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Paula Sands

F35

About
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Jog Lisburn Running Club

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Recent Training
23rd Apr	General	3.1mi	35:17
21st Apr	General	1mi	1:07:06
20th Apr	General	3mi	30:12
18th Apr	General	3.2mi	38:16
16th Apr	General	3.1mi	30:05

12 Month Benchmarks	Run
Mile	7:42
5k	27:35
5mi	45:45
10k	57:14
10mi	1:47:13
Half	2:22:43

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Best Times
Best WAVA

Dist	Races	2022	2023	PB	WB
5km	3	28:30 52.19	27:18 54.90	27:18 8:47/mi	54.90
10km	3	57:08 53.09	54:26 55.84	54:26 8:46/mi	55.84
7mi	1	1:08:53 49.99		1:08:53 9:50/mi	49.99
10mi	1		1:37:08 51.42	1:37:08 9:43/mi	51.42
13.1mi	1	2:11:51 49.75		2:11:51 10:04/mi	49.75

2023		Result	WAVA	Distance
13 May	Colin Glen parkrun PB	27:18	54.90	5km
11 Mar	Walled City Derry 10 Mile Road Race PB	1:37:08	51.42	10mi
18 Feb	Colin Glen parkrun	28:05	53.15	5km
28 Jan	Run Forest Run-Antrim 10k PB	54:26	55.84	10km
2022		Result	WAVA	Distance
18 Sep	Belfast Half Marathon PB	2:11:51	49.75	13.1mi
22 Jun	Lisburn 10k	57:15	53.09	10km
1 May	Belfast Marathon leg 2 PB	1:08:53	49.99	7mi
17 Mar	Craic 10k SB	57:08	52.97	10km
29 Jan	Colin Glen parkrun SB	28:30	52.19	5km

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	4	0	4	0	0	0	0	0	0	0	0	0	8
2024	65	63	38	27	0	0	0	0	0	0	0	0	193
2023	0	0	0	4	1	0	5	7	4	0	0	0	21
2023	47	60	31	55	74	37	21	29	28	29	47	44	504
2022	0	0	0	0	0	0	0	0	0	0	8	2	10
2022	0	0	0	0	0	0	64	55	26	22	19	32	218

Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	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	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
4.4mi, 58:15 Run - General 1) 0.62mi - 7:30(12:03/mi) 124/133bpm [1495b/mi] 53cal 2) 0.62mi - 6:53(11:04/mi) 131/147bpm [1450b/mi] 49cal 3) 0.62mi - 6:55(11:08/mi) 142/154bpm [1581b/mi] 60cal 4) 0.62mi - 7:05(11:23/mi) 145/152bpm [1652b/mi] 60cal 5) 0.62mi - 6:45(10:51/mi) 149/155bpm [1617b/mi] 62cal 6) 0.62mi - 8:08(13:05/mi) 140/151bpm [1832b/mi] 63cal 7) 0.62mi - 14:48(23:48/mi) 112/149bpm [2666b/mi] 60cal 8) 0.01mi - 13(17:08/mi) 94/96bpm [1610b/mi] Add a comment	-	-	-	2.5mi, 59:27 Run - General 1) 0.62mi - 6:29(10:27/mi) 147/163bpm [1535b/mi] 59cal 2) 0.62mi - 6:10(9:55/mi) 156/168bpm [1547b/mi] 60cal 3) 0.62mi - 6:22(10:15/mi) 177/188bpm [1814b/mi] 74cal 4) 0.62mi - 40:20(1:04:54/mi) 84/178bpm [5452b/mi] 65cal 5) 0.04mi - 6(2:38/mi) 114/114bpm [300b/mi] Add a comment	4.4mi, 47:21 Run - General 1) 0.62mi - 5:58(9:37/mi) 134/150bpm [1288b/mi] 47cal 2) 0.62mi - 6:35(10:36/mi) 151/163bpm [1600b/mi] 59cal 3) 0.62mi - 6:58(11:12/mi) 159/167bpm [1781b/mi] 67cal 4) 0.62mi - 7:04(11:22/mi) 161/170bpm [1830b/mi] 67cal 5) 0.62mi - 6:54(11:07/mi) 160/168bpm [1779b/mi] 65cal 6) 0.62mi - 6:51(11:01/mi) 162/186bpm [1784b/mi] 67cal 7) 0.62mi - 6:31(10:30/mi) 160/173bpm [1680b/mi] 64cal 8) 0.05mi - 30(9:00/mi) 166/168bpm [1495b/mi] 4cal Add a comment	3.1mi, 29:40 Run - General 1) 0.62mi - 6:26(10:21/mi) 139/156bpm [1439b/mi] 54cal 2) 0.62mi - 5:50(9:24/mi) 146/159bpm [1372b/mi] 51cal 3) 0.62mi - 5:44(9:13/mi) 184/194bpm [1696b/mi] 69cal 4) 0.62mi - 5:56(9:32/mi) 184/194bpm [1756b/mi] 71cal 5) 0.62mi - 5:42(9:11/mi) 194/199bpm [1782b/mi] 72cal 6) 0.01mi - 2(5:05/mi) 199/199bpm [1013b/mi] Add a comment
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	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
1mi, 42:19 Cross - General 1) 0.96mi - 42:19(44:16/mi) 100/125bpm [4427b/mi] 165cal 12/122rpm Add a comment	-	-	0.6mi, 40:11 Cross - General 1) 0.64mi - 40:11(1:02:45/mi) 120/138bpm [7531b/mi] 231cal 6/122rpm Add a comment	-	3.1mi, 30:05 Run - General 1) 0.62mi - 5:44(9:14/mi) 140/159bpm [1292b/mi] 49cal 2) 0.62mi - 5:47(9:18/mi) 161/173bpm [1497b/mi] 57cal 3) 0.62mi - 5:50(9:24/mi) 170/181bpm [1597b/mi] 61cal 4) 0.62mi - 6:46(10:54/mi) 189/198bpm [2059b/mi] 83cal 5) 0.62mi - 5:54(9:30/mi) 192/197bpm [1824b/mi] 74cal 6) 0.01mi - 3(10:13/mi) 191/191bpm [1950b/mi] Add a comment	-
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
3.2mi, 38:16 Run - General 1) 0.62mi - 8:08(13:05/mi) 142/161bpm [1858b/mi] 67cal 2) 0.62mi - 8:07(13:03/mi) 161/170bpm [2102b/mi] 75cal 3) 0.62mi - 6:46(10:54/mi) 162/171bpm [1765b/mi] 65cal 4) 0.62mi - 7:15(11:40/mi) 152/158bpm [1773b/mi] 59cal 5) 0.62mi - 6:56(11:10/mi) 157/164bpm [1753b/mi] 62cal 6) 0.07mi - 1:04(14:55/mi) 130/160bpm [1940b/mi] 6cal Add a comment	-	3mi, 30:12 Run - General 1) 0.62mi - 7:18(11:44/mi) 145/157bpm [1702b/mi] 63cal 2) 0.62mi - 7:14(11:38/mi) 177/191bpm [2058b/mi] 82cal 3) 0.62mi - 6:00(9:39/mi) 189/196bpm [1824b/mi] 74cal 4) 0.62mi - 5:35(8:59/mi) 190/194bpm [1705b/mi] 68cal 5) 0.52mi - 4:06(7:55/mi) 189/195bpm [1497b/mi] 50cal Add a comment	1mi, 1:07:06 Cross - General 1) 1mi - 1:07:02(1:07:02/mi) 100/121bpm [6704b/mi] 244cal 4/97rpm 2) 0.02mi - 3(2:23/mi) 88/89bpm [210b/mi] Add a comment	-	3.1mi, 35:17 Run - General 1) 0.62mi - 7:19(11:47/mi) 142/157bpm [1673b/mi] 61cal 2) 0.62mi - 7:23(11:53/mi) 143/158bpm [1700b/mi] 56cal 3) 0.62mi - 6:41(10:45/mi) 151/161bpm [1623b/mi] 58cal 4) 0.62mi - 6:59(11:15/mi) 150/156bpm [1687b/mi] 61cal 5) 0.62mi - 6:53(11:04/mi) 157/172bpm [1737b/mi] 65cal 6) 0.01mi - 2(7:36/mi) 172/172bpm [1308b/mi] Add a comment	-

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