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Recent Training
16th Apr	General	3.3mi	30:38
15th Apr	Yoga	0mi	23:16
14th Apr	General	4.7mi	1:43:36
9th Apr	General	2.6mi	24:12
8th Apr	Commuting	4.7mi	32:33

12 Month Benchmarks	Run	Bike
Mile	6:56	2:48
5k	24:19	9:09
5mi	42:43	14:59
10k	55:32	18:48

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2024 Targets	Set your targets
Bike 500 Run 400 Swim 5

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2016	2017	2018	2019	2021	2022	2023	PB	WB
1mi	1							7:15 58.54	7:15 7:15/mi	58.54
5km	4			22:51 64.48			23:47 62.20	23:18 63.65	22:51 7:21/mi	64.48
7km	1							34:09 61.20	34:09 7:51/mi	61.20
5mi	2					36:56 64.92			36:56 7:23/mi	64.92
10km	6	53:44 55.32	52:39 56.45		47:35 62.68	46:15 64.77		49:15 61.00	46:15 7:27/mi	64.77
10mi	1					1:19:50 61.72			1:19:50 7:59/mi	61.72
13.1mi	4		2:06:07 51.12	1:50:53 58.16	1:44:34 61.68				1:44:34 7:59/mi	61.68

2023		Result	WAVA	Distance
4 Oct	Chingford League - Lee Valley Velopark		0.00	5km
28 Jul	Wedding Day 7K PB	34:09	61.20	7km
27 Jun	Sri Chinmoy 5K Series SB	23:18	63.65	5km
21 Jun	Dulwich Midsummer Relays PB	7:15	58.54	1mi
2 Apr	ABP Southampton 10km	49:24	60.82	10km
19 Mar	Eastleigh 10K SB	49:15	61.00	10km
2022		Result	WAVA	Distance
1 Nov	Chingford League - Hog Hill	25:06	58.94	5km
28 Jun	Sri Chinmoy 5K Series SB	23:47	62.20	5km
29 May	Ride London-Essex 100	6:25:04	0.00	102mi
18 Apr	London Phoenix Easter Classic	5:36:03	0.00	113km
15 Jan	Met League XC fixture 4 wormwood scrubs	40:04	59.84	5mi
2021		Result	WAVA	Distance
17 Oct	Cabbage Patch 10 PB	1:19:50	61.72	10mi
19 Sep	Romsey 5 PB	36:56	64.92	5mi
1 Aug	Hendy Eastleigh 10K PB	46:15	64.77	10km
2019		Result	WAVA	Distance
27 May	Vitality London 10,000 SB	47:35	62.68	10km
5 May	ABP Southampton Half Marathon	1:47:37	59.98	13.1mi
10 Mar	The Big Half PB	1:44:34	61.68	13.1mi
2018		Result	WAVA	Distance
5 Aug	RunThrough Wimbledon Half - August SB	1:50:53	58.16	13.1mi
11 Jun	Sri Chinmoy 5K Series PB	22:51	64.48	5km
2017		Result	WAVA	Distance
23 Apr	ABP Southampton Half Marathon SB	2:06:07	51.12	13.1mi
19 Mar	Eastleigh 10k SB	52:39	56.45	10km
2016		Result	WAVA	Distance
2 Oct	RunThrough Hyde Park 10K SB	53:44	55.32	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	0	2	0	5	0	0	0	0	0	0	0	0	7
2024	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2024	30	37	25	15	0	0	0	0	0	0	0	0	107
2024	45	28	19	9	0	0	0	0	0	0	0	0	101
2023	0	0	0	0	0	0	0	0	2	0	0	6	8
2023	1.7	0.8	0.5	0.7	1.2	0	0	2.5	0.4	1.3	0.7	0.5	10.3
2023	32	33	33	32	49	40	49	37	11	18	18	34	386
2023	58	47	36	47	46	29	64	56	34	17	61	44	540
2022	0	0	0	0	2	3	0	0	7	0	0	14	26
2022	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2022	44	34	9	21	12	28	3	3	14	35	11	14	228
2022	123	90	84	161	215	46	40	82	7	29	66	32	974
2021	20	23	17	32	18	8	22	8	18	0	0	0	166
2021	0	0	0	0	0	0	0	0	0.9	0	0	0.4	1.3
2021	71	63	64	0	22	36	39	46	38	44	32	11	466
2021	46	46	22	25	99	24	19	56	46	50	59	62	553
2020	16	19	54	0	15	37	30	35	37	47	64	59	413
2020	11	0	0	0	0	0	0	0	23	34	29	77	174
2019	0	0	0	0	0	0.7	0	0	0	0	0	0	0.7
2019	56	77	26	56	43	13	14	16	41	5	34	36	415
2019	6	25	9	9	0	9	6	0	0	0	0	0	65
2018	50	38	57	44	66	53	71	56	64	50	43	29	620
2018	0	19	2	0	0	0	0	0	0	0	21	0	42
2017	0	0	0	0	0.7	0	0	0	0	0	0	0	0.7
2017	28	30	41	43	16	14	32	37	41	50	60	52	443
2016	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
2016	0	0	0	0	0	0	0	8	46	54	34	50	192

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
-	2.9mi, 31:37 Run - General 1) 0.39mi - 4:00(10:16/mi) 121/137bpm [1242b/mi] 27cal 2) 0.07mi - 1:00(15:06/mi) 120/130bpm [1812b/mi] 7cal 3) 0.4mi - 4:00(9:55/mi) 131/142bpm [1298b/mi] 31cal 4) 0.07mi - 1:00(14:53/mi) 135/145bpm [2010b/mi] 8cal 5) 0.4mi - 4:00(10:00/mi) 158/169bpm [1580b/mi] 40cal 6) 0.05mi - 1:00(20:03/mi) 156/161bpm [3129b/mi] 10cal 7) 0.4mi - 4:00(10:03/mi) 164/173bpm [1648b/mi] 41cal 8) 0.05mi - 1:00(20:40/mi) 160/170bpm [3308b/mi] 10cal 9) 0.4mi - 4:00(9:57/mi) 166/176bpm [1653b/mi] 41cal 10) 0.07mi - 1:00(14:40/mi) 163/173bpm [2391b/mi] 10cal 11) 0.4mi - 4:00(10:03/mi) 168/178bpm [1689b/mi] 42cal 12) 0.06mi - 1:00(17:33/mi) 145/161bpm [2545b/mi] 8cal 13) 0.16mi - 1:37(9:58/mi) 150/162bpm [1495b/mi] 13cal Add a comment	-	-	-	-	3.4mi, 35:03 Run - General 1) 0.51mi - 5:00(9:43/mi) 125/137bpm [1214b/mi] 37cal 2) 0.06mi - 1:00(16:41/mi) 119/131bpm [1986b/mi] 6cal 3) 0.52mi - 5:00(9:33/mi) 122/140bpm [1166b/mi] 33cal 4) 0.05mi - 1:00(18:43/mi) 130/139bpm [2433b/mi] 8cal 5) 0.52mi - 5:00(9:36/mi) 135/145bpm [1295b/mi] 40cal 6) 0.06mi - 1:00(15:45/mi) 131/144bpm [2064b/mi] 7cal 7) 0.53mi - 5:00(9:22/mi) 135/143bpm [1264b/mi] 38cal 8) 0.05mi - 1:00(18:34/mi) 129/137bpm [2396b/mi] 7cal 9) 0.52mi - 5:00(9:39/mi) 131/143bpm [1264b/mi] 34cal 10) 0.05mi - 1:00(21:58/mi) 129/137bpm [2833b/mi] 6cal 11) 0.52mi - 5:00(9:42/mi) 137/144bpm [1328b/mi] 38cal 12) 0.01mi - 3(7:33/mi) 142/143bpm [1073b/mi] 1cal Add a comment
Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
-	4.8mi, 29:22 Bike - Commuting 1) 4.82mi - 29:22(6:06/mi) 115/164bpm [701b/mi] 166cal Add a comment 4.6mi, 28:28 Bike - Commuting 1) 4.61mi - 28:28(6:11/mi) 112/130bpm [692b/mi] 151cal Add a comment	-	1.8mi, 16:47 Run - General 1) 0.55mi - 5:00(9:08/mi) 128/146bpm [1168b/mi] 43cal 2) 0.06mi - 1:00(17:13/mi) 125/138bpm [2152b/mi] 7cal 3) 0.58mi - 5:00(8:42/mi) 134/149bpm [1165b/mi] 48cal 4) 0.06mi - 1:00(15:42/mi) 131/139bpm [2058b/mi] 7cal 5) 0.54mi - 4:47(8:47/mi) 145/159bpm [1274b/mi] 51cal Add a comment	-	-	3.7mi, 35:09 Run - General 1) 0.53mi - 5:00(9:21/mi) 138/157bpm [1291b/mi] 42cal 2) 0.06mi - 1:00(17:05/mi) 138/153bpm [2356b/mi] 7cal 3) 0.56mi - 5:00(9:00/mi) 154/168bpm [1387b/mi] 48cal 4) 0.06mi - 1:00(15:31/mi) 140/153bpm [2172b/mi] 7cal 5) 0.55mi - 5:00(9:09/mi) 156/165bpm [1426b/mi] 50cal 6) 0.07mi - 1:00(14:20/mi) 156/166bpm [2236b/mi] 8cal 7) 0.57mi - 5:00(8:44/mi) 158/167bpm [1380b/mi] 51cal 8) 0.07mi - 1:00(15:14/mi) 154/165bpm [2346b/mi] 7cal 9) 0.59mi - 5:00(8:33/mi) 157/171bpm [1341b/mi] 49cal 10) 0.05mi - 1:00(18:59/mi) 152/171bpm [2886b/mi] 7cal 11) 0.56mi - 5:00(8:55/mi) 154/169bpm [1372b/mi] 49cal 12) 0.01mi - 9(9:57/mi) 171/171bpm [1701b/mi] 2cal Add a comment
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
-	0mi, 30:00 Cross - General Easing back into it Add a comment 3.7mi, 35:09 Run - General 1) 0.54mi - 5:00(9:15/mi) 128/141bpm [1183b/mi] 46cal 2) 0.06mi - 1:00(16:12/mi) 125/136bpm [2024b/mi] 8cal 3) 0.56mi - 5:00(9:00/mi) 134/143bpm [1206b/mi] 52cal 4) 0.06mi - 1:00(15:59/mi) 132/141bpm [2110b/mi] 8cal 5) 0.57mi - 5:00(8:43/mi) 139/147bpm [1212b/mi] 51cal 6) 0.06mi - 1:00(17:37/mi) 142/150bpm [2501b/mi] 6cal 7) 0.56mi - 5:00(8:52/mi) 166/175bpm [1471b/mi] 53cal 8) 0.06mi - 1:00(15:44/mi) 159/171bpm [2502b/mi] 7cal 9) 0.56mi - 5:00(8:52/mi) 161/172bpm [1426b/mi] 51cal 10) 0.06mi - 1:00(16:42/mi) 152/164bpm [2539b/mi] 8cal 11) 0.58mi - 5:00(8:39/mi) 157/171bpm [1358b/mi] 49cal 12) 0.01mi - 9(11:23/mi) 169/170bpm [1922b/mi] 2cal Add a comment	4.7mi, 32:33 Bike - Commuting 1) 4.68mi - 32:33(6:57/mi) 114/141bpm [793b/mi] 179cal Add a comment 4.6mi, 26:52 Bike - Commuting 1) 4.61mi - 26:52(5:50/mi) 116/134bpm [676b/mi] 151cal Add a comment	2.6mi, 24:12 Run - General 1) 0.54mi - 5:00(9:12/mi) 125/147bpm [1151b/mi] 47cal 2) 0.07mi - 1:00(14:34/mi) 127/141bpm [1851b/mi] 9cal 3) 0.57mi - 5:00(8:48/mi) 141/154bpm [1241b/mi] 51cal 4) 0.07mi - 1:00(14:00/mi) 137/154bpm [1919b/mi] 7cal 5) 0.58mi - 5:00(8:38/mi) 148/156bpm [1277b/mi] 49cal 6) 0.07mi - 1:00(13:50/mi) 148/153bpm [2047b/mi] 10cal 7) 0.53mi - 5:00(9:22/mi) 159/170bpm [1490b/mi] 48cal 8) 0.12mi - 1:00(8:41/mi) 169/172bpm [1468b/mi] 10cal 9) 0.02mi - 12(9:15/mi) 170/170bpm [1573b/mi] 2cal Add a comment	-	-	-
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
-	4.7mi, 1:43:36 Walk - General 1) 4.73mi - 1:43:36(21:55/mi) 67/84bpm [1469b/mi] 145cal 53/77rpm Add a comment	0mi, 23:16 Cross - Yoga Add a comment	3.3mi, 30:38 Run - General 1) 0.54mi - 5:00(9:12/mi) 131/145bpm [1205b/mi] 40cal 2) 0.06mi - 1:00(17:49/mi) 131/145bpm [2335b/mi] 8cal 3) 0.57mi - 5:00(8:44/mi) 137/151bpm [1196b/mi] 41cal 4) 0.07mi - 1:00(15:14/mi) 136/150bpm [2071b/mi] 8cal 5) 0.57mi - 5:00(8:46/mi) 146/158bpm [1280b/mi] 45cal 6) 0.07mi - 1:00(14:55/mi) 142/154bpm [2119b/mi] 8cal 7) 0.57mi - 5:00(8:50/mi) 146/155bpm [1289b/mi] 44cal 8) 0.07mi - 1:00(15:23/mi) 140/150bpm [2153b/mi] 8cal 9) 0.57mi - 5:00(8:51/mi) 152/168bpm [1345b/mi] 46cal 10) 0.11mi - 1:00(8:47/mi) 161/165bpm [1415b/mi] 10cal 11) 0.07mi - 38(8:43/mi) 167/170bpm [1457b/mi] 7cal Add a comment	-	-	-

Read Everyone!

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