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Steven McC
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Miles
2729
Miles
399

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Recent Training
1st Dec	General	3.1mi	21:28
29th Nov	Recovery Run	4.2mi	40:00
28th Nov	Long Run	13.8mi	2:00:01
24th Nov	Marathon Pace	6.2mi	59:26
22nd Nov	Tempo	5.1mi	35:41

12 Month Benchmarks	Run	Bike
Mile	6:05	6:26
5k	19:23	20:13
5mi	34:54	36:05
10k	43:22	44:50
10mi	1:12:06	1:19:55
Half	1:39:15	0
20mi	2:57:54	0
Mara	4:04:53	0

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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
2022	80	73	93	143	111	122	111	128	111	97	102	3	1177
2022	19	0	0	0	0	0	0	0	0	0	0	0	19
2021	78	85	105	77	76	54	80	59	67	86	49	32	848
2021	23	10	0	40	52	32	0	12	3	0	0	13	186
2020	0	0	0	53	89	82	106	60	53	97	96	68	704
2020	0	0	0	0	0	0	0	61	53	26	7	47	194

Fri 4th Nov Nov 4	Sat 5th Nov Nov 5	Sun 6th Nov Nov 6	Mon 7th Nov Nov 7	Tue 8th Nov Nov 8	Wed 9th Nov Nov 9	Thu 10th Nov Nov 10
-	16.8mi, 2:30:01 Run - Long Run Split Summary === 1) 1m - 9:04(9:04/m) 154/172bpm [1395b/mi] 127cal 6.62/7.66mph 2) 1m - 8:55(8:55/m) 168/177bpm [1498b/mi] 139cal 6.73/6.99mph 3) 1m - 9:20(9:20/m) 169/176bpm [1579b/mi] 146cal 6.42/7.64mph 4) 1m - 8:59(8:59/m) 171/178bpm [1536b/mi] 143cal 6.68/7.28mph 5) 1m - 9:07(9:07/m) 165/174bpm [1504b/mi] 138cal 6.58/6.64mph 6) 1m - 9:10(9:10/m) 167/173bpm [1531b/mi] 140cal 6.55/6.76mph 7) 1m - 8:39(8:39/m) 167/172bpm [1444b/mi] 132cal 6.94/7.1mph 8) 1m - 12:23(12:23/m) 147/172bpm [1820b/mi] 125cal 4.85/7.51mph 9) 1m - 8:24(8:24/m) 151/168bpm [1267b/mi] 84cal 7.15/7.51mph 10) 1m - 8:26(8:26/m) 142/148bpm [1198b/mi] 42cal 7.11/7.72mph 11) 1m - 8:28(8:28/m) 141/167bpm [1194b/mi] 40cal 7.09/7.22mph 12) 1m - 9:18(9:18/m) 136/148bpm [1266b/mi] 32cal 6.45/8.1mph 13) 1m - 8:25(8:25/m) 136/144bpm [1145b/mi] 29cal 7.13/7.6mph 14) 1m - 8:15(8:15/m) 138/148bpm [1137b/mi] 37cal 7.28/7.6mph 15) 1m - 8:21(8:21/m) 141/152bpm [1178b/mi] 46cal 7.18/7.72mph 16) 1m - 8:17(8:17/m) 135/146bpm [1119b/mi] 32cal 7.24/7.81mph 17) 0.81m - 6:31(8:03/m) 138/151bpm [1111b/mi] 31cal 7.45/7.83mph Add a comment	4.2mi, 40:00 Run - Recovery Run Add a comment	3.2mi, 21:48 Run - Tempo Split Summary === 1) 1m - 7:08(7:08/m) 152/168bpm [1084b/mi] 92cal 8.42/9.56mph 2) 1m - 6:56(6:56/m) 167/202bpm [1158b/mi] 100cal 8.65/8.91mph 3) 1m - 6:47(6:47/m) 176/180bpm [1194b/mi] 104cal 8.85/9.27mph 4) 0.15m - 58(6:27/m) 177/182bpm [1140b/mi] 14cal 9.31/9.31mph Add a comment	-	-	6.2mi, 53:34 Run - Marathon Pace Split Summary === 1) 1m - 9:08(9:08/m) 176/184bpm [1607b/mi] 145cal 6.57/7.58mph 2) 1m - 8:51(8:51/m) 183/187bpm [1620b/mi] 151cal 6.78/7.39mph 3) 1m - 8:26(8:26/m) 180/190bpm [1517b/mi] 141cal 7.12/7.43mph 4) 1m - 8:29(8:29/m) 154/162bpm [1306b/mi] 107cal 7.08/7.58mph 5) 1m - 8:27(8:27/m) 151/173bpm [1277b/mi] 97cal 7.1/7.56mph 6) 1m - 8:25(8:25/m) 153/160bpm [1289b/mi] 100cal 7.12/7.33mph 7) 0.22m - 1:48(8:05/m) 158/162bpm [1278b/mi] 24cal 7.42/7.49mph Add a comment
Fri 11th Nov Nov 11	Sat 12th Nov Nov 12	Sun 13th Nov Nov 13	Mon 14th Nov Nov 14	Tue 15th Nov Nov 15	Wed 16th Nov Nov 16	Thu 17th Nov Nov 17
-	-	3.1mi, 19:32 Run - Race Split Summary === 1) 1m - 6:07(6:07/m) 130/144bpm [796b/mi] 65cal 9.8/11.44mph 2) 1m - 6:16(6:16/m) 142/149bpm [890b/mi] 76cal 9.57/10.16mph 3) 1m - 6:23(6:23/m) 133/150bpm [848b/mi] 65cal 9.4/9.93mph 4) 0.12m - 46(6:07/m) 134/136bpm [820b/mi] 7cal 9.81/9.58mph 13th Nov 2022, 8:45pm SeanMc wrote: amazing run, well done :-) 15th Nov 2022, 6:04pm Steven McC wrote: Thank you, brilliant run by you too, thank you for waiting for me :-) Add a comment	-	4.2mi, 40:00 Run - Recovery Run Add a comment	-	6.3mi, 58:34 Run - Marathon Pace Split Summary === 1) 1m - 9:38(9:38/m) 167/180bpm [1609b/mi] 144cal 6.23/7.41mph 2) 1m - 9:27(9:27/m) 172/182bpm [1626b/mi] 146cal 6.35/6.97mph 3) 1m - 9:17(9:17/m) 178/190bpm [1652b/mi] 152cal 6.46/6.64mph 4) 1m - 9:30(9:30/m) 194/204bpm [1845b/mi] 174cal 6.31/6.7mph 5) 1m - 9:05(9:05/m) 194/211bpm [1763b/mi] 165cal 6.6/6.76mph 6) 1m - 9:20(9:20/m) 187/195bpm [1744b/mi] 167cal 6.43/6.76mph 7) 0.25m - 2:16(9:00/m) 179/185bpm [1610b/mi] 37cal 6.67/6.68mph Add a comment
Fri 18th Nov Nov 18	Sat 19th Nov Nov 19	Sun 20th Nov Nov 20	Mon 21st Nov Nov 21	Tue 22nd Nov Nov 22	Wed 23rd Nov Nov 23	Thu 24th Nov Nov 24
-	18.8mi, 2:45:02 Run - Long Run Split Summary === 1) 1m - 9:03(9:03/m) 126/147bpm [1139b/mi] 91cal 6.63/7.41mph 2) 1m - 8:56(8:56/m) 137/142bpm [1224b/mi] 100cal 6.71/7.08mph 3) 1m - 9:22(9:22/m) 135/142bpm [1265b/mi] 97cal 6.4/7.58mph 4) 1m - 8:52(8:52/m) 135/140bpm [1197b/mi] 88cal 6.77/7.58mph 5) 1m - 9:53(9:53/m) 135/155bpm [1334b/mi] 90cal 6.07/7.1mph 6) 1m - 8:58(8:58/m) 160/186bpm [1435b/mi] 119cal 6.69/7.1mph 7) 1m - 8:35(8:35/m) 169/177bpm [1451b/mi] 123cal 6.99/7.24mph 8) 1m - 8:36(8:36/m) 169/173bpm [1452b/mi] 121cal 6.98/7.18mph 9) 1m - 8:37(8:37/m) 165/183bpm [1422b/mi] 118cal 6.96/7.45mph 10) 1m - 9:28(9:28/m) 160/169bpm [1515b/mi] 120cal 6.34/7.45mph 11) 1m - 8:35(8:35/m) 160/165bpm [1375b/mi] 109cal 6.98/7.22mph 12) 1m - 8:30(8:30/m) 166/178bpm [1412b/mi] 115cal 7.06/7.31mph 13) 1m - 8:33(8:33/m) 168/174bpm [1437b/mi] 119cal 7.01/7.31mph 14) 1m - 8:36(8:37/m) 167/172bpm [1438b/mi] 118cal 6.97/7.41mph 15) 1m - 8:36(8:36/m) 163/172bpm [1402b/mi] 110cal 6.97/7.06mph 16) 1m - 8:41(8:41/m) 151/163bpm [1310b/mi] 66cal 6.91/7.31mph 17) 1m - 8:23(8:23/m) 148/155bpm [1240b/mi] 44cal 7.16/7.35mph 18) 1m - 8:10(8:10/m) 149/160bpm [1216b/mi] 50cal 7.35/7.78mph 19) 0.83m - 6:37(7:56/m) 153/164bpm [1214b/mi] 58cal 7.56/7.85mph Add a comment	4.2mi, 40:00 Run - Recovery Run Add a comment	-	5.1mi, 35:41 Run - Tempo Split Summary === 1) 1m - 7:08(7:08/m) 146/164bpm [1041b/mi] 88cal 8.41/9.14mph 2) 1m - 7:07(7:07/m) 148/153bpm [1054b/mi] 90cal 8.42/8.77mph 3) 1m - 7:01(7:01/m) 149/155bpm [1044b/mi] 88cal 8.56/8.89mph 4) 1m - 7:00(7:00/m) 154/165bpm [1078b/mi] 91cal 8.57/8.91mph 5) 1m - 7:06(7:06/m) 149/164bpm [1057b/mi] 86cal 8.46/8.77mph 6) 0.05m - 20(7:14/m) 148/149bpm [1070b/mi] 4cal 8.3/8.66mph Add a comment	-	6.2mi, 59:26 Run - Marathon Pace Split Summary === 1) 1m - 9:55(9:55/m) 157/175bpm [1556b/mi] 139cal 6.05/7.2mph 2) 1m - 9:45(9:45/m) 171/178bpm [1666b/mi] 151cal 6.16/6.7mph 3) 1m - 9:33(9:33/m) 175/179bpm [1671b/mi] 153cal 6.29/6.53mph 4) 1m - 9:31(9:31/m) 173/180bpm [1646b/mi] 150cal 6.31/6.93mph 5) 1m - 9:25(9:25/m) 172/178bpm [1621b/mi] 147cal 6.37/6.72mph 6) 1m - 9:23(9:23/m) 174/180bpm [1632b/mi] 149cal 6.4/6.62mph 7) 0.21m - 1:55(8:55/m) 175/177bpm [1560b/mi] 30cal 6.73/6.8mph Add a comment
Fri 25th Nov Nov 25	Sat 26th Nov Nov 26	Sun 27th Nov Nov 27	Mon 28th Nov Nov 28	Tue 29th Nov Nov 29	Wed 30th Nov Nov 30	Thu 1st Dec Dec 1
-	-	-	13.8mi, 2:00:01 Run - Long Run Split Summary === 1) 1m - 9:02(9:02/m) 108/116bpm [975b/mi] 64cal 6.64/9.02mph 2) 1m - 8:58(8:58/m) 124/141bpm [1111b/mi] 81cal 6.7/6.93mph 3) 1m - 9:02(9:02/m) 134/141bpm [1210b/mi] 93cal 6.65/7.16mph 4) 1m - 9:03(9:03/m) 147/162bpm [1331b/mi] 109cal 6.63/7.01mph 5) 1m - 9:42(9:42/m) 149/184bpm [1446b/mi] 117cal 6.18/6.89mph 6) 1m - 8:44(8:44/m) 158/184bpm [1379b/mi] 113cal 6.87/7.08mph 7) 1m - 8:12(8:12/m) 152/157bpm [1248b/mi] 99cal 7.31/7.68mph 8) 1m - 8:57(8:57/m) 152/171bpm [1360b/mi] 104cal 6.7/7.39mph 9) 1m - 8:29(8:29/m) 155/163bpm [1316b/mi] 105cal 7.07/7.51mph 10) 1m - 8:34(8:34/m) 161/170bpm [1378b/mi] 111cal 7.01/7.16mph 11) 1m - 8:38(8:38/m) 160/174bpm [1381b/mi] 111cal 6.95/7.22mph 12) 1m - 8:24(8:24/m) 158/163bpm [1327b/mi] 101cal 7.14/7.58mph 13) 1m - 8:12(8:12/m) 154/182bpm [1263b/mi] 84cal 7.31/7.64mph 14) 0.76m - 6:04(8:00/m) 174/183bpm [1391b/mi] 88cal 7.5/7.76mph Add a comment	4.2mi, 40:00 Run - Recovery Run Add a comment	-	3.1mi, 21:28 Run - General Split Summary === 1) 1m - 6:57(6:57/m) 143/160bpm [994b/mi] 92cal 8.63/10.83mph 2) 1m - 6:52(6:52/m) 147/152bpm [1008b/mi] 94cal 8.75/9.14mph 3) 1m - 6:43(6:43/m) 146/152bpm [981b/mi] 90cal 8.93/9.33mph 4) 0.14m - 56(6:30/m) 143/146bpm [928b/mi] 12cal 9.24/9.18mph Add a comment

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