Dunk

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Recent Training
27th May	Mountain Biking	15.1mi	1:11:46
26th May	Road Biking	16.7mi	1:15:19
25th May	Trail Run	8.9mi	2:10:39
23rd May	General	0.3mi	5:00
23rd May	Hiking	1.3mi	20:00

12 Month Benchmarks	Run	Bike
Mile	7:36	2:39
5k	25:47	9:04
5mi	44:27	16:24
10k	54:59	20:20
10mi	1:40:40	41:00
Half	2:12:23	52:23

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Recent Threads
Count down from a million (and see where we cross the "other" thread!!)
500,000 - Team edition

Buddies (2)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	PB	WB
5km	1						24:00 67.30	24:00 7:43/mi	67.30
10mi	5	1:43:07 50.22	1:40:06 52.21	1:27:57 59.98	1:30:19 58.94			1:27:57 8:48/mi	59.98
13.1mi	2			2:03:11 56.70	2:19:24 50.58			2:03:11 9:24/mi	56.70
26.2mi	5		5:28:48 44.54	5:41:48 43.25	5:20:30 46.57	5:02:33 49.81	5:04:57 49.90	5:02:33 11:33/mi	49.90

2018		Result	WAVA	Distance
2 Dec	Run With Santa 5K (Reston VA) PB	24:00	67.30	5km
28 Oct	Marine Corps Marathon SB	5:04:57	49.90	26.2mi
2017		Result	WAVA	Distance
8 Oct	Bank of America Chicago Marathon PB	5:02:33	49.81	26.2mi
2016		Result	WAVA	Distance
13 Nov	Outer Banks Marathon SB	5:20:30	46.57	26.2mi
1 May	Pittsburgh Half Marathon SB	2:19:24	50.58	13.1mi
24 Apr	George Washington Parkway Classic - 10 miles SB	1:30:19	58.94	10mi
2015		Result	WAVA	Distance
11 Oct	Bank of America Chicago Marathon SB	5:41:48	43.25	26.2mi
26 Apr	George Washington Parkway Classic - 10 miles PB	1:27:57	59.98	10mi
19 Apr	Flying Pirate Half Marathon PB	2:03:11	56.70	13.1mi
12 Apr	Cherry Blossom Ten Mile Run	1:35:12	55.41	10mi
2014		Result	WAVA	Distance
23 Nov	Philadelphia Marathon SB	5:28:48	44.54	26.2mi
13 Apr	George Washington Parkway Classic SB	1:40:06	52.21	10mi
2013		Result	WAVA	Distance
7 Apr	Credit Union Cherry Blossom Ten Mile Run SB	1:43:07	50.22	10mi

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	10	8	4	3	7	0	0	0	0	0	0	0	32
2024	73	69	97	88	64	0	0	0	0	0	0	0	391
2024	0	7	38	0	48	0	0	0	0	0	0	0	93
2023	2	1	7	4	10	11	5	4	5	4	7	2	61
2023	62	51	77	90	77	72	61	68	89	77	90	87	901
2023	16	24	37	34	34	25	102	89	57	111	0	0	530
2022	6	10	5	3	3	6	5	6	6	6	6	16	79
2022	59	59	76	94	69	66	76	72	79	73	66	23	811
2022	0	20	60	46	79	52	124	111	51	17	32	0	592
2021	8	12	3	2	4	4	2	4	3	2	3	5	51
2021	58	45	71	77	84	84	87	103	91	96	84	71	950
2021	20	0	67	100	91	71	74	75	56	68	20	45	687
2020	5	3	2	5	5	5	6	6	7	3	2	6	56
2020	50	69	85	77	79	62	68	51	49	58	56	73	777
2020	58	115	105	109	206	119	147	108	134	84	150	41	1376
2019	1	0	0	2	2	2	1	3	3	5	4	5	26
2019	57	63	91	100	73	53	69	79	77	76	83	36	856
2019	79	42	44	66	33	134	100	131	112	33	68	104	947
2018	4	0	0	0	1	0	12	0	0	1	0	0	18
2018	71	108	133	111	80	93	126	137	152	130	44	53	1237
2018	34	0	28	31	96	101	111	57	29	15	88	75	664
2017	0	0	1	0	0	0	0	0	0	0	0	0	1
2017	52	55	55	73	76	81	114	140	151	90	79	122	1088
2017	58	105	42	112	20	55	120	88	42	24	66	36	769
2016	0	1	0	0	2	1	1	0	0	0	0	1	6
2016	49	41	57	64	62	61	86	108	124	135	70	51	909
2016	19	32	46	36	41	127	92	130	28	62	90	23	726
2015	6	3	2	0	0	0	0	3	0	1	0	1	15
2015	55	42	71	73	51	74	100	122	118	68	62	51	886
2015	21	0	62	60	179	132	135	106	74	68	191	109	1137
2014	1	0	0	0	0	0	0	0	1	0	0	0	2
2014	16	27	45	68	88	37	73	99	106	144	105	45	851
2014	76	0	28	28	48	169	152	99	51	37	28	68	784
2013	0	0	0	5	0	0	0	0	2	1	0	1	9
2013	40	51	79	67	57	44	98	109	31	0	0	0	575
2013	113	29	63	0	131	223	49	162	0	0	78	134	981
2012	0	0	4	23	0	0	0	0	0	0	26	0	54
2011	0	0	4	0	0	0	0	0	0	0	0	0	4

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	Mon 6th May May 6	Tue 7th May May 7
0.9mi, 15:00 Walk - General 1) 0.85mi - 15:00(17:42/mi) 84/97bpm [1487b/mi] 84cal 151/183W 3.39/4.04mph Add a comment	4.2mi, 44:28 Run - Bleep Test 1) 1mi - 10:57(10:57/mi) 123/141bpm [1347b/mi] 78cal 184/W 5.48/6.1mph 2) 1mi - 10:20(10:20/mi) 124/136bpm [1281b/mi] 74cal 189/W 5.81/6.21mph 3) 1mi - 10:37(10:37/mi) 128/136bpm [1358b/mi] 80cal 195/W 5.65/6.05mph 4) 1mi - 10:40(10:40/mi) 129/144bpm [1377b/mi] 81cal 192/W 5.62/6.1mph 5) 0.18mi - 1:54(10:52/mi) 131/139bpm [1423b/mi] 15cal 208/W 5.52/6.08mph Add a comment	-	0.3mi, 5:00 Walk - General 1) 0.3mi - 5:00(16:33/mi) 102/109bpm [1687b/mi] 35cal 149/164W 3.63/4.04mph Add a comment 2.5mi, 30:00 Run - Treadmill 1) 2.54mi - 30:00(11:50/mi) 126/142bpm [1491b/mi] 330cal 220/259W 5.07/6.05mph Add a comment 0.4mi, 5:00 Run - Treadmill 1) 0.37mi - 5:00(13:33/mi) 115/124bpm [1557b/mi] 45cal 186/215W 4.43/5.32mph Add a comment 0.9mi, 15:00 Walk - Hiking 1) 0.88mi - 15:00(17:05/mi) 107/135bpm [1828b/mi] 127cal 193/247W 3.51/4.04mph Add a comment	0.3mi, 5:00 Walk - General 1) 0.29mi - 5:00(17:32/mi) 98/103bpm [1718b/mi] 33cal 141/156W 3.42/4mph Add a comment 2.8mi, 30:00 Run - Treadmill 1) 2.76mi - 30:00(10:51/mi) 134/151bpm [1455b/mi] 365cal 240/259W 5.53/6.23mph Add a comment 0.5mi, 5:30 Run - Treadmill 1) 0.46mi - 5:30(12:03/mi) 112/129bpm [1349b/mi] 50cal 205/234W 4.98/6.03mph Add a comment	-	5.9mi, 1:00:00 Run - Intervals 1) 1.39mi - 15:00(10:46/mi) 126/141bpm [1357b/mi] 110cal 186/W 5.57/6.13mph 2) 0.36mi - 3:00(8:14/mi) 148/157bpm [1219b/mi] 29cal 247/W 7.29/8.31mph 3) 0.26mi - 3:00(11:26/mi) 133/157bpm [1520b/mi] 24cal 169/W 5.25/7.19mph 4) 0.37mi - 3:00(8:07/mi) 150/155bpm [1217b/mi] 29cal 242/W 7.38/7.71mph 5) 0.23mi - 3:00(13:03/mi) 134/155bpm [1748b/mi] 25cal 153/W 4.6/7.61mph 6) 0.37mi - 3:00(8:10/mi) 153/163bpm [1249b/mi] 31cal 247/W 7.36/7.74mph 7) 0.25mi - 3:00(12:15/mi) 137/160bpm [1677b/mi] 25cal 165/W 4.91/7.51mph 8) 0.37mi - 3:00(8:05/mi) 156/167bpm [1260b/mi] 32cal 241/W 7.43/7.53mph 9) 0.24mi - 3:00(12:40/mi) 137/166bpm [1736b/mi] 25cal 155/W 4.73/7.19mph 10) 0.37mi - 3:00(8:12/mi) 158/167bpm [1296b/mi] 32cal 241/W 7.31/7.66mph 11) 0.24mi - 3:00(12:40/mi) 144/168bpm [1825b/mi] 28cal 155/W 4.73/7.38mph 12) 1.44mi - 15:00(10:25/mi) 146/167bpm [1521b/mi] 142cal 195/W 5.76/6.82mph Add a comment
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	Mon 13th May May 13	Tue 14th May May 14
0.3mi, 5:00 Walk - General 1) 0.29mi - 5:00(17:24/mi) 94/104bpm [1636b/mi] 29cal 143/168W 3.45/4.03mph Add a comment 1.2mi, 20:00 Walk - Hiking 1) 1.2mi - 20:00(16:43/mi) 124/153bpm [2074b/mi] 215cal 217/282W 3.59/4.44mph Add a comment 0.3mi, 5:00 Walk - General 1) 0.3mi - 5:00(16:46/mi) 88/98bpm [1475b/mi] 28cal 151/181W 3.58/4.14mph Add a comment	4.5mi, 48:32 Run - Easy 1) 1mi - 11:05(11:05/mi) 125/141bpm [1385b/mi] 81cal 183/W 5.42/6.2mph 2) 1mi - 10:37(10:37/mi) 128/142bpm [1358b/mi] 80cal 186/W 5.65/6.03mph 3) 1mi - 10:41(10:41/mi) 133/151bpm [1420b/mi] 86cal 192/W 5.62/6.14mph 4) 1mi - 10:46(10:46/mi) 137/146bpm [1474b/mi] 91cal 195/W 5.58/6.25mph 5) 0.53mi - 5:24(10:09/mi) 141/157bpm [1432b/mi] 48cal 198/W 5.9/6.5mph Add a comment	-	3.1mi, 27:25 Run - parkrun 1) 1mi - 8:51(8:51/mi) 151/165bpm [1335b/mi] 88cal 223/W 6.78/7.38mph 2) 1mi - 8:58(8:58/mi) 164/166bpm [1470b/mi] 101cal 225/W 6.7/7.22mph 3) 1mi - 8:40(8:40/mi) 166/170bpm [1439b/mi] 100cal 232/W 6.93/7.33mph 4) 0.11mi - 56(8:20/mi) 168/170bpm [1401b/mi] 11cal 240/W 7.19/7.31mph Add a comment 3.3mi, 35:39 Run - Warm Up 1) 1mi - 11:36(11:36/mi) 132/144bpm [1530b/mi] 93cal 171/W 5.18/6.48mph 2) 1mi - 10:46(10:46/mi) 137/147bpm [1474b/mi] 91cal 191/W 5.58/6.27mph 3) 1mi - 10:03(10:03/mi) 145/152bpm [1457b/mi] 93cal 200/W 5.97/6.36mph 4) 0.33mi - 3:15(9:44/mi) 145/149bpm [1411b/mi] 30cal 195/W 6.16/6.37mph Add a comment	16.5mi, 1:14:44 Bike - General 1) 5mi - 23:34(4:43/mi) 110/129bpm [518b/mi] 159cal 12.73/20.12mph 2) 5mi - 23:34(4:43/mi) 116/135bpm [547b/mi] 173cal 12.73/19.61mph 3) 5mi - 21:27(4:17/mi) 106/127bpm [455b/mi] 134cal 13.99/19.48mph 4) 1.46mi - 6:09(4:13/mi) 113/123bpm [477b/mi] 43cal 14.22/17.86mph Add a comment	-	5.9mi, 1:00:00 Run - Intervals 1) 1.4mi - 15:00(10:44/mi) 126/144bpm [1353b/mi] 111cal 188/W 5.59/6.11mph 2) 0.36mi - 3:00(8:13/mi) 147/155bpm [1209b/mi] 29cal 239/W 7.29/7.53mph 3) 0.26mi - 3:00(11:43/mi) 127/155bpm [1487b/mi] 22cal 168/W 5.12/7.22mph 4) 0.37mi - 3:00(8:06/mi) 148/155bpm [1198b/mi] 29cal 243/W 7.41/7.63mph 5) 0.25mi - 3:00(11:56/mi) 130/155bpm [1551b/mi] 23cal 162/W 5.03/7.46mph 6) 0.38mi - 3:00(7:57/mi) 151/158bpm [1201b/mi] 30cal 245/W 7.56/7.77mph 7) 0.24mi - 3:00(12:23/mi) 131/157bpm [1622b/mi] 24cal 166/W 4.84/7.69mph 8) 0.37mi - 3:00(8:02/mi) 150/160bpm [1205b/mi] 30cal 241/W 7.46/7.51mph 9) 0.25mi - 3:00(11:50/mi) 133/159bpm [1575b/mi] 24cal 170/W 5.07/7.63mph 10) 0.37mi - 3:00(8:02/mi) 153/163bpm [1228b/mi] 31cal 245/W 7.48/7.79mph 11) 0.24mi - 3:00(12:15/mi) 133/164bpm [1629b/mi] 24cal 160/W 4.89/7.63mph 12) 1.4mi - 15:00(10:41/mi) 137/152bpm [1464b/mi] 127cal 195/W 5.62/6.68mph Add a comment
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	Mon 20th May May 20	Tue 21st May May 21
0.9mi, 15:00 Walk - General 1) 0.93mi - 15:00(16:11/mi) 89/102bpm [1440b/mi] 91cal 168/189W 3.71/4.24mph Add a comment	3.3mi, 35:49 Run - Easy 1) 1mi - 11:05(11:05/mi) 119/133bpm [1319b/mi] 74cal 181/W 5.42/6.14mph 2) 1mi - 10:29(10:29/mi) 125/136bpm [1311b/mi] 76cal 187/W 5.72/6.1mph 3) 1mi - 10:47(10:47/mi) 133/142bpm [1434b/mi] 87cal 196/W 5.57/6.28mph 4) 0.34mi - 3:28(10:13/mi) 137/152bpm [1400b/mi] 29cal 201/W 5.87/6.5mph Add a comment	3.3mi, 35:19 Run - Easy 1) 1mi - 10:46(10:46/mi) 123/139bpm [1325b/mi] 76cal 187/W 5.57/6.36mph 2) 1mi - 10:29(10:29/mi) 128/141bpm [1342b/mi] 79cal 187/W 5.72/6.21mph 3) 1mi - 10:33(10:33/mi) 138/148bpm [1456b/mi] 91cal 199/W 5.69/6.21mph 4) 0.34mi - 3:31(10:19/mi) 140/155bpm [1445b/mi] 31cal 200/W 5.81/6.23mph Add a comment	-	6.4mi, 56:29 Run - Race 1) 1mi - 8:43(8:44/mi) 154/163bpm [1344b/mi] 90cal 225/W 6.88/7.33mph 2) 1mi - 8:44(8:45/mi) 159/162bpm [1390b/mi] 94cal 226/W 6.86/7.15mph 3) 1mi - 8:32(8:32/mi) 157/160bpm [1341b/mi] 91cal 227/W 7.04/7.41mph 4) 1mi - 9:02(9:02/mi) 160/161bpm [1444b/mi] 98cal 222/W 6.66/7.19mph 5) 1mi - 9:29(9:29/mi) 162/167bpm [1538b/mi] 106cal 222/W 6.32/7.12mph 6) 1mi - 8:56(8:56/mi) 164/167bpm [1466b/mi] 102cal 223/W 6.72/7.06mph 7) 0.36mi - 3:01(8:21/mi) 167/171bpm [1393b/mi] 35cal 239/W 7.19/9.4mph Add a comment 1.1mi, 11:12 Run - Warm Up 1) 1mi - 10:30(10:30/mi) 137/146bpm [1439b/mi] 90cal 192/W 5.71/7.43mph 2) 0.07mi - 42(10:32/mi) 142/143bpm [1496b/mi] 6cal 192/W 5.69/6.05mph Add a comment	-	4.3mi, 44:25 Run - Easy 1) 1mi - 10:49(10:49/mi) 126/140bpm [1363b/mi] 80cal 184/W 5.55/6.43mph 2) 1mi - 10:21(10:21/mi) 128/141bpm [1324b/mi] 78cal 189/W 5.8/6.13mph 3) 1mi - 10:25(10:25/mi) 133/151bpm [1386b/mi] 84cal 195/W 5.76/6.21mph 4) 1mi - 10:20(10:20/mi) 140/152bpm [1446b/mi] 91cal 197/W 5.81/6.46mph 5) 0.25mi - 2:30(9:52/mi) 152/163bpm [1500b/mi] 25cal 232/W 6.08/6.48mph Add a comment
Wed 22nd May May 22	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
3.5mi, 36:35 Run - Easy 1) 1mi - 10:53(10:53/mi) 122/139bpm [1328b/mi] 76cal 181/W 5.51/6.21mph 2) 1mi - 10:21(10:21/mi) 123/130bpm [1273b/mi] 73cal 191/W 5.8/6.39mph 3) 1mi - 10:33(10:33/mi) 131/141bpm [1381b/mi] 83cal 204/W 5.69/6.3mph 4) 0.48mi - 4:49(9:57/mi) 132/148bpm [1314b/mi] 38cal 200/W 6.03/6.46mph Add a comment	0.3mi, 5:00 Walk - General 1) 0.28mi - 5:00(17:34/mi) 85/90bpm [1493b/mi] 26cal 143/151W 3.42/3.63mph Add a comment 1.3mi, 20:00 Walk - Hiking 1) 1.27mi - 20:00(15:47/mi) 105/127bpm [1656b/mi] 162cal 194/239W 3.8/4.67mph Add a comment 0.3mi, 5:00 Walk - General 1) 0.3mi - 5:00(16:33/mi) 85/95bpm [1406b/mi] 30cal 156/186W 3.63/4.13mph Add a comment	-	8.9mi, 2:10:39 Run - Trail Run 1) 1mi - 16:07(16:07/mi) 126/139bpm [2031b/mi] 135cal 128/W 3.72/5.87mph 2) 1mi - 12:58(12:58/mi) 136/149bpm [1764b/mi] 124cal 153/W 4.63/6.28mph 3) 1mi - 16:29(16:29/mi) 137/158bpm [2258b/mi] 159cal 142/W 3.64/5.97mph 4) 1mi - 13:03(13:03/mi) 136/158bpm [1775b/mi] 125cal 146/W 4.59/6.34mph 5) 1mi - 14:33(14:33/mi) 140/159bpm [2037b/mi] 145cal 139/W 4.13/6.52mph 6) 1mi - 13:42(13:42/mi) 139/152bpm [1904b/mi] 134cal 159/W 4.38/6.34mph 7) 1mi - 15:13(15:13/mi) 131/153bpm [1993b/mi] 136cal 132/W 3.95/6.28mph 8) 1mi - 13:17(13:17/mi) 147/163bpm [1953b/mi] 142cal 150/W 4.52/6.88mph 9) 0.91mi - 15:17(16:43/mi) 140/154bpm [2340b/mi] 153cal 125/W 3.59/6.06mph Add a comment	16.7mi, 1:15:19 Bike - Road Biking 1) 5mi - 23:30(4:42/mi) 108/124bpm [508b/mi] 151cal 12.76/19.35mph 2) 5mi - 23:06(4:37/mi) 115/132bpm [531b/mi] 168cal 12.99/18.75mph 3) 5mi - 21:46(4:21/mi) 101/121bpm [440b/mi] 124cal 13.78/18.16mph 4) 1.69mi - 6:57(4:07/mi) 112/124bpm [461b/mi] 48cal 14.57/18.43mph Add a comment	15.1mi, 1:11:46 Bike - Mountain Biking 1) 5mi - 24:21(4:52/mi) 105/114bpm [511b/mi] 150cal 12.32/14.71mph 2) 5mi - 23:38(4:44/mi) 108/117bpm [511b/mi] 152cal 12.69/15.78mph 3) 5mi - 23:27(4:41/mi) 110/119bpm [516b/mi] 158cal 12.79/15.45mph 4) 0.07mi - 19(4:22/mi) 116/117bpm [506b/mi] 2cal 13.76/15.33mph Add a comment	-

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