Dunk

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Recent Training
17th Jun	General	3.6mi	39:50
15th Jun	Disc Golf	1.2mi	54:20
15th Jun	Disc Golf	0.9mi	48:31
15th Jun	Road Biking	14.9mi	1:00:42
13th Jun	General	0.8mi	15:00

12 Month Benchmarks	Run	Bike
Mile	8:22	2:38
5k	28:34	9:38
5mi	48:20	18:03
10k	1:01:12	23:39
10mi	3:24:52	38:51
Half	4:17:34	53:11

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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 49.88	1:40:06 51.86	1:27:57 59.57	1:30:19 58.56			1:27:57 8:48/mi	59.57
13.1mi	2			2:03:11 56.64	2:19:24 50.53			2:03:11 9:24/mi	56.64
26.2mi	5		5:28:48 44.11	5:41:48 42.86	5:20:30 46.17	5:02:33 49.40	5:04:57 49.52	5:02:33 11:33/mi	49.52

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	49.52	26.2mi
2017		Result	WAVA	Distance
8 Oct	Chicago Marathon PB	5:02:33	49.40	26.2mi
2016		Result	WAVA	Distance
13 Nov	Outer Banks Marathon SB	5:20:30	46.17	26.2mi
1 May	Pittsburgh Half Marathon SB	2:19:24	50.53	13.1mi
24 Apr	George Washington Parkway Classic - 10 miles SB	1:30:19	58.56	10mi
2015		Result	WAVA	Distance
11 Oct	Chicago Marathon SB	5:41:48	42.86	26.2mi
26 Apr	George Washington Parkway Classic - 10 miles PB	1:27:57	59.57	10mi
19 Apr	Flying Pirate Half Marathon PB	2:03:11	56.64	13.1mi
12 Apr	Cherry Blossom Ten Mile Run	1:35:12	55.03	10mi
2014		Result	WAVA	Distance
23 Nov	Philadelphia Marathon SB	5:28:48	44.11	26.2mi
13 Apr	George Washington Parkway Classic SB	1:40:06	51.86	10mi
2013		Result	WAVA	Distance
7 Apr	Credit Union Cherry Blossom Ten Mile Run SB	1:43:07	49.88	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
2025	8	4	14	3	2	3	0	0	0	0	0	0	33
2025	63	67	53	26	29	12	0	0	0	0	0	0	250
2025	1	0	0	0	0	2	0	0	0	0	0	0	3
2025	8	0	81	37	61	38	0	0	0	0	0	0	225
2024	10	8	4	3	9	19	9	7	6	8	5	9	96
2024	73	69	97	88	74	103	61	80	61	67	69	89	932
2024	0	0	0	0	0	2	0	0	0	0	0	0	2
2024	0	7	38	0	48	83	65	77	47	54	65	7	491
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	0	1	0	0	0	0	0	0	0	0	0	1
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	11	0	0	0	0	0	0	0	0	1	0	2	14
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	10	28	13	2	0	1	0	0	0	1	1	11	68
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	12	5	6	7	8	5	7	7	5	6	15	25	107
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	47	34	49	31	29	26	3	8	5	6	6	5	247
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	60	78	41	28	44	41	18	19	29	5	19	49	431
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	13	14	8	7	10	6	10	8	8	8	8	25	127
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	19	14	11	8	6	10	1	0	5	3	7	15	100
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	0	1	6	2	8	11	2	0	4	21	19	19	93
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

Thu 22nd May May 22	Fri 23rd May May 23	Sat 24th May May 24	Sun 25th May May 25	Mon 26th May May 26	Tue 27th May May 27	Wed 28th May May 28
-	3.6mi, 41:39 Run - General	11.9mi, 55:25 Bike - General	-	-	3.8mi, 44:25 Run - General	-
Thu 29th May May 29	Fri 30th May May 30	Sat 31st May May 31	Sun 1st Jun Jun 1	Mon 2nd Jun Jun 2	Tue 3rd Jun Jun 3	Wed 4th Jun Jun 4
3.5mi, 40:16 Run - General	-	3.5mi, 39:27 Run - General	-	-	-	-
Thu 5th Jun Jun 5	Fri 6th Jun Jun 6	Sat 7th Jun Jun 7	Sun 8th Jun Jun 8	Mon 9th Jun Jun 9	Tue 10th Jun Jun 10	Wed 11th Jun Jun 11
-	-	4.1mi, 46:28 Run - General	-	15.1mi, 1:03:51 Bike - Road Biking	-	2.1mi, 1:00:38 Walk - General 3.1mi, 32:11 Run - Race 0.8mi, 9:03 Run - Warm Up
Thu 12th Jun Jun 12	Fri 13th Jun Jun 13	Sat 14th Jun Jun 14	Sun 15th Jun Jun 15	Mon 16th Jun Jun 16	Tue 17th Jun Jun 17	Wed 18th Jun Jun 18
8mi, 39:35 Bike - General	0.8mi, 15:00 Walk - General	-	1.2mi, 54:20 Cross - Disc Golf 0.9mi, 48:31 Cross - Disc Golf 14.9mi, 1:00:42 Bike - Road Biking	-	3.6mi, 39:50 Run - General	-

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