JetCo

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Recent Training
15th May	General	5.1mi	43:47
11th May	General	3.1mi	23:14
5th May	General	9.5mi	1:26:17
3rd May	General	5mi	44:28
1st May	General	0mi	15:06

12 Month Benchmarks	Run	Bike
Mile	6:59	4:00
5k	22:54	14:16
5mi	39:10	26:16
10k	48:28	37:45
10mi	1:36:38	58:41
Half	2:28:28	0

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2024 Targets	Set your targets
Run 621

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Best Times
Best WAVA

Dist	Races	2017	2018	2019	2020	2021	2022	2023	PB	WB
5km	7		20:54 68.27		22:02 65.78	22:22 64.80	23:16 63.29	23:58 61.94	20:54 6:44/mi	68.27
8km	1						39:36 60.25		39:36 7:58/mi	60.25
10km	4		46:24 62.45		45:57 64.12		49:32 60.49	50:13 60.18	45:57 7:24/mi	64.12
20km	1				2:51:00 35.73				2:51:00 13:46/mi	35.73
13.1mi	5	1:47:26 58.44		1:51:45 56.66	1:53:06 56.96		1:47:42 60.86		1:47:26 8:12/mi	60.86
26.2mi	3	4:19:12 50.37	3:57:16 55.48						3:57:16 9:03/mi	55.48
56km	2	5:53:58 52.44	5:50:07 53.46						5:50:07 10:04/mi	53.46
86.7km	1	11:20:06 47.17							11:20:06 12:37/mi	47.17
91km	1		10:51:46 52.86						10:51:46 11:32/mi	52.86

2023		Result	WAVA	Distance
28 Oct	Run Town USA Half Marathon		0.00	13.1mi
4 Jul	GTC Red White & Blue SB	23:58	61.94	5km
22 Apr	Reedy River 10k SB	50:13	60.18	10km
2022		Result	WAVA	Distance
29 Oct	Run Town USA Half Marathon SB	1:47:42	60.86	13.1mi
4 Jul	GTC Red White & Blue	23:23	62.98	5km
11 Jun	GTC Sunrise 8k PB	39:36	60.25	8km
14 May	Mountains to Mainstreet 5K SB	23:16	63.29	5km
23 Apr	Reedy River 10k SB	49:32	60.49	10km
2021		Result	WAVA	Distance
20 Feb	North Beach parkrun SB	22:22	64.80	5km
2020		Result	WAVA	Distance
5 Dec	Drakensberg Northern Trail (DNT) PB	2:51:00	35.73	20km
18 Oct	Cape Town Virtual Half SB	1:53:06	56.96	13.1mi
24 Sep	FNB Virtual Durban Run Your City 10km PB	45:57	64.12	10km
29 Aug	North Beach parkrun SB	22:02	65.78	5km
18 Jul	North Beach parkrun	22:14	65.19	5km
15 Mar	Deloitte 1/2 marathon	1:55:47	55.16	13.1mi
2019		Result	WAVA	Distance
20 Apr	Old Mutual Two Oceans Half Marathon SB	1:51:45	56.66	13.1mi
2018		Result	WAVA	Distance
18 Nov	Bluff Veterans Marathon	4:00:47	55.14	26.2mi
27 Oct	North Beach parkrun PB	20:54	68.27	5km
9 Sep	Saps Striders 10km SB	46:24	62.45	10km
10 Jun	Comrades Marathon PB	10:51:46	52.86	91km
31 Mar	TWO OCEANS MARATHON 56KM PB	5:50:07	53.46	56km
11 Feb	Hillcrest Marathon PB	3:57:16	55.48	26.2mi
2017		Result	WAVA	Distance
12 Nov	Bluff Vets Half marathon PB	1:47:26	58.44	13.1mi
4 Jun	Comrades Marathon PB	11:20:06	47.17	86.73km
15 Apr	Old Mutual Two Oceans Marathon SB	5:53:58	52.44	56km
12 Feb	Hillcrest Marathon SB	4:19:12	50.37	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	15	28	40	53	23	0	0	0	0	0	0	0	160
2023	0	0	0	0	0	0	0	0	2	4	0	0	6
2023	19	25	53	44	65	65	76	58	87	46	60	27	625
2023	0	0	0	0	0	0	0	0	11	0	0	0	11
2022	8	15	38	44	51	83	82	71	78	102	19	19	608
2021	0	0	0	0	4	3	2	0	0	0	0	0	9
2021	0	0	0	0	2.1	0	0	0.3	1.7	0	0	0	4
2021	70	65	60	52	43	13	0	0	6	35	57	61	462
2021	0	0	0	0	0	0	36	29	22	0	0	0	87
2020	0	0	0	0	0	0	0	3	0	0	0	0	3
2020	75	93	80	30	70	64	78	109	118	136	143	152	1149
2020	15	0	0	0	0	0	0	8	8	20	92	17	159
2019	0	0	0	0	1	0	0	0	0	0	0	0	1
2019	0	0.3	0	0	0	0	0	0	0	2.3	4	0.9	7.5
2019	104	76	196	102	105	61	19	0	3	63	76	52	857
2019	0	8	0	0	0	0	0	0	0	0	0	0	8
2018	0	0	0	0	0.3	0	0	0	0	0	0	0	0.3
2018	157	124	163	163	206	76	55	117	148	182	139	67	1597
2018	0	0	0	0	0	0	0	0	0	0	0	42	42
2017	2.5	0	0	0	0	0	0	0.2	0	0	0	0	2.7
2017	125	115	168	133	155	73	77	78	83	114	101	140	1362
2017	69	0	0	40	0	0	0	0	0	59	0	0	168
2016	0	0	0	0	0	0	0	0	0	0	0	2.1	2.1
2016	0	0	0	0	0	0	45	62	60	87	113	120	487
2016	0	0	0	0	0	0	0	0	0	0	0	19	19

Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
5mi, 43:17 Run - General 1) 1km - 5:20(5:20/km) 114/127bpm [609b/km] 59cal 308/417W 2) 1km - 5:28(5:28/km) 123/128bpm [673b/km] 65cal 317/393W 3) 1km - 5:12(5:12/km) 125/131bpm [649b/km] 62cal 289/434W 4) 1km - 5:31(5:31/km) 129/139bpm [711b/km] 66cal 328/457W 5) 1km - 5:21(5:21/km) 132/140bpm [706b/km] 65cal 333/396W 6) 1km - 5:22(5:22/km) 134/139bpm [718b/km] 67cal 318/377W 7) 1km - 5:13(5:13/km) 134/139bpm [698b/km] 65cal 311/376W 8) 1km - 5:16(5:16/km) 135/143bpm [710b/km] 66cal 333/492W 9) 0.11km - 35(5:13/km) 143/143bpm [746b/km] 8cal 367/411W Add a comment	-	-	-	-	3.1mi, 23:13 Run - General 1) 1km - 4:41(4:41/km) 130/151bpm [610b/km] 57cal 359/485W 2) 1km - 4:39(4:39/km) 149/152bpm [693b/km] 65cal 328/373W 3) 1km - 4:54(4:54/km) 152/157bpm [745b/km] 69cal 357/499W 4) 1km - 4:54(4:54/km) 157/160bpm [769b/km] 71cal 355/467W 5) 0.98km - 4:05(4:09/km) 162/170bpm [673b/km] 62cal 382/617W Add a comment	-
Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
-	-	0mi, 15:06 Run - General Add a comment 0.7mi, 6:17 Run - General 1) 1km - 5:33(5:33/km) 110/123bpm [610b/km] 59cal 290/372W 2) 0.14km - 44(5:12/km) 121/125bpm [629b/km] 9cal 318/337W Add a comment	-	5mi, 44:28 Run - General 1) 1km - 5:34(5:34/km) 112/123bpm [623b/km] 60cal 286/395W 2) 1km - 5:36(5:36/km) 125/128bpm [700b/km] 67cal 310/367W 3) 1km - 5:21(5:21/km) 125/129bpm [669b/km] 64cal 290/422W 4) 1km - 5:39(5:39/km) 129/142bpm [728b/km] 68cal 315/455W 5) 1km - 5:33(5:33/km) 132/138bpm [732b/km] 68cal 302/363W 6) 1km - 5:31(5:31/km) 135/138bpm [745b/km] 69cal 304/360W 7) 1km - 5:20(5:20/km) 136/139bpm [725b/km] 67cal 304/384W 8) 1km - 5:20(5:20/km) 139/148bpm [740b/km] 68cal 326/439W 9) 0.12km - 35(5:03/km) 144/146bpm [728b/km] 8cal 355/423W Add a comment	-	9.5mi, 1:26:17 Run - General 1) 1km - 5:36(5:36/km) 116/129bpm [649b/km] 62cal 289/403W 2) 1km - 5:41(5:41/km) 124/131bpm [704b/km] 68cal 300/345W 3) 1km - 5:28(5:28/km) 128/132bpm [701b/km] 66cal 294/328W 4) 1km - 5:15(5:15/km) 125/131bpm [655b/km] 60cal 275/289W 5) 1km - 5:35(5:35/km) 132/140bpm [738b/km] 69cal 299/363W 6) 1km - 5:51(5:51/km) 138/143bpm [808b/km] 74cal 309/375W 7) 1km - 5:26(5:26/km) 133/142bpm [723b/km] 64cal 271/318W 8) 1km - 5:51(5:51/km) 140/145bpm [819b/km] 74cal 310/341W 9) 1km - 5:52(5:52/km) 138/146bpm [810b/km] 73cal 299/387W 10) 1km - 5:56(5:56/km) 143/146bpm [849b/km] 75cal 302/332W 11) 1km - 5:40(5:40/km) 139/145bpm [787b/km] 70cal 305/344W 12) 1km - 5:42(5:42/km) 140/148bpm [799b/km] 70cal 300/350W 13) 1km - 5:40(5:40/km) 142/145bpm [805b/km] 71cal 303/363W 14) 1km - 5:35(5:35/km) 141/145bpm [786b/km] 68cal 289/375W 15) 1km - 5:44(5:44/km) 140/145bpm [803b/km] 69cal 289/401W 16) 0.24km - 1:25(5:49/km) 147/150bpm [856b/km] 19cal 348/406W Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
-	-	-	-	-	3.1mi, 23:14 Run - General 1) 1km - 4:33(4:33/km) 139/150bpm [632b/km] 58cal 355/440W 2) 1km - 4:56(4:56/km) 153/158bpm [754b/km] 70cal 361/464W 3) 1km - 4:40(4:40/km) 156/160bpm [728b/km] 67cal 340/533W 4) 1km - 5:00(5:00/km) 160/166bpm [800b/km] 73cal 341/471W 5) 0.99km - 4:05(4:06/km) 165/175bpm [678b/km] 64cal 354/666W Add a comment	-
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
-	-	5.1mi, 43:47 Run - General 1) 1km - 5:27(5:27/km) 115/125bpm [627b/km] 59cal 295/384W 2) 1km - 5:30(5:30/km) 127/133bpm [699b/km] 66cal 319/394W 3) 1km - 5:15(5:15/km) 129/134bpm [677b/km] 62cal 294/416W 4) 1km - 5:36(5:36/km) 133/144bpm [744b/km] 67cal 315/465W 5) 1km - 5:26(5:26/km) 137/145bpm [744b/km] 67cal 312/390W 6) 1km - 5:29(5:29/km) 140/149bpm [767b/km] 69cal 313/358W 7) 1km - 5:19(5:19/km) 141/147bpm [750b/km] 67cal 304/379W 8) 1km - 5:07(5:07/km) 146/157bpm [746b/km] 67cal 334/497W 9) 0.14km - 38(4:43/km) 157/158bpm [740b/km] 9cal 413/486W Add a comment	-	-	-	-

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