dday

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Recent Training
22nd Apr	Strength	0mi	40:00
22nd Apr	General	4.1mi	44:02
21st Apr	Mountain Biking	11.6mi	1:32:53
20th Apr	General	3.8mi	45:01
19th Apr	Pool	1.2mi	49:34

12 Month Benchmarks	Run	Bike
Mile	7:42	2:25
5k	25:10	8:51
5mi	41:51	15:58
10k	52:26	20:56
10mi	1:55:07	34:35

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	PB	WB
5km	10				22:37 64.59	22:50 64.49	22:58 64.64	24:19 61.55	23:46 63.49	22:37 7:17/mi	64.64
10km	10	55:43 52.01	51:40 56.55	50:16 55.46	47:09 63.01	47:25 63.19				47:09 7:35/mi	63.19
8mi	1			1:17:20 50.20						1:17:20 9:40/mi	50.20
13mi	1						2:17:00 48.33			2:17:00 10:32/mi	48.33
13.1mi	7			2:02:03 52.78	1:57:58 55.08	1:47:57 60.72		1:58:30 56.82		1:47:57 8:14/mi	60.72
26.2mi	2				3:58:51 57.54	4:07:37 55.50				3:58:51 9:07/mi	57.54

2014		Result	WAVA	Distance
13 Apr	Jakarta 5K Series STB/ACS SB	23:46	63.49	5km
2013		Result	WAVA	Distance
24 Nov	Standard Charter Half Marathon SB	1:58:30	56.82	13.1mi
27 Oct	Jakarta half Marathon	2:02:16	55.07	13.1mi
15 Jun	Bali Half Marathon	2:01:17	55.01	13.1mi
3 Feb	ISCI Jakarta SB	24:19	61.55	5km
2012		Result	WAVA	Distance
4 Nov	Jakarta Half Marathon PB	2:17:00	48.33	13mi
1 Apr	Maserati 5K Roadrace	23:33	63.04	5km
18 Mar	ICIS Jakarta SB	22:58	64.64	5km
12 Feb	BIS 5K race	23:28	63.26	5km
2011		Result	WAVA	Distance
13 Nov	Jakarta International School 5K	23:42	62.64	5km
4 Jun	Frimley Lodge parkrun SB	22:50	64.49	5km
1 Jun	Yateley 10K Series - Race 1 SB	47:25	63.19	10km
14 May	Frimley Lodge parkrun	22:54	64.31	5km
17 Apr	London Marathon SB	4:07:37	55.50	26.2mi
6 Mar	Bath Half PB	1:47:57	60.72	13.1mi
13 Feb	Wokingham Half Marathon	1:48:19	60.51	13.1mi
2010		Result	WAVA	Distance
27 Nov	Hellrunner: Hell Down South	1:38:00	50.55	10mi
17 Oct	Abingdon Marathon PB	3:58:51	57.54	26.2mi
4 Sep	Frimley Lodge parkrun PB	22:37	64.59	5km
4 Aug	Yateley 10K series - Race 3 PB	47:09	63.01	10km
2 Jun	Yateley 10k Series - Race 1	48:20	61.47	10km
1 May	Frimley Lodge parkrun	23:19	62.65	5km
11 Apr	Frimley Park 10k	49:08	60.47	10km
21 Feb	Wokingham Half Marathon SB	1:57:58	55.08	13.1mi
2009		Result	WAVA	Distance
5 Dec	Grim Challenge PB	1:17:20	50.20	8mi
27 Sep	Windsor Half Marathon SB	2:02:03	52.78	13.1mi
13 Sep	Alice Holt Forest 10K SB	50:16	58.61	10km
1 Jul	Yateley 10K Series - Race 2	53:07	55.46	10km
3 Jun	Yateley 10K series - Race 1	53:42	54.86	10km
2008		Result	WAVA	Distance
14 Sep	Alice Holt Forest 10K SB	51:40	56.55	10km
6 Aug	Yateley 10K Series - Race 3	55:29	52.66	10km
2007		Result	WAVA	Distance
9 Sep	Alice Holt Forest 10K SB	55:43	52.01	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	5.2	6.8	7.5	3.5	0	0	0	0	0	0	0	0	22.9
2024	6	0	0	15	0	0	0	0	0	0	0	0	21
2024	41	37	152	134	0	0	0	0	0	0	0	0	364
2023	0	0	2.7	0	0	7.1	0	0.8	0	1.4	6.2	2.5	20.7
2023	79	99	72	60	62	88	68	41	73	78	19	48	786
2023	23	32	48	135	379	25	42	23	43	59	26	38	873
2022	3.4	1.3	3.1	3.5	0.9	5.3	5.5	6.7	2.9	2.5	0.6	3.5	39.2
2022	61	25	50	69	27	78	51	64	69	75	75	59	705
2022	48	19	25	37	11	6	114	14	31	13	11	21	351
2021	0	0	0	0	0	2.2	6.1	6.4	3.2	0	3.9	6.3	28
2021	68	67	76	69	63	65	44	48	55	60	72	70	756
2021	27	25	0	70	83	39	45	30	23	33	24	28	427
2020	1.2	4.3	3.4	0	0.3	0	5.9	1.4	3	0	0	0	19.5
2020	40	18	73	84	71	75	68	71	63	75	51	53	741
2020	30	26	96	193	151	89	89	106	35	49	73	53	991
2019	6.5	5.9	7	4.5	6.3	8.5	9.1	11.6	10.4	1.9	5.3	0	76.9
2019	59	16	24	36	25	8	41	46	55	25	36	62	433
2019	32	89	142	12	59	37	45	10	0	12	7	46	492
2018	3.9	3.1	3.6	3.7	3.2	3.4	0.8	4.5	6.3	3	4.4	1.7	41.4
2018	64	58	63	62	35	38	19	43	44	30	35	23	513
2018	0	41	21	72	226	240	256	172	110	0	0	16	1153
2017	2.6	1.8	8.1	4	6.1	4	0.9	0.8	3.8	0	0	0	32.2
2017	60	16	14	75	63	55	58	63	48	48	30	20	549
2017	13	0	94	41	62	48	45	93	57	0	0	32	484
2016	0	0	0	0	0	6.1	2.8	3	4.8	0	0	0	16.7
2016	64	58	36	19	52	61	60	64	34	59	39	28	575
2016	48	45	41	191	122	0	146	181	20	0	0	0	795
2015	8.5	1.4	2.7	4.7	6.6	0	0	0	0	0	0	0	23.9
2015	41	30	22	33	20	44	56	16	7	76	57	66	469
2015	81	49	65	67	22	7	28	71	10	109	42	0	552
2014	2.8	0.6	2.1	3.7	2.7	2.6	3.8	4.7	3.6	3.1	0.8	4.2	34.6
2014	18	14	64	59	74	107	68	78	78	94	67	66	787
2014	0	19	0	19	0	29	47	29	0	16	0	34	191
2013	3.6	2.6	1.9	0.4	3.1	3.1	2.6	1.9	2.2	2	1.9	0.6	25.9
2013	78	61	46	73	66	70	54	68	96	83	76	51	822
2013	10	0	16	0	0	0	0	0	16	25	35	30	131
2012	3	2	0.8	0.6	3.1	0.8	3.6	0	2.8	2.2	0.5	0.8	20.1
2012	69	86	77	37	43	59	64	22	65	62	17	34	634
2011	0	0	0	0	0	2.1	3.9	3.5	2.2	1.6	2.2	1.4	16.7
2011	101	117	119	80	75	57	33	39	45	48	57	46	817
2010	76	58	28	81	95	109	123	116	137	84	83	59	1049
2009	0	0	0	0	0	0	0	29	59	70	65	69	292

Wed 27th Mar Mar 27	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
0mi, 45:00 Cross - Strength Add a comment	-	1.3mi, 47:08 Swim - Pool 1) 2.05km - 47:08(22:59/km) 119/156bpm [2736b/km] 437cal 26/rpm Add a comment 0.2mi, 1:01:28 Cross - Elliptical 1) 0.3km - 1:01:28(3:22:47/km) 104/127bpm [21090b/km] 381cal Add a comment	36.1mi, 2:30:52 Bike - Road Biking 1) 5km - 12:48(2:34/km) 98/123bpm [251b/km] 81cal 2) 5km - 11:49(2:22/km) 111/125bpm [262b/km] 93cal 3) 5km - 12:33(2:31/km) 115/129bpm [289b/km] 101cal 4) 5km - 13:01(2:36/km) 113/131bpm [294b/km] 91cal 5) 5km - 13:30(2:42/km) 111/123bpm [300b/km] 78cal 6) 5km - 12:45(2:33/km) 116/131bpm [296b/km] 87cal 7) 5km - 12:21(2:28/km) 117/126bpm [289b/km] 84cal 8) 5km - 11:13(2:15/km) 122/142bpm [273b/km] 87cal 9) 5km - 17:19(3:28/km) 116/134bpm [402b/km] 102cal 10) 5km - 11:00(2:12/km) 118/131bpm [259b/km] 68cal 11) 5km - 13:07(2:37/km) 115/134bpm [302b/km] 69cal 12) 3.01km - 9:28(3:09/km) 114/129bpm [358b/km] 49cal Add a comment	-	-	0mi, 45:00 Cross - Strength Add a comment
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
0mi, 30:00 Cross - Yoga Add a comment	-	-	-	-	-	1.2mi, 44:07 Swim - Pool 1) 1.9km - 44:07(23:13/km) 120/145bpm [2786b/km] 417cal 25/rpm Add a comment
Wed 10th Apr Apr 10	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
36.2mi, 2:30:28 Bike - Road Biking 1) 5km - 12:15(2:27/km) 96/113bpm [235b/km] 76cal 2) 5km - 11:36(2:19/km) 102/122bpm [237b/km] 74cal 3) 5km - 12:16(2:27/km) 110/126bpm [270b/km] 89cal 4) 5km - 12:57(2:35/km) 116/139bpm [300b/km] 103cal 5) 5km - 14:42(2:56/km) 107/121bpm [315b/km] 76cal 6) 5km - 12:52(2:34/km) 113/122bpm [291b/km] 83cal 7) 5km - 13:48(2:46/km) 116/127bpm [320b/km] 94cal 8) 5km - 11:06(2:13/km) 106/115bpm [235b/km] 46cal 9) 5km - 14:20(2:52/km) 113/129bpm [324b/km] 86cal 10) 5km - 11:39(2:20/km) 125/147bpm [291b/km] 103cal 11) 5km - 12:54(2:35/km) 116/135bpm [299b/km] 72cal 12) 3.31km - 10:01(3:02/km) 116/129bpm [351b/km] 56cal Add a comment	-	1.1mi, 41:14 Swim - Pool 1) 1.73km - 41:14(23:54/km) 116/142bpm [2773b/km] 354cal 25/rpm Add a comment 0mi, 30:00 Cross - Yoga Add a comment	57mi, 3:59:22 Bike - Sportive 1) 5km - 11:33(2:19/km) 136/146bpm [314b/km] 136cal 2) 5km - 11:52(2:22/km) 153/162bpm [363b/km] 160cal 3) 5km - 10:59(2:12/km) 158/166bpm [347b/km] 153cal 4) 5km - 13:35(2:43/km) 167/180bpm [454b/km] 199cal 5) 5km - 11:17(2:15/km) 161/171bpm [363b/km] 152cal 6) 5km - 14:20(2:52/km) 160/170bpm [459b/km] 188cal 7) 5km - 13:51(2:46/km) 158/171bpm [438b/km] 167cal 8) 5km - 16:03(3:13/km) 160/191bpm [514b/km] 153cal 9) 5km - 12:19(2:28/km) 153/169bpm [377b/km] 87cal 10) 5km - 13:00(2:36/km) 154/171bpm [400b/km] 88cal 11) 5km - 15:04(3:01/km) 161/179bpm [485b/km] 151cal 12) 5km - 12:25(2:29/km) 165/178bpm [410b/km] 148cal 13) 5km - 12:22(2:28/km) 162/179bpm [401b/km] 119cal 14) 5km - 11:40(2:20/km) 166/179bpm [387b/km] 138cal 15) 5km - 14:41(2:56/km) 158/180bpm [464b/km] 136cal 16) 5km - 13:44(2:45/km) 157/167bpm [431b/km] 113cal 17) 5km - 12:22(2:28/km) 159/166bpm [393b/km] 113cal 18) 5km - 13:15(2:39/km) 162/184bpm [429b/km] 128cal 19) 1.76km - 5:01(2:51/km) 160/174bpm [456b/km] 43cal Add a comment	0mi, 46:00 Cross - Strength Add a comment	2.7mi, 29:02 Run - General 1) 1km - 6:39(6:39/km) 109/123bpm [724b/km] 69cal 2) 1km - 6:48(6:48/km) 119/131bpm [809b/km] 76cal 3) 1km - 6:30(6:30/km) 126/137bpm [820b/km] 66cal 4) 1km - 7:22(7:22/km) 125/145bpm [922b/km] 79cal 5) 0.26km - 1:42(6:31/km) 129/137bpm [841b/km] 20cal Add a comment	-
Wed 17th Apr Apr 17	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
29.6mi, 2:21:20 Bike - Road Biking 1) 5km - 16:38(3:20/km) 89/105bpm [296b/km] 67cal 2) 5km - 11:59(2:24/km) 89/105bpm [213b/km] 44cal 3) 5km - 13:26(2:41/km) 91/107bpm [244b/km] 50cal 4) 5km - 14:05(2:49/km) 92/107bpm [259b/km] 54cal 5) 5km - 13:56(2:47/km) 92/106bpm [256b/km] 52cal 6) 5km - 15:17(3:03/km) 96/113bpm [294b/km] 62cal 7) 5km - 17:04(3:25/km) 97/117bpm [331b/km] 71cal 8) 5km - 14:44(2:57/km) 106/116bpm [312b/km] 72cal 9) 5km - 17:08(3:26/km) 109/123bpm [374b/km] 86cal 10) 2.63km - 7:02(2:41/km) 112/126bpm [300b/km] 38cal Add a comment	-	1.2mi, 49:34 Swim - Pool 1) 1.9km - 46:42(24:35/km) 113/141bpm [2778b/km] 450cal 21/rpm 2) 0.1km - 2:52(28:36/km) 117/129bpm [3346b/km] 22cal 24/rpm Add a comment 4.1mi, 44:06 Run - General 1) 1km - 6:38(6:38/km) 114/127bpm [755b/km] 66cal 2) 1km - 6:42(6:42/km) 125/132bpm [837b/km] 71cal 3) 1km - 6:57(6:57/km) 129/140bpm [897b/km] 74cal 4) 1km - 6:25(6:25/km) 128/139bpm [821b/km] 71cal 5) 1km - 6:31(6:31/km) 126/137bpm [820b/km] 67cal 6) 1km - 7:22(7:22/km) 130/140bpm [958b/km] 82cal 7) 0.56km - 3:32(6:16/km) 140/146bpm [877b/km] 40cal Add a comment	3.8mi, 45:01 Run - General 1) 1km - 7:23(7:23/km) 107/121bpm [791b/km] 62cal 2) 1km - 7:36(7:36/km) 115/131bpm [875b/km] 71cal 3) 1km - 7:19(7:19/km) 118/130bpm [864b/km] 78cal 4) 1km - 7:08(7:08/km) 131/142bpm [935b/km] 77cal 5) 1km - 7:12(7:12/km) 126/134bpm [907b/km] 68cal 6) 1km - 7:42(7:42/km) 126/138bpm [970b/km] 75cal 7) 0.07km - 40(10:12/km) 122/132bpm [1244b/km] 4cal Add a comment	11.6mi, 1:32:53 Bike - Mountain Biking 1) 5km - 23:42(4:44/km) 81/106bpm [384b/km] 73cal 2) 5km - 22:36(4:31/km) 99/119bpm [448b/km] 106cal 3) 5km - 30:18(6:04/km) 104/119bpm [630b/km] 146cal 4) 3.6km - 16:17(4:32/km) 107/127bpm [485b/km] 98cal Add a comment	0mi, 40:00 Cross - Strength Add a comment 4.1mi, 44:02 Run - General 1) 1km - 6:40(6:40/km) 111/123bpm [740b/km] 66cal 2) 1km - 6:36(6:36/km) 123/133bpm [813b/km] 72cal 3) 1km - 6:51(6:51/km) 125/137bpm [857b/km] 74cal 4) 1km - 6:22(6:22/km) 129/144bpm [821b/km] 67cal 5) 1km - 6:21(6:21/km) 126/138bpm [801b/km] 64cal 6) 1km - 7:19(7:19/km) 126/140bpm [922b/km] 82cal 7) 0.64km - 3:53(6:06/km) 132/141bpm [805b/km] 46cal Add a comment	-

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