mrsmurchin

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Recent Training
17th Apr	General	1.1mi	15:01
10th Apr	General	3.2mi	1:09:10
8th Apr	General	14.1mi	1:04:56
4th Apr	General	9.6mi	42:31
3rd Apr	Other	0mi	28:40

12 Month Benchmarks	Run	Bike
Mile	6:45	3:36
5k	21:35	12:18
5mi	37:19	20:16
10k	48:50	26:39
10mi	1:19:11	45:57
Half	1:43:29	59:57

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2008	2009	2018	2019	2020	2021	2022	PB	WB
5km	3	23:15 63.52	24:52 59.49					23:33 67.82	23:15 7:29/mi	67.82
5mi	2							37:53 68.79	37:53 7:35/mi	68.79
10km	14			49:48 63.29	49:50 63.74		50:12 64.38	46:32 70.11	46:32 7:29/mi	70.11
10mi	2					1:27:43 60.04		1:18:47 68.14	1:18:47 7:53/mi	68.14
13.1mi	3			2:02:08 55.69			1:56:57 59.71	1:50:21 63.93	1:50:21 8:25/mi	63.93

2022		Result	WAVA	Distance
25 Sep	Run Sandringham 10k		0.00	10km
4 Sep	Wissey Half Marathon		0.00	13.1mi
14 Jul	Ryston Hancock 5 mile handicap PB	37:53	68.79	5mi
19 Jun	Run Sandringham Half Marathon PB	1:50:21	63.93	13.1mi
5 Jun	Marham 10k	47:06	69.26	10km
15 May	Dereham 10 mile race PB	1:18:47	68.14	10mi
1 May	GEAR 10k PB	46:32	70.11	10km
17 Apr	Active Fakenham 5K SB	23:33	67.82	5km
6 Feb	Nfk Gazelle's Valentine 10k	49:42	65.03	10km
2021		Result	WAVA	Distance
5 Sep	Wissey Half Marathon SB	1:56:57	59.71	13.1mi
22 Aug	GEAR 10k SB	50:12	64.38	10km
3 Jul	Holkham 10k	53:14	60.71	10km
9 May	Marham 10k	53:32	60.37	10km
28 Apr	Snetterton 10k	51:57	62.21	10km
2020		Result	WAVA	Distance
7 Mar	EAAA 10 miler SB	1:27:43	60.04	10mi
2019		Result	WAVA	Distance
31 Dec	RAF Marham 10k SB	49:50	63.74	10km
19 May	Sublime Swaffham 10k	54:07	58.69	10km
5 May	Asda Foundation GEAR 10k	50:36	62.77	10km
2018		Result	WAVA	Distance
31 Dec	RAF MarhamNYE 10k	52:42	59.80	10km
18 Nov	Long Sutton 10k SB	49:48	63.29	10km
2 Sep	Wissey Half Marathon SB	2:02:08	55.69	13.1mi
19 May	Sublime 10k	51:53	60.74	10km
6 May	Grand East Anglia Run	52:02	60.57	10km
25 Feb	Hunny Bell Cross Country	44:02	56.76	5mi
2009		Result	WAVA	Distance
17 May	Race For Life - Lincoln SB	24:52	59.49	5km
2008		Result	WAVA	Distance
18 May	Race for Life PB	23:15	63.52	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	2	0	13	7	0	0	0	0	0	0	0	0	23
2024	62	87	43	1	0	0	0	0	0	0	0	0	194
2024	0	16	32	24	0	0	0	0	0	0	0	0	71
2023	0	0	0	8	0	4	2	0	5	3	0	0	22
2023	122	105	104	78	41	49	69	66	42	5	29	68	777
2023	0	0	0	0	15	0	0	0	0	0	0	0	15
2022	5	5	0	3	13	5	17	7	6	0	0	3	65
2022	30	39	47	37	76	65	70	34	57	62	80	75	673
2022	0	0	17	9	22	13	26	8	2	0	0	0	98
2021	8	6	0	5	0	0	0	11	17	3	0	2	51
2021	54	51	19	39	27	33	31	45	34	43	68	43	487
2021	0	0	0	0	0	0	18	0	0	0	0	0	18
2020	0	0	0	13	14	20	18	1	19	6	4	0	94
2020	84	111	100	67	29	9	1	5	10	16	21	52	505
2020	0	0	9	51	12	4	36	0	0	0	0	0	111
2019	57	28	14	14	34	25	10	36	50	16	0	45	329
2018	0	0	4	4	0	0	0	4	0	0	0	0	12
2018	45	51	50	48	41	4	13	24	45	32	40	79	473
2018	0	0	0	0	0	0	0	0	20	0	0	0	20
2017	0	0	0	0	2	0	0	0	0	0	0	0	2
2016	0	0	3	0	0	5	0	0	0	0	0	0	8
2016	0	0	3	0	7	0	0	0	0	0	0	0	10
2015	0	5	0	2	8	0	0	0	0	0	0	2	18
2014	0	0	0	0	0	0	0	0	0	0	0	4	4
2014	0	0	0	0	0	0	0	2	2	0	0	0	5
2013	0	2	0	0	0	5	3	2	0	0	0	0	12
2010	0	0	0	0	0	10	3	5	0	2	0	0	20
2009	0	0	2	0	0	0	0	0	0	0	0	0	2
2009	0	0	0.3	0	0	0	0	0	0	0	0	0	0.3
2009	17	7	13	3	5	17	2	0	0	0	0	0	63
2008	0	18	14	13	4	5	0	0	0	10	8	4	75

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	Sat 30th Mar Mar 30
6.4mi, 1:00:02 Run - General 1) 1mi - 9:29(9:29/mi) 131/147bpm [1243b/mi] 93cal 2) 1mi - 9:25(9:25/mi) 137/144bpm [1289b/mi] 94cal 3) 1mi - 9:25(9:25/mi) 136/139bpm [1281b/mi] 91cal 4) 1mi - 9:20(9:20/mi) 142/152bpm [1325b/mi] 94cal 5) 1mi - 9:10(9:10/mi) 144/148bpm [1320b/mi] 93cal 6) 1mi - 9:16(9:16/mi) 144/147bpm [1334b/mi] 92cal 7) 0.43mi - 3:57(9:16/mi) 145/149bpm [1344b/mi] 40cal Add a comment	-	0mi, 40:44 Cross - Elliptical 1) 0mi - 40:44(0/mi) 119/143bpm [INFb/mi] 274cal 27/72rpm Add a comment	-	-	-	15.6mi, 1:23:40 Bike - General 1) 5mi - 21:35(4:19/mi) 134/163bpm [578b/mi] 195cal 2) 5mi - 24:48(4:58/mi) 141/169bpm [699b/mi] 195cal 3) 5mi - 32:13(6:27/mi) 137/164bpm [883b/mi] 213cal 4) 0.61mi - 5:04(8:18/mi) 126/140bpm [1046b/mi] 18cal Add a comment
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
-	4.2mi, 1:28:36 Walk - General 1) 1mi - 23:12(23:12/mi) 80/89bpm [1856b/mi] 91cal 44/79rpm 2) 1mi - 19:34(19:34/mi) 80/89bpm [1565b/mi] 82cal 50/98rpm 3) 1mi - 18:56(18:56/mi) 79/88bpm [1496b/mi] 80cal 54/68rpm 4) 1mi - 22:15(22:15/mi) 80/93bpm [1780b/mi] 84cal 46/71rpm 5) 0.23mi - 4:39(19:59/mi) 82/88bpm [1639b/mi] 21cal 51/62rpm Add a comment	-	0mi, 28:40 Cross - Other 1) 0mi - 28:40(0/mi) 101/131bpm [INFb/mi] 137cal Add a comment	9.6mi, 42:31 Bike - General 1) 5mi - 21:46(4:21/mi) 126/161bpm [549b/mi] 165cal 2) 4.61mi - 20:45(4:30/mi) 119/133bpm [536b/mi] 117cal Add a comment	-	-
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	Sat 13th Apr Apr 13
-	14.1mi, 1:04:56 Bike - General 1) 5mi - 22:52(4:34/mi) 114/133bpm [521b/mi] 150cal 2) 5mi - 23:36(4:43/mi) 120/137bpm [567b/mi] 145cal 3) 4.13mi - 18:28(4:28/mi) 126/142bpm [563b/mi] 121cal Add a comment	-	3.2mi, 1:09:10 Walk - General 1) 1mi - 21:33(21:33/mi) 97/131bpm [2091b/mi] 100cal 45/117rpm 2) 1mi - 20:04(20:04/mi) 109/131bpm [2187b/mi] 100cal 51/79rpm 3) 1mi - 23:12(23:12/mi) 118/134bpm [2738b/mi] 124cal 41/64rpm 4) 0.24mi - 4:20(18:15/mi) 122/130bpm [2227b/mi] 22cal 57/63rpm Add a comment	-	-	-
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	Sat 20th Apr Apr 20
-	-	-	1.1mi, 15:01 Run - General 1) 1mi - 13:22(13:22/mi) 91/131bpm [1216b/mi] 91cal 2) 0.1mi - 1:39(15:48/mi) 85/89bpm [1343b/mi] 9cal Add a comment	-	-	-

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