dng

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Recent Training
18th May	General	4.3mi	37:17
17th May	General	3.4mi	28:49
16th May	General	5mi	42:05
15th May	General	4.2mi	34:51
14th May	General	4.6mi	38:44

12 Month Benchmarks	Run	Bike
Mile	7:05	2:33
5k	23:39	10:29
5mi	39:24	17:22
10k	52:07	22:22
10mi	1:29:16	36:49
Half	1:59:27	55:15

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2016	2017	2018	2019	2022	PB	WB
5km	1			20:19 65.64			20:19 6:32/mi	65.64
5mi	1				34:40 62.89		34:40 6:56/mi	62.89
10km	2	49:40 53.86	42:09 63.77				42:09 6:47/mi	63.77
13.1mi	1			1:37:58 60.26			1:37:58 7:29/mi	60.26
26.2mi	1	3:42:30 55.12					3:42:30 8:30/mi	55.12
33mi	1					5:32:00 50.99	5:32:00 10:04/mi	50.99

2022		Result	WAVA	Distance
7 May	Marlborough Downs Challenge 33 PB	5:32:00	50.99	33mi
2021		Result	WAVA	Distance
18 Sep	The Fox 60k Relay		0.00	60km
2019		Result	WAVA	Distance
12 May	Ramsbury 5 mile PB	34:40	62.89	5mi
2018		Result	WAVA	Distance
16 Sep	Marlborough Temple Trail Half Marathon PB	1:37:58	60.26	13.1mi
8 Sep	Newbury parkrun PB	20:19	65.64	5km
2017		Result	WAVA	Distance
29 Oct	Clock change challenge PB	42:09	63.77	10km
2016		Result	WAVA	Distance
1 May	Neolithic Marathon PB	3:42:30	55.12	26.2mi
13 Feb	Haldon Night run SB	49:40	53.86	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	94	94	90	94	53	0	0	0	0	0	0	0	424
2024	0	0	12	0	0	0	0	0	0	0	0	0	12
2023	7	10	0	0	0	0	0	3	24	10	0	0	54
2023	0.8	6.1	3.2	1.1	0	0	1.1	0	0	0	0	0	12.3
2023	39	12	20	46	47	40	45	62	56	51	80	68	566
2023	11	114	50	94	124	100	65	0	0	5	0	0	561
2022	0	0	0	35	0	21	7	7	24	0	0	0	95
2022	0	0	0	0	0	1.7	0	0	0	0	0	0	1.7
2022	79	67	74	91	79	7	20	44	22	65	75	82	704
2022	0	0	34	0	0	113	164	78	0	0	0	0	389
2021	69	46	73	51	66	65	39	60	62	69	64	53	717
2021	25	63	68	141	73	105	92	119	62	154	53	66	1020
2020	0	0	0	0	11	5	0	0	0	0	0	0	16
2020	0	0	0	0	0	0	0	0	0.7	0	0	0	0.7
2020	45	91	85	43	38	93	78	66	48	82	57	64	791
2020	8	0	8	126	141	10	109	123	60	43	55	78	759
2019	0.8	0	0	0	0	0	0	1.7	0	0	3.3	0.9	6.8
2019	59	65	63	61	66	61	38	60	68	77	32	67	718
2019	24	0	37	51	32	10	35	19	23	12	0	57	301
2018	62	9	29	55	45	65	59	77	61	57	55	66	640
2018	0	0	0	0	60	19	27	0	0	0	46	12	164
2017	68	68	63	88	58	64	58	63	74	77	64	60	806
2016	40	96	100	84	82	53	18	17	62	42	48	68	709
2016	0	0	0	0	0	0	64	0	0	0	0	0	64
2015	0	0	0	0	0	0	0	0	0	0	0	4	4

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
6.1mi, 51:05 Run - General 1) 1mi - 8:09(8:09/mi) 134/153bpm [1093b/mi] 102cal 2) 1mi - 7:50(7:50/mi) 145/152bpm [1136b/mi] 107cal 3) 1mi - 8:59(8:59/mi) 141/158bpm [1267b/mi] 113cal 4) 1mi - 8:22(8:22/mi) 137/149bpm [1147b/mi] 97cal 5) 1mi - 8:28(8:28/mi) 140/149bpm [1186b/mi] 101cal 6) 1mi - 8:38(8:38/mi) 133/144bpm [1149b/mi] 81cal 7) 0.07mi - 38(8:33/mi) 136/137bpm [1162b/mi] 6cal Add a comment	-	-	4.1mi, 34:20 Run - General 1) 1mi - 8:19(8:19/mi) 139/153bpm [1156b/mi] 107cal 2) 1mi - 8:29(8:29/mi) 142/154bpm [1204b/mi] 112cal 3) 1mi - 8:28(8:28/mi) 144/156bpm [1219b/mi] 111cal 4) 1mi - 8:28(8:28/mi) 139/147bpm [1176b/mi] 101cal 5) 0.06mi - 36(9:18/mi) 146/147bpm [1358b/mi] 8cal Add a comment	-	13.6mi, 2:07:02 Run - General 1) 1mi - 9:47(9:47/mi) 134/149bpm [1311b/mi] 120cal 2) 1mi - 8:14(8:14/mi) 148/154bpm [1219b/mi] 115cal 3) 1mi - 8:28(8:28/mi) 147/150bpm [1244b/mi] 116cal 4) 1mi - 9:19(9:19/mi) 144/154bpm [1341b/mi] 120cal 5) 1mi - 10:28(10:28/mi) 143/151bpm [1496b/mi] 131cal 6) 1mi - 9:30(9:30/mi) 146/155bpm [1387b/mi] 121cal 7) 1mi - 9:47(9:47/mi) 145/152bpm [1418b/mi] 121cal 8) 1mi - 8:59(8:59/mi) 144/151bpm [1293b/mi] 106cal 9) 1mi - 9:19(9:19/mi) 141/155bpm [1313b/mi] 97cal 10) 1mi - 9:26(9:26/mi) 151/163bpm [1424b/mi] 119cal 11) 1mi - 9:17(9:17/mi) 146/155bpm [1354b/mi] 100cal 12) 1mi - 9:55(9:55/mi) 145/155bpm [1438b/mi] 100cal 13) 1mi - 9:39(9:39/mi) 145/152bpm [1399b/mi] 101cal 14) 0.55mi - 4:56(8:56/mi) 146/149bpm [1305b/mi] 53cal 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
5.7mi, 50:05 Run - General 1) 1mi - 9:14(9:14/mi) 139/156bpm [1284b/mi] 119cal 2) 1mi - 9:18(9:18/mi) 142/153bpm [1321b/mi] 121cal 3) 1mi - 8:33(8:33/mi) 143/148bpm [1223b/mi] 112cal 4) 1mi - 8:10(8:10/mi) 145/153bpm [1185b/mi] 108cal 5) 1mi - 8:57(8:57/mi) 145/151bpm [1297b/mi] 115cal 6) 0.7mi - 5:53(8:22/mi) 139/147bpm [1164b/mi] 65cal Add a comment	-	5mi, 42:18 Run - General 1) 1mi - 8:24(8:24/mi) 136/150bpm [1142b/mi] 106cal 2) 1mi - 8:09(8:09/mi) 140/153bpm [1141b/mi] 105cal 3) 1mi - 8:54(8:54/mi) 138/154bpm [1228b/mi] 106cal 4) 1mi - 8:30(8:30/mi) 143/155bpm [1216b/mi] 108cal 5) 1mi - 8:05(8:05/mi) 141/152bpm [1141b/mi] 97cal 6) 0.03mi - 16(8:17/mi) 152/153bpm [1259b/mi] 3cal Add a comment	-	-	12.6mi, 1:57:46 Run - General 1) 1mi - 8:56(8:56/mi) 138/149bpm [1233b/mi] 115cal 2) 1mi - 9:16(9:16/mi) 150/156bpm [1389b/mi] 129cal 3) 1mi - 8:27(8:27/mi) 152/156bpm [1285b/mi] 119cal 4) 1mi - 8:47(8:47/mi) 150/157bpm [1318b/mi] 120cal 5) 1mi - 9:40(9:40/mi) 148/155bpm [1430b/mi] 123cal 6) 1mi - 8:35(8:35/mi) 152/158bpm [1304b/mi] 118cal 7) 1mi - 9:54(9:54/mi) 145/155bpm [1435b/mi] 118cal 8) 1mi - 11:14(11:14/mi) 146/162bpm [1640b/mi] 126cal 9) 1mi - 9:47(9:47/mi) 147/161bpm [1439b/mi] 111cal 10) 1mi - 9:51(9:51/mi) 141/150bpm [1389b/mi] 82cal 11) 1mi - 9:30(9:30/mi) 143/158bpm [1358b/mi] 88cal 12) 1mi - 8:36(8:36/mi) 149/154bpm [1282b/mi] 105cal 13) 0.6mi - 5:13(8:37/mi) 149/152bpm [1285b/mi] 61cal 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
5.3mi, 51:41 Run - General 1) 1mi - 10:16(10:16/mi) 134/152bpm [1376b/mi] 125cal 2) 1mi - 9:08(9:08/mi) 138/147bpm [1261b/mi] 113cal 3) 1mi - 9:14(9:14/mi) 142/158bpm [1312b/mi] 115cal 4) 1mi - 9:44(9:44/mi) 136/150bpm [1324b/mi] 109cal 5) 1mi - 10:37(10:37/mi) 143/162bpm [1519b/mi] 128cal 6) 0.29mi - 2:41(9:17/mi) 134/140bpm [1243b/mi] 25cal Add a comment	-	-	-	-	-	8.5mi, 1:11:54 Run - General 1) 1mi - 8:48(8:48/mi) 131/141bpm [1153b/mi] 105cal 2) 1mi - 8:16(8:16/mi) 141/145bpm [1166b/mi] 108cal 3) 1mi - 8:25(8:25/mi) 142/146bpm [1195b/mi] 110cal 4) 1mi - 8:27(8:27/mi) 142/146bpm [1200b/mi] 108cal 5) 1mi - 8:32(8:32/mi) 144/149bpm [1228b/mi] 109cal 6) 1mi - 8:21(8:21/mi) 142/146bpm [1186b/mi] 102cal 7) 1mi - 8:19(8:19/mi) 141/143bpm [1173b/mi] 96cal 8) 1mi - 8:21(8:21/mi) 142/148bpm [1186b/mi] 98cal 9) 0.5mi - 4:25(8:47/mi) 141/148bpm [1238b/mi] 48cal 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
-	4.6mi, 38:44 Run - General 1) 1mi - 8:24(8:24/mi) 132/146bpm [1109b/mi] 102cal 2) 1mi - 8:04(8:04/mi) 147/155bpm [1186b/mi] 111cal 3) 1mi - 8:04(8:04/mi) 146/152bpm [1178b/mi] 109cal 4) 1mi - 8:40(8:40/mi) 144/151bpm [1248b/mi] 111cal 5) 0.64mi - 5:31(8:37/mi) 146/151bpm [1258b/mi] 73cal Add a comment	4.2mi, 34:51 Run - General 1) 1mi - 8:15(8:15/mi) 135/146bpm [1114b/mi] 104cal 2) 1mi - 8:13(8:13/mi) 145/151bpm [1191b/mi] 112cal 3) 1mi - 8:14(8:14/mi) 144/149bpm [1187b/mi] 110cal 4) 1mi - 8:21(8:21/mi) 147/151bpm [1227b/mi] 113cal 5) 0.21mi - 1:47(8:26/mi) 143/146bpm [1207b/mi] 22cal Add a comment	5mi, 42:05 Run - General 1) 1mi - 8:33(8:33/mi) 129/140bpm [1104b/mi] 101cal 2) 1mi - 8:15(8:15/mi) 142/148bpm [1172b/mi] 111cal 3) 1mi - 8:23(8:23/mi) 142/148bpm [1190b/mi] 110cal 4) 1mi - 8:14(8:14/mi) 143/146bpm [1177b/mi] 109cal 5) 1mi - 8:36(8:36/mi) 143/148bpm [1231b/mi] 110cal 6) 0.01mi - 3(7:05/mi) 140/140bpm [991b/mi] Add a comment	3.4mi, 28:49 Run - General 1) 1mi - 8:36(8:36/mi) 134/145bpm [1152b/mi] 108cal 2) 1mi - 8:26(8:26/mi) 145/150bpm [1224b/mi] 116cal 3) 1mi - 8:17(8:17/mi) 146/153bpm [1209b/mi] 114cal 4) 0.41mi - 3:31(8:37/mi) 147/151bpm [1266b/mi] 48cal Add a comment	4.3mi, 37:17 Run - General 1) 1mi - 8:20(8:20/mi) 138/151bpm [1150b/mi] 109cal 2) 1mi - 8:45(8:45/mi) 144/158bpm [1260b/mi] 120cal 3) 1mi - 8:37(8:37/mi) 146/155bpm [1258b/mi] 116cal 4) 1mi - 8:57(8:57/mi) 145/151bpm [1298b/mi] 119cal 5) 0.3mi - 2:38(8:39/mi) 145/149bpm [1254b/mi] 35cal Add a comment	-

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