - 56(7:41/mi) 144/146bpm [1108b/mi] 13cal 361/386W Add a comment	3.4mi, 26:40 Run - General 1) 1mi - 8:10(8:10/mi) 129/143bpm [1054b/mi] 106cal 328/376W 2) 1mi - 8:03(8:03/mi) 141/149bpm [1135b/mi] 113cal 332/372W 3) 1mi - 7:44(7:44/mi) 151/159bpm [1167b/mi] 114cal 347/385W 4) 0.36mi - 2:43(7:34/mi) 156/158bpm [1180b/mi] 41cal 359/389W Add a comment	3.2mi, 26:03 Run - General 1) 1mi - 8:15(8:15/mi) 127/143bpm [1047b/mi] 105cal 329/376W 2) 1mi - 8:08(8:08/mi) 137/144bpm [1114b/mi] 109cal 332/363W 3) 1mi - 8:02(8:02/mi) 145/148bpm [1164b/mi] 114cal 334/363W 4) 0.2mi - 1:39(8:10/mi) 145/146bpm [1184b/mi] 23cal 330/341W Add a comment	2.1mi, 16:29 Run - General 1) 1mi - 7:48(7:48/mi) 131/141bpm [1023b/mi] 106cal 347/412W 2) 1mi - 7:40(7:40/mi) 155/173bpm [1189b/mi] 116cal 350/443W 3) 0.14mi - 1:00(7:15/mi) 165/174bpm [1196b/mi] 16cal 374/392W Add a comment 2mi, 16:24 Run - General 1) 1mi - 8:09(8:09/mi) 128/138bpm [1044b/mi] 108cal 333/409W 2) 1mi - 8:07(8:07/mi) 140/144bpm [1137b/mi] 115cal 338/403W 3) 0.02mi - 7(7:14/mi) 140/140bpm [1012b/mi] 2cal 343/351W Add a comment
Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15
3.1mi, 24:02 Run - General 1) 1mi - 7:58(7:58/mi) 143/150bpm [1139b/mi] 114cal 342/423W 2) 1mi - 7:50(7:50/mi) 143/154bpm [1120b/mi] 112cal 336/409W 3) 1mi - 7:29(7:29/mi) 154/157bpm [1154b/mi] 114cal 365/470W 4) 0.1mi - 45(7:25/mi) 155/155bpm [1150b/mi] 11cal 360/366W Add a comment	3.1mi, 23:42 Run - General 1) 1mi - 7:44(7:44/mi) 155/164bpm [1199b/mi] 117cal 346/409W 2) 1mi - 7:34(7:34/mi) 151/163bpm [1142b/mi] 111cal 349/393W 3) 1mi - 7:27(7:27/mi) 160/163bpm [1193b/mi] 116cal 371/456W 4) 0.14mi - 57(6:51/mi) 164/165bpm [1124b/mi] 15cal 394/407W Add a comment	8mi, 1:01:43 Run - General 1) 1mi - 7:56(7:56/mi) 135/141bpm [1071b/mi] 108cal 335/406W 2) 1mi - 7:47(7:47/mi) 144/149bpm [1121b/mi] 113cal 357/430W 3) 1mi - 7:31(7:31/mi) 151/157bpm [1135b/mi] 113cal 360/422W 4) 1mi - 7:36(7:36/mi) 150/153bpm [1139b/mi] 114cal 359/478W 5) 1mi - 7:39(7:39/mi) 148/151bpm [1132b/mi] 111cal 357/403W 6) 1mi - 7:42(7:42/mi) 148/151bpm [1139b/mi] 111cal 355/412W 7) 1mi - 7:35(7:35/mi) 148/153bpm [1122b/mi] 107cal 356/424W 8) 1mi - 7:49(7:49/mi) 141/146bpm [1103b/mi] 109cal 359/445W 9) 0.02mi - 9(8:29/mi) 141/141bpm [1196b/mi] 2cal 374/397W Add a comment	4mi, 30:39 Run - General 1) 1mi - 7:48(7:48/mi) 138/145bpm [1076b/mi] 111cal 350/405W 2) 1mi - 7:47(7:47/mi) 140/144bpm [1089b/mi] 111cal 348/400W 3) 1mi - 7:12(7:12/mi) 136/143bpm [978b/mi] 104cal 359/484W 4) 1mi - 7:34(7:34/mi) 145/153bpm [1097b/mi] 110cal 359/461W 5) 0.04mi - 19(7:20/mi) 146/146bpm [1070b/mi] 5cal 385/390W Add a comment	3.1mi, 24:32 Run - General 1) 1mi - 7:59(7:59/mi) 145/156bpm [1158b/mi] 117cal 351/461W 2) 1mi - 7:55(7:55/mi) 146/154bpm [1155b/mi] 114cal 343/439W 3) 1mi - 7:44(7:44/mi) 152/155bpm [1176b/mi] 118cal 353/448W 4) 0.12mi - 54(7:18/mi) 152/153bpm [1110b/mi] 14cal 372/391W Add a comment	4.6mi, 39:30 Run - General 1) 1mi - 10:11(10:11/mi) 126/139bpm [1282b/mi] 125cal 291/424W 2) 0.02mi - 10(10:24/mi) 130/131bpm [1351b/mi] 2cal 292/330W 3) 0.15mi - 1:00(6:27/mi) 124/137bpm [800b/mi] 11cal 382/520W 4) 0.03mi - 30(18:03/mi) 136/140bpm [2455b/mi] 6cal 194/391W 5) 0.16mi - 1:00(6:05/mi) 136/144bpm [828b/mi] 14cal 381/502W 6) 0.02mi - 30(24:27/mi) 150/160bpm [3666b/mi] 7cal 164/418W 7) 0.16mi - 1:00(6:16/mi) 160/165bpm [1002b/mi] 16cal 408/500W 8) 0.02mi - 30(24:26/mi) 161/166bpm [3933b/mi] 8cal 123/420W 9) 0.16mi - 1:00(6:18/mi) 157/162bpm [990b/mi] 16cal 405/501W 10) 0.02mi - 30(22:47/mi) 163/164bpm [3712b/mi] 8cal 132/415W 11) 0.16mi - 1:00(6:15/mi) 163/166bpm [1018b/mi] 17cal 420/492W 12) 0.02mi - 30(20:16/mi) 166/168bpm [3363b/mi] 8cal 83/413W 13) 0.16mi - 58(6:06/mi) 167/171bpm [1020b/mi] 16cal 438/517W 14) 0.02mi - 30(22:29/mi) 167/170bpm [3755b/mi] 8cal 132/430W 15) 0.16mi - 1:00(6:15/mi) 145/159bpm [907b/mi] 15cal 427/521W 16) 0.02mi - 30(21:13/mi) 160/168bpm [3394b/mi] 8cal 107/416W 17) 0.15mi - 1:00(6:29/mi) 166/173bpm [1077b/mi] 17cal 396/550W 18) 0.03mi - 30(17:54/mi) 169/173bpm [3026b/mi] 8cal 104/404W 19) 0.15mi - 57(6:27/mi) 167/172bpm [1078b/mi] 16cal 424/495W 20) 0.01mi - 30(34:01/mi) 170/173bpm [5784b/mi] 8cal 95/411W 21) 0.16mi - 1:00(6:27/mi) 169/177bpm [1089b/mi] 17cal 394/454W 22) 0.02mi - 30(25:19/mi) 170/177bpm [4303b/mi] 8cal 106/358W 23) 0.16mi - 58(5:58/mi) 173/178bpm [1033b/mi] 17cal 412/549W 24) 0.02mi - 30(29:47/mi) 172/179bpm [5122b/mi] 9cal 116/420W 25) 0.16mi - 1:00(6:25/mi) 171/177bpm [1098b/mi] 17cal 399/468W 26) 0.02mi - 26(26:54/mi) 172/178bpm [4628b/mi] 7cal 129/423W 27) 0.16mi - 1:00(6:23/mi) 172/175bpm [1098b/mi] 17cal 350/519W 28) 0.02mi - 30(24:48/mi) 171/176bpm [4240b/mi] 8cal 132/394W 29) 0.16mi - 1:00(6:16/mi) 172/178bpm [1079b/mi] 18cal 419/530W 30) 0.02mi - 30(24:04/mi) 170/178bpm [4092b/mi] 8cal 135/424W 31) 0.16mi - 59(6:12/mi) 164/167bpm [1016b/mi] 16cal 407/525W 32) 0.02mi - 30(22:57/mi) 164/165bpm [3765b/mi] 8cal 78/418W 33) 0.16mi - 59(6:07/mi) 166/168bpm [1015b/mi] 17cal 433/528W 34) 0.02mi - 30(26:28/mi) 164/166bpm [4340b/mi] 8cal 90/416W 35) 0.15mi - 58(6:12/mi) 169/174bpm [1048b/mi] 16cal 410/494W 36) 0.02mi - 30(22:17/mi) 171/175bpm [3812b/mi] 8cal 126/413W 37) 0.16mi - 59(6:02/mi) 173/175bpm [1045b/mi] 17cal 429/532W 38) 0.02mi - 30(21:25/mi) 171/175bpm [3661b/mi] 8cal 130/436W 39) 0.15mi - 59(6:20/mi) 163/168bpm [1033b/mi] 16cal 418/476W 40) 0.03mi - 30(19:05/mi) 165/170bpm [3148b/mi] 8cal 160/422W 41) 0.16mi - 57(5:56/mi) 171/174bpm [1013b/mi] 17cal 431/541W Add a comment 2.1mi, 16:32 Run - General 1) 1mi - 7:51(7:51/mi) 140/151bpm [1100b/mi] 113cal 346/476W 2) 1mi - 7:48(7:48/mi) 150/159bpm [1171b/mi] 117cal 344/446W 3) 0.12mi - 52(7:12/mi) 156/158bpm [1123b/mi] 14cal 378/403W Add a comment	2.1mi, 17:00 Run - General 1) 1mi - 8:06(8:06/mi) 133/150bpm [1077b/mi] 111cal 340/394W 2) 1mi - 8:06(8:06/mi) 149/158bpm [1206b/mi] 118cal 334/437W 3) 0.11mi - 49(7:20/mi) 156/158bpm [1145b/mi] 13cal 369/399W Add a comment
Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22
6.9mi, 30:14 Bike - General 1) 1mi - 1:37(1:37/mi) 82/91bpm [132b/mi] 7cal 2) 1mi - 1:30(1:30/mi) 91/95bpm [137b/mi] 9cal 43/3826W 3) 1mi - 1:49(1:49/mi) 91/95bpm [166b/mi] 11cal 4) 1mi - 1:14(1:14/mi) 84/94bpm [103b/mi] 6cal 5) 1mi - 2:48(2:48/mi) 80/85bpm [223b/mi] 11cal 6) 1mi - 4:16(4:16/mi) 83/93bpm [354b/mi] 23cal 3/553W 7) 0.87mi - 17:02(19:37/mi) 72/87bpm [1413b/mi] 49cal Add a comment 2.1mi, 16:32 Run - General 1) 1mi - 8:04(8:04/mi) 142/153bpm [1144b/mi] 116cal 336/402W 2) 1mi - 7:42(7:42/mi) 163/172bpm [1256b/mi] 123cal 349/436W 3) 0.11mi - 47(6:54/mi) 169/170bpm [1166b/mi] 13cal 378/395W Add a comment	1.1mi, 8:07 Run - General 1) 1mi - 7:34(7:34/mi) 142/159bpm [1074b/mi] 107cal 346/445W 2) 0.08mi - 33(7:10/mi) 159/160bpm [1139b/mi] 8cal 359/368W Add a comment 1.1mi, 8:20 Run - General 1) 1mi - 7:55(7:55/mi) 141/151bpm [1116b/mi] 114cal 348/440W 2) 0.06mi - 25(7:00/mi) 151/151bpm [1058b/mi] 6cal 349/364W Add a comment	-	8mi, 1:05:34 Run - General 1) 1mi - 8:22(8:22/mi) 139/147bpm [1163b/mi] 114cal 314/372W 2) 1mi - 8:20(8:20/mi) 146/149bpm [1216b/mi] 119cal 325/399W 3) 1mi - 8:00(8:00/mi) 145/150bpm [1160b/mi] 115cal 333/387W 4) 1mi - 8:19(8:19/mi) 144/150bpm [1197b/mi] 117cal 329/380W 5) 1mi - 7:55(7:55/mi) 141/149bpm [1116b/mi] 105cal 326/463W 6) 1mi - 8:11(8:11/mi) 142/153bpm [1162b/mi] 110cal 326/409W 7) 1mi - 8:02(8:02/mi) 146/152bpm [1172b/mi] 111cal 335/393W 8) 1mi - 8:22(8:22/mi) 141/146bpm [1180b/mi] 109cal 331/441W 9) 0.01mi - 4(8:29/mi) 144/144bpm [1221b/mi] 1cal 300/301W Add a comment	2.1mi, 16:51 Run - General 1) 1mi - 8:07(8:07/mi) 148/155bpm [1200b/mi] 117cal 329/409W 2) 1mi - 7:47(7:47/mi) 161/170bpm [1254b/mi] 119cal 340/417W 3) 0.13mi - 57(7:23/mi) 172/173bpm [1269b/mi] 16cal 351/367W Add a comment	4.4mi, 39:17 Run - General 1) 1mi - 9:08(9:08/mi) 119/144bpm [1086b/mi] 110cal 301/432W 2) 1mi - 7:07(7:07/mi) 139/165bpm [990b/mi] 96cal 361/495W 3) 1mi - 7:37(7:37/mi) 162/169bpm [1235b/mi] 119cal 353/463W 4) 1mi - 7:08(7:08/mi) 166/179bpm [1184b/mi] 115cal 370/509W 5) 0.39mi - 8:17(21:19/mi) 140/169bpm [2985b/mi] 74cal 119/426W Add a comment 2.3mi, 25:48 Run - General 1) 1mi - 7:59(7:59/mi) 152/160bpm [1213b/mi] 117cal 330/464W 2) 1mi - 7:43(7:43/mi) 154/162bpm [1188b/mi] 112cal 349/439W 3) 0.26mi - 10:06(39:33/mi) 123/163bpm [4864b/mi] 71cal 38/396W Add a comment	2.1mi, 17:04 Run - General 1) 1mi - 8:09(8:09/mi) 140/151bpm [1141b/mi] 113cal 326/417W 2) 1mi - 7:58(7:58/mi) 145/155bpm [1156b/mi] 113cal 325/401W 3) 0.12mi - 56(7:39/mi) 150/152bpm [1148b/mi] 14cal 337/347W Add a comment
Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29
2.2mi, 21:04 Run - General 1) 1mi - 8:09(8:09/mi) 143/150bpm [1164b/mi] 113cal 338/429W 2) 1mi - 7:59(7:59/mi) 139/150bpm [1110b/mi] 108cal 323/410W 3) 0.23mi - 4:56(21:35/mi) 123/154bpm [2655b/mi] 41cal 99/359W Add a comment	2.1mi, 16:40 Run - General 1) 1mi - 7:50(7:50/mi) 152/162bpm [1191b/mi] 115cal 341/407W 2) 1mi - 7:50(7:50/mi) 151/162bpm [1184b/mi] 115cal 326/429W 3) 0.13mi - 59(7:23/mi) 163/164bpm [1203b/mi] 15cal 349/372W Add a comment	-	8mi, 1:04:09 Run - General 1) 1mi - 8:05(8:05/mi) 138/147bpm [1116b/mi] 110cal 324/387W 2) 1mi - 8:07(8:07/mi) 150/156bpm [1219b/mi] 118cal 349/436W 3) 1mi - 7:58(7:58/mi) 149/155bpm [1188b/mi] 115cal 333/381W 4) 1mi - 8:09(8:09/mi) 147/152bpm [1199b/mi] 118cal 339/465W 5) 1mi - 7:51(7:51/mi) 149/151bpm [1170b/mi] 113cal 327/381W 6) 1mi - 8:02(8:02/mi) 150/153bpm [1206b/mi] 115cal 335/397W 7) 1mi - 7:53(7:53/mi) 147/150bpm [1159b/mi] 109cal 334/382W 8) 1mi - 7:58(7:58/mi) 147/152bpm [1171b/mi] 110cal 336/427W 9) 0.01mi - 4(7:32/mi) 149/149bpm [1123b/mi] 1cal 349/351W Add a comment	-	2.1mi, 17:41 Run - General 1) 1mi - 8:23(8:23/mi) 144/152bpm [1207b/mi] 118cal 327/394W 2) 1mi - 8:15(8:15/mi) 154/165bpm [1271b/mi] 121cal 319/399W 3) 0.14mi - 1:03(7:45/mi) 165/166bpm [1279b/mi] 16cal 340/357W Add a comment	-

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