The Running Andy

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Recent Training
18th May	General	13.1mi	6:28:32
18th May	General	12.9mi	6:24:59
18th May	General	3.1mi	31:16
15th May	General	4.2mi	1:07:00
15th May	General	1.3mi	6:48

12 Month Benchmarks	Run	Bike
Mile	7:40	2:19
5k	24:05	9:33
5mi	41:11	16:57
10k	51:03	21:04
10mi	1:29:32	35:57
Half	1:57:55	47:57
20mi	3:13:46	1:15:07
Mara	4:26:06	1:41:32

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB

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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	0	1	4	26	0	0	0	0	0	0	0	31
2024	116	90	92	63	58	0	0	0	0	0	0	0	418
2024	17	18	21	19	3	0	0	0	0	0	0	0	78
2023	10	17	2	11	3	0	11	1	0	0	8	15	78
2023	0	0	0	0	0.4	0	0	0	0	0	0	0	0.4
2023	75	84	121	113	49	89	85	136	108	96	102	103	1162
2023	19	21	22	16	23	83	8	101	21	13	35	12	375
2022	0	0	0	6	4	12	10	11	0	1	6	8	58
2022	0	0	0	0	0	0	0	0	0.1	0	0	0	0.1
2022	105	93	48	38	18	63	49	109	143	164	109	78	1017
2022	42	65	3	93	188	67	84	49	50	33	14	18	707
2021	0	6	0	5	0	0	22	0	0	0	0	0	34
2021	0	0	0.1	0	0	0	0	0	0	0	0	0	0.1
2021	6	12	44	52	63	74	50	87	81	67	81	75	694
2021	40	97	256	303	431	192	331	385	239	61	52	36	2423
2020	0	1	0	0	0	0	0	0	17	0	0	0	18
2020	107	64	100	113	122	106	110	102	122	124	118	77	1265
2020	0	0	0	24	101	13	60	73	66	70	20	5	433
2019	0	0.1	0	0	0	0	0	0	0	0	0	0	0.1
2019	138	204	154	125	98	117	101	108	126	105	89	89	1452
2019	161	58	90	136	114	79	233	118	118	133	78	56	1374
2018	0	0	2	0	0	4	0	0	0	0	0	0	6
2018	106	108	122	101	126	100	114	54	74	111	105	87	1209
2018	92	178	125	99	84	118	147	167	198	60	67	62	1396
2017	0	0	0	0	0	0	0	0	1	0	0	0	1
2017	35	41	50	58	64	64	119	109	103	83	117	66	908
2017	170	94	56	17	75	171	158	142	76	28	75	107	1169
2016	0	0	0	0	0	0	0	0	13	0	0	0	13
2016	116	115	38	4	5	29	6	12	24	16	5	0	371
2016	280	202	98	165	206	168	110	111	51	70	55	100	1617
2015	0	0	0	0	0	0	0	2	4	4	0	0	10
2015	136	157	162	114	117	71	51	31	107	47	77	103	1175
2015	0	0	0	89	67	32	239	72	257	211	248	167	1382
2014	55	24	49	77	106	148	151	156	83	94	89	106	1140
2013	0	0	0	0	0	0	46	39	88	51	60	40	325
2012	0	0	0	0	0	0	4	6	0	0	0	0	11

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
-	-	5.6mi, 1:10:26 Run - General 1) 1mi - 11:59(11:59/mi) 120/132bpm [1439b/mi] 136cal 297/418W 2) 1mi - 13:06(13:06/mi) 136/151bpm [1781b/mi] 151cal 255/448W 3) 1mi - 11:29(11:29/mi) 146/153bpm [1677b/mi] 150cal 327/466W 4) 1mi - 13:10(13:10/mi) 139/153bpm [1829b/mi] 147cal 264/427W 5) 1mi - 13:37(13:37/mi) 144/163bpm [1962b/mi] 152cal 246/415W 6) 0.61mi - 7:05(11:40/mi) 152/159bpm [1774b/mi] 89cal 309/432W Add a comment 1.3mi, 6:44 Bike - General 1) 1.32mi - 6:44(5:05/mi) 96/114bpm [488b/mi] 42cal Add a comment 1.3mi, 6:48 Bike - General 1) 1.33mi - 6:48(5:06/mi) 94/119bpm [479b/mi] 41cal Add a comment	1.3mi, 6:59 Bike - General 1) 1.33mi - 6:59(5:14/mi) 112/123bpm [587b/mi] 61cal Add a comment 1.3mi, 6:15 Bike - General 1) 1.33mi - 6:15(4:42/mi) 95/124bpm [447b/mi] 38cal Add a comment	1.3mi, 6:57 Bike - General 1) 1.34mi - 6:57(5:12/mi) 100/139bpm [520b/mi] 47cal Add a comment 1.3mi, 6:32 Bike - General 1) 1.32mi - 6:32(4:58/mi) 110/130bpm [546b/mi] 56cal Add a comment	3.1mi, 27:34 Run - General 1) 1mi - 9:07(9:07/mi) 132/145bpm [1204b/mi] 122cal 375/471W 2) 1mi - 8:55(8:55/mi) 151/161bpm [1347b/mi] 129cal 380/452W 3) 1mi - 8:34(8:34/mi) 152/160bpm [1302b/mi] 126cal 394/479W 4) 0.12mi - 57(7:51/mi) 147/149bpm [1153b/mi] 14cal 399/447W Add a comment	6.2mi, 52:32 Run - General 1) 1mi - 8:25(8:25/mi) 125/134bpm [1052b/mi] 108cal 399/469W 2) 1mi - 8:19(8:19/mi) 135/145bpm [1123b/mi] 115cal 393/432W 3) 1mi - 8:33(8:33/mi) 143/147bpm [1222b/mi] 123cal 399/464W 4) 1mi - 8:39(8:39/mi) 139/145bpm [1201b/mi] 118cal 415/486W 5) 1mi - 8:30(8:30/mi) 142/144bpm [1208b/mi] 118cal 397/438W 6) 1mi - 8:26(8:26/mi) 141/144bpm [1189b/mi] 113cal 392/437W 7) 0.21mi - 1:40(8:08/mi) 139/143bpm [1130b/mi] 22cal 416/476W 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
0.7mi, 15:16 Walk - General 1) 0.72mi - 15:14(21:15/mi) 87/105bpm [1848b/mi] 101cal 63/125rpm 2) 0mi - 2(34:05/mi) 87/105bpm [2966b/mi] 59/60rpm Add a comment 5.2mi, 1:23:27 Run - General 1) 1mi - 28:07(28:07/mi) 92/134bpm [2587b/mi] 137cal 22/86rpm 2) 1mi - 11:09(11:09/mi) 127/145bpm [1416b/mi] 135cal 84/88rpm 3) 1mi - 13:42(13:42/mi) 117/140bpm [1604b/mi] 142cal 68/87rpm 4) 1mi - 11:56(11:56/mi) 117/134bpm [1396b/mi] 130cal 83/87rpm 5) 1mi - 14:02(14:02/mi) 131/146bpm [1838b/mi] 152cal 67/88rpm 6) 0.23mi - 4:31(19:38/mi) 136/145bpm [2670b/mi] 43cal 46/84rpm Add a comment	-	-	-	-	8.9mi, 4:36:05 Walk - General 1) 1mi - 27:01(27:01/mi) 93/117bpm [2513b/mi] 141cal 37/79rpm 2) 1mi - 29:17(29:17/mi) 117/148bpm [3426b/mi] 208cal 34/79rpm 3) 1mi - 32:44(32:44/mi) 106/148bpm [3470b/mi] 199cal 31/60rpm 4) 1mi - 32:02(32:02/mi) 121/163bpm [3876b/mi] 245cal 33/80rpm 5) 1mi - 31:36(31:36/mi) 107/139bpm [3382b/mi] 171cal 36/106rpm 6) 1mi - 28:10(28:10/mi) 113/134bpm [3182b/mi] 147cal 37/78rpm 7) 1mi - 26:54(26:54/mi) 115/138bpm [3094b/mi] 154cal 43/80rpm 8) 1mi - 25:16(25:16/mi) 103/128bpm [2602b/mi] 110cal 31/74rpm 9) 0.92mi - 43:06(46:53/mi) 86/114bpm [4032b/mi] 160cal 7/59rpm Add a comment 1mi, 34:00 Walk - General 1) 1mi - 33:57(33:57/mi) 71/88bpm [2411b/mi] 98cal 4/59rpm 2) 0.02mi - 3(2:20/mi) 77/77bpm [179b/mi] Add a comment 0.8mi, 17:22 Walk - General 1) 0.75mi - 17:22(23:04/mi) 96/110bpm [2215b/mi] 97cal 22/61rpm Add a comment 3.2mi, 34:46 Run - General 1) 1mi - 10:53(10:53/mi) 128/152bpm [1393b/mi] 131cal 310/395W 2) 1mi - 11:12(11:12/mi) 147/156bpm [1647b/mi] 146cal 303/487W 3) 1mi - 11:04(11:04/mi) 154/161bpm [1706b/mi] 149cal 306/413W 4) 0.16mi - 1:36(10:01/mi) 158/160bpm [1583b/mi] 23cal 363/419W Add a comment 0.4mi, 17:48 Walk - General 1) 0.36mi - 17:48(49:21/mi) 71/90bpm [3504b/mi] 57cal 17/74rpm Add a comment 0.1mi, 10:42 Walk - General 1) 0.12mi - 10:42(1:28:18/mi) 67/82bpm [5916b/mi] 24cal 1/63rpm Add a comment	1.3mi, 31:54 Walk - General 1) 1mi - 26:00(26:00/mi) 119/147bpm [3094b/mi] 194cal 41/76rpm 2) 0.25mi - 5:54(23:15/mi) 111/119bpm [2582b/mi] 32cal 45/66rpm Add a comment 9.6mi, 1:42:48 Run - General 1) 1mi - 10:11(10:11/mi) 147/166bpm [1498b/mi] 137cal 342/422W 2) 1mi - 9:53(9:53/mi) 153/158bpm [1513b/mi] 136cal 318/402W 3) 1mi - 10:40(10:40/mi) 157/167bpm [1674b/mi] 146cal 330/395W 4) 1mi - 10:11(10:11/mi) 155/173bpm [1579b/mi] 139cal 311/446W 5) 1mi - 10:59(10:59/mi) 169/179bpm [1855b/mi] 155cal 335/423W 6) 1mi - 11:05(11:05/mi) 168/173bpm [1861b/mi] 153cal 337/417W 7) 1mi - 10:47(10:47/mi) 171/176bpm [1844b/mi] 152cal 330/458W 8) 1mi - 10:51(10:51/mi) 170/177bpm [1845b/mi] 151cal 322/456W 9) 1mi - 11:29(11:29/mi) 171/177bpm [1965b/mi] 158cal 314/445W 10) 0.59mi - 6:41(11:16/mi) 168/172bpm [1893b/mi] 91cal 292/363W 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
6.2mi, 1:01:31 Run - General 1) 1mi - 8:53(8:53/mi) 170/179bpm [1510b/mi] 139cal 392/473W 2) 1mi - 11:19(11:19/mi) 180/184bpm [2036b/mi] 179cal 350/549W 3) 1mi - 10:13(10:13/mi) 178/182bpm [1820b/mi] 161cal 342/471W 4) 1mi - 8:50(8:50/mi) 173/176bpm [1528b/mi] 137cal 318/427W 5) 1mi - 9:56(9:56/mi) 177/181bpm [1757b/mi] 151cal 338/456W 6) 1mi - 10:45(10:45/mi) 176/182bpm [1893b/mi] 160cal 328/396W 7) 0.19mi - 1:35(8:22/mi) 182/187bpm [1523b/mi] 25cal 376/453W Add a comment	-	4.8mi, 51:59 Run - General 1) 1mi - 10:14(10:14/mi) 134/158bpm [1370b/mi] 129cal 322/403W 2) 1mi - 10:04(10:04/mi) 162/168bpm [1632b/mi] 145cal 350/475W 3) 1mi - 12:24(12:24/mi) 157/165bpm [1947b/mi] 165cal 269/450W 4) 1mi - 9:56(9:56/mi) 166/176bpm [1649b/mi] 143cal 341/436W 5) 0.84mi - 9:21(11:11/mi) 167/178bpm [1868b/mi] 128cal 313/440W Add a comment	-	-	3.1mi, 26:18 Run - General 1) 1mi - 8:08(8:08/mi) 128/134bpm [1042b/mi] 104cal 391/451W 2) 1mi - 8:38(8:38/mi) 140/145bpm [1208b/mi] 119cal 408/473W 3) 1mi - 8:44(8:44/mi) 138/142bpm [1205b/mi] 117cal 400/531W 4) 0.12mi - 49(7:00/mi) 141/142bpm [986b/mi] 11cal 452/492W Add a comment	6.1mi, 54:38 Run - General 1) 1mi - 8:51(8:51/mi) 146/156bpm [1292b/mi] 127cal 391/492W 2) 1mi - 8:40(8:40/mi) 154/158bpm [1335b/mi] 128cal 394/467W 3) 1mi - 9:48(9:48/mi) 149/155bpm [1460b/mi] 136cal 386/496W 4) 1mi - 9:05(9:05/mi) 144/148bpm [1308b/mi] 122cal 352/475W 5) 1mi - 9:01(9:01/mi) 144/149bpm [1297b/mi] 120cal 367/461W 6) 1mi - 8:42(8:42/mi) 143/149bpm [1245b/mi] 122cal 378/428W 7) 0.07mi - 32(7:48/mi) 141/141bpm [1101b/mi] 8cal 411/424W 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
-	4.4mi, 46:13 Run - General 1) 1.39mi - 15:00(10:49/mi) 136/153bpm [1471b/mi] 183cal 306/403W 2) 0.04mi - 15(5:34/mi) 151/152bpm [841b/mi] 4cal 350/763W 3) 0.28mi - 3:00(10:43/mi) 151/159bpm [1618b/mi] 40cal 332/757W 4) 0.04mi - 15(5:38/mi) 147/148bpm [829b/mi] 3cal 499/703W 5) 0.29mi - 3:00(10:28/mi) 148/155bpm [1548b/mi] 39cal 330/684W 6) 0.05mi - 15(5:13/mi) 154/155bpm [804b/mi] 4cal 550/775W 7) 0.46mi - 5:00(10:54/mi) 155/163bpm [1689b/mi] 65cal 319/737W 8) 0.05mi - 15(5:27/mi) 157/159bpm [857b/mi] 4cal 521/724W 9) 0.28mi - 3:00(10:35/mi) 162/166bpm [1714b/mi] 41cal 329/707W 10) 0.05mi - 15(5:31/mi) 160/160bpm [883b/mi] 4cal 367/729W 11) 0.28mi - 3:00(10:37/mi) 161/163bpm [1710b/mi] 41cal 318/675W 12) 0.05mi - 15(5:23/mi) 160/162bpm [862b/mi] 4cal 448/785W 13) 0.44mi - 5:00(11:26/mi) 162/174bpm [1852b/mi] 68cal 310/662W 14) 0.02mi - 15(11:03/mi) 159/159bpm [1757b/mi] 3cal 330/336W 15) 0.27mi - 3:00(10:57/mi) 161/162bpm [1764b/mi] 40cal 328/383W 16) 0.02mi - 15(10:00/mi) 160/161bpm [1601b/mi] 3cal 321/330W 17) 0.28mi - 3:00(10:54/mi) 159/161bpm [1734b/mi] 41cal 332/381W 18) 0.02mi - 15(10:40/mi) 161/161bpm [1718b/mi] 3cal 340/349W 19) 0.09mi - 58(10:34/mi) 161/162bpm [1701b/mi] 14cal 340/357W Add a comment	4.2mi, 1:07:00 Run - General 1) 1mi - 16:40(16:40/mi) 135/157bpm [2249b/mi] 185cal 208/441W 2) 1mi - 14:25(14:25/mi) 151/172bpm [2177b/mi] 183cal 225/480W 3) 1mi - 14:42(14:42/mi) 142/161bpm [2087b/mi] 162cal 232/345W 4) 1mi - 18:00(18:00/mi) 123/153bpm [2214b/mi] 134cal 168/354W 5) 0.24mi - 3:14(13:16/mi) 141/146bpm [1870b/mi] 37cal 225/349W Add a comment 1.3mi, 6:48 Bike - General 1) 1.34mi - 6:48(5:05/mi) 68/88bpm [346b/mi] 16cal Add a comment 1.3mi, 6:50 Bike - General 1) 1.34mi - 6:50(5:06/mi) 104/114bpm [531b/mi] 50cal Add a comment	-	-	13.1mi, 6:28:32 Walk - General 1) 0.62mi - 14:47(23:47/mi) 115/128bpm [2735b/mi] 96cal 43/62rpm 2) 0.62mi - 17:00(27:22/mi) 103/123bpm [2818b/mi] 77cal 31/65rpm 3) 0.62mi - 19:46(31:48/mi) 102/117bpm [3244b/mi] 74cal 23/75rpm 4) 0.62mi - 19:33(31:28/mi) 107/125bpm [3367b/mi] 85cal 23/80rpm 5) 0.62mi - 15:55(25:37/mi) 95/120bpm [2434b/mi] 62cal 32/78rpm 6) 0.62mi - 24:48(39:55/mi) 97/121bpm [3873b/mi] 87cal 17/79rpm 7) 0.62mi - 16:36(26:43/mi) 94/113bpm [2511b/mi] 64cal 31/79rpm 8) 0.62mi - 14:48(23:50/mi) 94/105bpm [2240b/mi] 62cal 36/64rpm 9) 0.62mi - 16:21(26:19/mi) 91/118bpm [2395b/mi] 63cal 33/65rpm 10) 0.62mi - 12:08(19:32/mi) 90/103bpm [1758b/mi] 56cal 54/63rpm 11) 0.62mi - 19:18(31:03/mi) 88/103bpm [2733b/mi] 70cal 32/80rpm 12) 0.62mi - 19:17(31:02/mi) 93/119bpm [2885b/mi] 80cal 29/62rpm 13) 0.62mi - 22:38(36:25/mi) 92/113bpm [3351b/mi] 77cal 24/73rpm 14) 0.62mi - 17:12(27:41/mi) 90/112bpm [2492b/mi] 67cal 30/65rpm 15) 0.62mi - 17:45(28:34/mi) 102/118bpm [2914b/mi] 83cal 33/62rpm 16) 0.62mi - 21:23(34:25/mi) 103/122bpm [3544b/mi] 94cal 29/77rpm 17) 0.62mi - 16:02(25:49/mi) 104/116bpm [2684b/mi] 71cal 34/80rpm 18) 0.62mi - 27:50(44:48/mi) 94/106bpm [4210b/mi] 88cal 21/78rpm 19) 0.62mi - 19:53(32:00/mi) 102/124bpm [3265b/mi] 88cal 30/111rpm 20) 0.62mi - 15:16(24:34/mi) 110/118bpm [2702b/mi] 78cal 34/65rpm 21) 0.62mi - 18:20(29:30/mi) 99/126bpm [2920b/mi] 70cal 40/79rpm 22) 0.09mi - 1:55(21:02/mi) 93/98bpm [1955b/mi] 9cal 48/60rpm Add a comment 12.9mi, 6:24:59 Run - General 1) 1mi - 25:52(25:52/mi) 114/135bpm [2949b/mi] 180cal 124/233W 2) 1mi - 29:50(29:50/mi) 103/122bpm [3073b/mi] 139cal 71/205W 3) 1mi - 30:11(30:11/mi) 98/121bpm [2959b/mi] 152cal 77/217W 4) 1mi - 33:29(33:29/mi) 100/121bpm [3348b/mi] 165cal 78/249W 5) 1mi - 26:59(26:59/mi) 104/119bpm [2806b/mi] 137cal 83/206W 6) 1mi - 22:23(22:23/mi) 105/136bpm [2351b/mi] 125cal 105/213W 7) 1mi - 27:06(27:06/mi) 105/119bpm [2846b/mi] 138cal 80/173W 8) 1mi - 37:48(37:48/mi) 100/134bpm [3781b/mi] 178cal 55/241W 9) 1mi - 26:21(26:21/mi) 101/124bpm [2662b/mi] 141cal 101/193W 10) 1mi - 32:56(32:56/mi) 112/131bpm [3689b/mi] 205cal 95/278W 11) 1mi - 38:54(38:54/mi) 103/125bpm [4007b/mi] 177cal 59/195W 12) 1mi - 30:17(30:17/mi) 116/143bpm [3514b/mi] 215cal 94/335W 13) 0.87mi - 22:50(26:17/mi) 113/139bpm [2969b/mi] 128cal 104/381W Add a comment 3.1mi, 31:16 Run - General 1) 1mi - 8:48(8:48/mi) 137/147bpm [1205b/mi] 119cal 397/541W 2) 1mi - 9:49(9:49/mi) 161/174bpm [1581b/mi] 144cal 349/529W 3) 1mi - 12:04(12:04/mi) 148/168bpm [1786b/mi] 145cal 274/439W 4) 0.05mi - 35(10:47/mi) 144/149bpm [1553b/mi] 7cal 273/365W Add a comment	-

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