DanandLucysdad

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Recent Training
18th May	parkrun	3.3mi	32:18
17th May	General	4.8mi	19:25
15th May	General	3.2mi	33:20
14th May	Commuting	4.8mi	19:57
13th May	General	2.5mi	12:04

12 Month Benchmarks	Run	Bike
Mile	7:33	2:11
5k	24:44	8:51
5mi	41:00	14:34
10k	50:58	18:28
10mi	1:30:36	30:27
Half	1:59:26	44:18

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2024 Targets	Set your targets
Bike 2000 Run 1000

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2023	2024	PB	WB
5km	12	25:30 58.22	24:39 60.71	24:39 7:56/mi	60.71
6.4km	1	35:02 54.63		35:02 8:49/mi	54.63
5mi	1		41:11 59.24	41:11 8:14/mi	59.24
10km	9	51:35 58.58	51:32 59.15	51:32 8:18/mi	59.15
10mi	1		1:31:08 54.83	1:31:08 9:07/mi	54.83
13.1mi	1		1:59:48 55.69	1:59:48 9:09/mi	55.69

2024		Result	WAVA	Distance
19 May	Chester Half Marathon		0.00	13.1mi
21 Apr	Wrexham 10k PB	51:32	59.15	10km
20 Apr	Ruthin Memorial Playing Fields parkrun PB	24:39	60.71	5km
14 Apr	Pier to Pier Half Marathon PB	1:59:48	55.69	13.1mi
31 Mar	Hale Village 5 Mile Race PB	41:11	59.24	5mi
10 Mar	Chester 10K	52:41	57.36	10km
2 Mar	Birkenhead parkrun	25:09	59.03	5km
25 Feb	Let’s Run Rhyl 10 mile PB	1:31:08	54.83	10mi
11 Feb	Nick Beer 10k	53:00	57.02	10km
10 Feb	Ruthin Memorial Playing Fields parkrun	25:38	57.91	5km
27 Jan	Alderford Lake parkrun	27:12	54.58	5km
13 Jan	Phoenix parkrun	26:36	55.81	5km
2023		Result	WAVA	Distance
30 Dec	Pont y Bala parkrun SB	25:30	58.22	5km
26 Dec	Chester Round the Walls PB	35:02	54.63	6.4km
26 Nov	Running GP Oulton Park 10k	53:22	56.63	10km
11 Nov	Princes parkrun, Liverpool	26:06	56.88	5km
28 Oct	Greenfield Valley parkrun	26:47	55.43	5km
22 Oct	Cheshire 10K SB	51:35	58.58	10km
15 Oct	Wirral 10k	52:14	57.86	10km
7 Oct	The Doctor K Cup	26:42	55.60	5km
23 Sep	Swansea Bay parkrun	26:14	56.59	5km
17 Sep	Altrincham	52:39	57.40	10km
27 Aug	Ellesmere 10k	54:17	55.67	10km
19 Aug	Birkenhead parkrun	26:42	55.60	5km
5 Aug	Ruthin Memorial Playing Fields parkrun	26:08	56.81	5km
23 Jul	Helena Tipping Wrexham 10K	56:03	53.92	10km

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	3	17	5	1	3	0	0	0	0	0	0	0	28
2024	71	77	85	73	46	0	0	0	0	0	0	0	352
2024	20	15	25	41	22	0	0	0	0	0	0	0	122
2023	0	0	0	0	3	9	4	19	6	7	2	9	59
2023	0	0	0	0	0	0	0.1	0	0	0	0	0	0.1
2023	0	0	0	0	0	45	65	55	70	77	59	65	437
2023	0	0	0	0	79	61	59	81	65	76	47	5	473

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
-	4.8mi, 21:20 Bike - General 1) 3.11mi - 14:41(4:44/mi) 109/130bpm [515b/mi] 116cal 2) 1.72mi - 6:39(3:51/mi) 106/129bpm [409b/mi] 45cal Add a comment	4.1mi, 35:01 Run - General 1) 0.62mi - 5:34(8:57/mi) 137/149bpm [1227b/mi] 70cal 318/364W 2) 0.62mi - 5:07(8:14/mi) 155/160bpm [1276b/mi] 71cal 348/403W 3) 0.62mi - 5:10(8:19/mi) 158/160bpm [1315b/mi] 72cal 354/375W 4) 0.62mi - 5:16(8:28/mi) 161/165bpm [1363b/mi] 74cal 344/368W 5) 0.62mi - 5:22(8:38/mi) 164/165bpm [1415b/mi] 76cal 334/355W 6) 0.48mi - 4:32(9:20/mi) 157/165bpm [1466b/mi] 60cal 300/337W 7) 0.46mi - 4:01(8:44/mi) 160/163bpm [1397b/mi] 56cal 318/343W Add a comment	-	4.9mi, 20:58 Bike - General 1) 3.11mi - 13:55(4:29/mi) 116/140bpm [520b/mi] 126cal 2) 1.75mi - 7:03(4:02/mi) 126/152bpm [509b/mi] 74cal Add a comment	0.6mi, 14:01 Walk - General 1) 0.62mi - 13:57(22:28/mi) 104/112bpm [2336b/mi] 79cal 46/63rpm 2) 0mi - 3(23:04/mi) 104/105bpm [2398b/mi] 54/54rpm Add a comment 3.2mi, 26:59 Run - General 1) 0.62mi - 5:17(8:30/mi) 147/157bpm [1248b/mi] 69cal 371/583W 2) 0.62mi - 5:20(8:34/mi) 160/168bpm [1372b/mi] 78cal 356/489W 3) 0.62mi - 5:01(8:04/mi) 161/166bpm [1299b/mi] 73cal 341/372W 4) 0.62mi - 5:04(8:09/mi) 164/167bpm [1336b/mi] 75cal 350/400W 5) 0.62mi - 5:45(9:16/mi) 167/172bpm [1547b/mi] 87cal 358/521W 6) 0.07mi - 33(7:30/mi) 160/161bpm [1199b/mi] 8cal 300/338W Add a comment	3.6mi, 31:14 Run - General 1) 0.62mi - 5:49(9:22/mi) 136/149bpm [1274b/mi] 73cal 324/368W 2) 0.62mi - 5:23(8:39/mi) 151/158bpm [1306b/mi] 73cal 321/371W 3) 0.62mi - 5:06(8:12/mi) 158/160bpm [1295b/mi] 72cal 335/361W 4) 0.62mi - 5:13(8:23/mi) 158/161bpm [1325b/mi] 74cal 354/403W 5) 0.62mi - 5:19(8:34/mi) 160/165bpm [1371b/mi] 76cal 358/434W 6) 0.46mi - 4:25(9:34/mi) 153/158bpm [1464b/mi] 60cal 320/380W 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
5.1mi, 50:39 Run - Intervals 1) 0.62mi - 6:10(9:55/mi) 120/129bpm [1189b/mi] 70cal 330/390W 2) 0.62mi - 5:58(9:36/mi) 142/153bpm [1362b/mi] 76cal 333/391W 3) 0.29mi - 2:53(9:47/mi) 152/155bpm [1486b/mi] 37cal 328/349W 4) 0.02mi - 10(6:40/mi) 155/155bpm [1033b/mi] 2cal 384/453W 5) 0.32mi - 3:00(9:27/mi) 155/156bpm [1466b/mi] 40cal 339/479W 6) 0.02mi - 10(7:15/mi) 155/155bpm [1123b/mi] 2cal 263/335W 7) 0.31mi - 3:00(9:44/mi) 152/156bpm [1479b/mi] 39cal 289/450W 8) 0.03mi - 10(5:24/mi) 151/152bpm [815b/mi] 2cal 430/539W 9) 0.29mi - 3:00(10:10/mi) 152/154bpm [1546b/mi] 37cal 279/522W 10) 0.03mi - 10(5:03/mi) 145/147bpm [732b/mi] 2cal 300/556W 11) 0.28mi - 3:00(10:39/mi) 145/151bpm [1543b/mi] 34cal 269/566W 12) 0.03mi - 10(5:46/mi) 147/148bpm [848b/mi] 2cal 395/530W 13) 0.28mi - 3:00(10:33/mi) 147/152bpm [1551b/mi] 36cal 277/541W 14) 0.03mi - 10(5:30/mi) 146/146bpm [803b/mi] 2cal 259/513W 15) 0.28mi - 3:00(10:44/mi) 149/154bpm [1599b/mi] 36cal 263/507W 16) 0.03mi - 10(5:14/mi) 146/147bpm [765b/mi] 2cal 377/529W 17) 0.29mi - 3:00(10:31/mi) 147/152bpm [1545b/mi] 36cal 270/490W 18) 0.03mi - 10(5:20/mi) 146/147bpm [779b/mi] 2cal 413/515W 19) 0.27mi - 3:00(10:55/mi) 145/150bpm [1582b/mi] 35cal 281/503W 20) 0.03mi - 10(5:26/mi) 149/149bpm [808b/mi] 2cal 405/507W 21) 0.62mi - 6:18(10:08/mi) 148/153bpm [1500b/mi] 78cal 274/492W 22) 0.36mi - 3:42(10:09/mi) 148/149bpm [1501b/mi] 46cal 275/300W 23) 0.02mi - 9(9:27/mi) 146/146bpm [1381b/mi] 2cal 268/273W Add a comment	4.9mi, 21:08 Bike - Commuting 1) 3.11mi - 14:43(4:44/mi) 112/135bpm [531b/mi] 127cal 2) 1.75mi - 6:25(3:40/mi) 125/158bpm [459b/mi] 66cal Add a comment	5mi, 30:56 Bike - General 1) 3.11mi - 22:59(7:24/mi) 107/135bpm [791b/mi] 166cal 2) 1.9mi - 7:58(4:11/mi) 106/119bpm [443b/mi] 57cal Add a comment 6mi, 1:00:14 Run - General 1) 0.62mi - 6:07(9:50/mi) 134/142bpm [1318b/mi] 75cal 307/356W 2) 0.62mi - 6:14(10:03/mi) 143/146bpm [1436b/mi] 79cal 293/373W 3) 0.62mi - 6:05(9:48/mi) 147/149bpm [1440b/mi] 77cal 301/321W 4) 0.62mi - 6:09(9:54/mi) 145/148bpm [1435b/mi] 78cal 293/343W 5) 0.62mi - 6:03(9:44/mi) 148/152bpm [1441b/mi] 77cal 298/418W 6) 0.62mi - 6:05(9:48/mi) 148/153bpm [1450b/mi] 78cal 298/438W 7) 0.62mi - 5:55(9:32/mi) 148/151bpm [1411b/mi] 76cal 299/317W 8) 0.62mi - 7:10(11:31/mi) 141/149bpm [1625b/mi] 82cal 247/456W 9) 0.62mi - 6:03(9:45/mi) 146/150bpm [1423b/mi] 77cal 291/435W 10) 0.45mi - 4:22(9:41/mi) 146/148bpm [1415b/mi] 55cal 288/306W Add a comment	-	-	3.2mi, 26:56 Run - parkrun 1) 0.62mi - 5:25(8:43/mi) 105/119bpm [915b/mi] 57cal 341/465W 2) 0.62mi - 5:17(8:31/mi) 117/120bpm [996b/mi] 60cal 346/458W 3) 0.62mi - 5:19(8:33/mi) 147/163bpm [1258b/mi] 73cal 364/469W 4) 0.62mi - 5:08(8:16/mi) 156/164bpm [1289b/mi] 72cal 331/466W 5) 0.62mi - 5:24(8:42/mi) 161/172bpm [1400b/mi] 79cal 377/456W 6) 0.05mi - 22(6:45/mi) 171/172bpm [1155b/mi] 6cal 329/363W 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
8.9mi, 1:27:00 Run - General 1) 0.62mi - 6:23(10:16/mi) 139/151bpm [1427b/mi] 78cal 292/369W 2) 0.62mi - 6:24(10:18/mi) 148/151bpm [1524b/mi] 82cal 289/380W 3) 0.62mi - 6:01(9:41/mi) 146/149bpm [1414b/mi] 76cal 298/336W 4) 0.62mi - 5:58(9:37/mi) 148/149bpm [1423b/mi] 76cal 298/317W 5) 0.62mi - 5:56(9:32/mi) 150/152bpm [1431b/mi] 77cal 305/338W 6) 0.62mi - 6:49(10:58/mi) 143/152bpm [1569b/mi] 79cal 256/357W 7) 0.62mi - 6:03(9:44/mi) 148/150bpm [1441b/mi] 76cal 288/302W 8) 0.35mi - 3:26(9:46/mi) 148/150bpm [1446b/mi] 44cal 288/305W 9) 0.62mi - 5:55(9:32/mi) 152/157bpm [1448b/mi] 77cal 298/336W 10) 0.62mi - 5:53(9:27/mi) 153/157bpm [1447b/mi] 77cal 298/320W 11) 0.62mi - 5:52(9:27/mi) 153/156bpm [1445b/mi] 77cal 298/316W 12) 0.62mi - 5:56(9:33/mi) 155/158bpm [1479b/mi] 78cal 300/329W 13) 0.62mi - 6:32(10:32/mi) 149/155bpm [1568b/mi] 77cal 259/327W 14) 0.62mi - 5:45(9:15/mi) 155/158bpm [1433b/mi] 76cal 306/325W 15) 0.44mi - 4:07(9:18/mi) 157/160bpm [1459b/mi] 56cal 313/383W Add a comment	3.6mi, 36:28 Run - General 1) 0.62mi - 6:25(10:20/mi) 118/138bpm [1219b/mi] 71cal 287/374W 2) 0.62mi - 6:11(9:57/mi) 142/145bpm [1413b/mi] 77cal 290/332W 3) 0.62mi - 6:11(9:57/mi) 142/148bpm [1414b/mi] 76cal 279/302W 4) 0.62mi - 6:16(10:06/mi) 145/149bpm [1464b/mi] 79cal 288/343W 5) 0.62mi - 6:11(9:57/mi) 148/152bpm [1474b/mi] 78cal 293/329W 6) 0.51mi - 5:14(10:11/mi) 149/152bpm [1516b/mi] 65cal 283/306W Add a comment	-	4.2mi, 39:47 Run - General 1) 0.62mi - 6:06(9:48/mi) 136/142bpm [1334b/mi] 73cal 286/329W 2) 0.62mi - 6:06(9:49/mi) 142/144bpm [1394b/mi] 75cal 287/306W 3) 0.62mi - 5:54(9:29/mi) 146/148bpm [1386b/mi] 73cal 299/321W 4) 0.62mi - 5:32(8:55/mi) 151/158bpm [1346b/mi] 72cal 309/334W 5) 0.62mi - 5:09(8:17/mi) 161/163bpm [1333b/mi] 72cal 333/345W 6) 0.62mi - 5:48(9:20/mi) 159/165bpm [1483b/mi] 78cal 299/348W 7) 0.04mi - 26(10:00/mi) 154/155bpm [1540b/mi] 6cal 270/271W 8) 0.47mi - 4:47(10:13/mi) 155/160bpm [1585b/mi] 61cal 285/409W Add a comment	4.8mi, 21:00 Bike - Commuting 1) 3.11mi - 13:40(4:24/mi) 117/140bpm [515b/mi] 124cal 2) 1.73mi - 7:20(4:14/mi) 98/110bpm [414b/mi] 39cal Add a comment	2.6mi, 54:56 Walk - General 1) 0.62mi - 12:17(19:46/mi) 87/92bpm [1719b/mi] 62cal 47/61rpm 2) 0.62mi - 11:28(18:27/mi) 89/96bpm [1642b/mi] 62cal 53/59rpm 3) 0.62mi - 11:48(18:59/mi) 91/98bpm [1727b/mi] 62cal 52/58rpm 4) 0.62mi - 14:22(23:07/mi) 90/113bpm [2081b/mi] 62cal 44/63rpm 5) 0.15mi - 5:02(32:49/mi) 84/89bpm [2756b/mi] 20cal 26/57rpm Add a comment 3.1mi, 25:13 Run - parkrun 1) 0.62mi - 5:26(8:45/mi) 140/153bpm [1226b/mi] 68cal 322/477W 2) 0.62mi - 4:47(7:42/mi) 160/167bpm [1232b/mi] 68cal 356/391W 3) 0.62mi - 4:54(7:54/mi) 166/169bpm [1311b/mi] 73cal 352/377W 4) 0.62mi - 4:57(7:57/mi) 166/168bpm [1321b/mi] 73cal 361/377W 5) 0.62mi - 4:56(7:56/mi) 170/174bpm [1349b/mi] 76cal 372/465W 6) 0.03mi - 12(7:07/mi) 174/174bpm [1238b/mi] 3cal 401/405W Add a comment	10.4mi, 1:47:24 Run - Long Run 1) 0.62mi - 5:58(9:37/mi) 137/146bpm [1317b/mi] 70cal 303/389W 2) 0.62mi - 5:52(9:26/mi) 148/152bpm [1397b/mi] 74cal 283/303W 3) 0.62mi - 5:51(9:24/mi) 151/154bpm [1421b/mi] 74cal 286/300W 4) 0.62mi - 6:01(9:40/mi) 153/156bpm [1480b/mi] 77cal 293/364W 5) 0.62mi - 5:53(9:29/mi) 156/159bpm [1479b/mi] 77cal 319/436W 6) 0.62mi - 6:16(10:05/mi) 154/159bpm [1553b/mi] 78cal 288/332W 7) 0.62mi - 5:40(9:07/mi) 163/165bpm [1486b/mi] 78cal 348/384W 8) 0.62mi - 5:44(9:13/mi) 163/167bpm [1502b/mi] 79cal 336/381W 9) 0.62mi - 7:11(11:34/mi) 149/161bpm [1724b/mi] 78cal 221/363W 10) 0.62mi - 7:04(11:22/mi) 153/161bpm [1739b/mi] 86cal 234/314W 11) 0.62mi - 7:03(11:20/mi) 153/157bpm [1735b/mi] 84cal 241/300W 12) 0.62mi - 6:42(10:47/mi) 153/157bpm [1649b/mi] 79cal 259/337W 13) 0.62mi - 7:11(11:34/mi) 151/158bpm [1746b/mi] 80cal 229/294W 14) 0.62mi - 7:09(11:30/mi) 151/159bpm [1736b/mi] 80cal 238/366W 15) 0.62mi - 6:40(10:44/mi) 156/160bpm [1674b/mi] 83cal 270/370W 16) 0.62mi - 6:20(10:12/mi) 159/161bpm [1621b/mi] 79cal 269/327W 17) 0.48mi - 4:50(10:07/mi) 160/162bpm [1618b/mi] 60cal 263/301W 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
2.5mi, 12:04 Bike - General 1) 2.45mi - 12:04(4:55/mi) 106/124bpm [522b/mi] 89cal Add a comment	4.8mi, 19:57 Bike - Commuting 1) 3.11mi - 13:21(4:18/mi) 101/141bpm [434b/mi] 88cal 2) 1.69mi - 6:36(3:54/mi) 133/162bpm [519b/mi] 73cal Add a comment	3.2mi, 33:20 Run - General 1) 0.62mi - 6:33(10:32/mi) 131/144bpm [1379b/mi] 73cal 274/322W 2) 0.62mi - 7:00(11:17/mi) 132/141bpm [1488b/mi] 76cal 254/309W 3) 0.62mi - 6:24(10:18/mi) 144/155bpm [1482b/mi] 78cal 296/393W 4) 0.62mi - 6:22(10:15/mi) 142/147bpm [1455b/mi] 77cal 274/349W 5) 0.62mi - 6:28(10:25/mi) 142/146bpm [1479b/mi] 76cal 272/334W 6) 0.06mi - 33(9:48/mi) 145/145bpm [1421b/mi] 6cal 265/274W Add a comment	-	4.8mi, 19:25 Bike - General 1) 3.11mi - 13:08(4:14/mi) 118/154bpm [499b/mi] 115cal 2) 1.72mi - 6:18(3:39/mi) 118/133bpm [431b/mi] 56cal Add a comment	3.3mi, 32:18 Run - parkrun 1) 0.62mi - 6:48(10:57/mi) 130/141bpm [1424b/mi] 75cal 259/371W 2) 0.62mi - 5:46(9:17/mi) 145/149bpm [1347b/mi] 74cal 295/341W 3) 0.62mi - 5:25(8:43/mi) 150/157bpm [1308b/mi] 71cal 327/424W 4) 0.62mi - 5:58(9:36/mi) 150/156bpm [1440b/mi] 76cal 287/354W 5) 0.62mi - 5:43(9:12/mi) 156/169bpm [1436b/mi] 77cal 342/495W 6) 0.14mi - 2:37(18:44/mi) 135/166bpm [2530b/mi] 23cal 118/352W Add a comment	-

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