Dunk

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Recent Training
10th Sep	General	8mi	36:56
9th Sep	General	5.2mi	53:02
7th Sep	General	9.2mi	1:37:59
6th Sep	General	3.6mi	38:46
5th Sep	General	8mi	40:59

12 Month Benchmarks	Run	Bike
Mile	7:36	2:38
5k	25:47	9:38
5mi	44:27	16:24
10k	54:59	20:20
10mi	1:40:40	40:50
Half	2:12:23	52:23

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Recent Threads
500,000 - Team edition

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	PB	WB
5km	1						24:00 67.30	24:00 7:43/mi	67.30
10mi	5	1:43:07 50.22	1:40:06 52.21	1:27:57 59.98	1:30:19 58.94			1:27:57 8:48/mi	59.98
13.1mi	2			2:03:11 56.70	2:19:24 50.58			2:03:11 9:24/mi	56.70
26.2mi	5		5:28:48 44.54	5:41:48 43.25	5:20:30 46.57	5:02:33 49.81	5:04:57 49.90	5:02:33 11:33/mi	49.90

2018		Result	WAVA	Distance
2 Dec	Run With Santa 5K (Reston VA) PB	24:00	67.30	5km
28 Oct	Marine Corps Marathon SB	5:04:57	49.90	26.2mi
2017		Result	WAVA	Distance
8 Oct	Bank of America Chicago Marathon PB	5:02:33	49.81	26.2mi
2016		Result	WAVA	Distance
13 Nov	Outer Banks Marathon SB	5:20:30	46.57	26.2mi
1 May	Pittsburgh Half Marathon SB	2:19:24	50.58	13.1mi
24 Apr	George Washington Parkway Classic - 10 miles SB	1:30:19	58.94	10mi
2015		Result	WAVA	Distance
11 Oct	Bank of America Chicago Marathon SB	5:41:48	43.25	26.2mi
26 Apr	George Washington Parkway Classic - 10 miles PB	1:27:57	59.98	10mi
19 Apr	Flying Pirate Half Marathon PB	2:03:11	56.70	13.1mi
12 Apr	Cherry Blossom Ten Mile Run	1:35:12	55.41	10mi
2014		Result	WAVA	Distance
23 Nov	Philadelphia Marathon SB	5:28:48	44.54	26.2mi
13 Apr	George Washington Parkway Classic SB	1:40:06	52.21	10mi
2013		Result	WAVA	Distance
7 Apr	Credit Union Cherry Blossom Ten Mile Run SB	1:43:07	50.22	10mi

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	10	8	4	3	9	19	9	7	0	0	0	0	68
2024	73	69	97	88	74	103	61	80	24	0	0	0	670
2024	0	7	38	0	48	83	65	77	16	0	0	0	335
2023	2	1	7	4	10	11	5	4	5	4	7	2	61
2023	62	51	77	90	77	72	61	68	89	77	90	87	901
2023	16	24	37	34	34	25	102	89	57	111	0	0	530
2022	6	10	5	3	3	6	5	6	6	6	6	16	79
2022	59	59	76	94	69	66	76	72	79	73	66	23	811
2022	0	20	60	46	79	52	124	111	51	17	32	0	592
2021	8	12	3	2	4	4	2	4	3	2	3	5	51
2021	58	45	71	77	84	84	87	103	91	96	84	71	950
2021	20	0	67	100	91	71	74	75	56	68	20	45	687
2020	5	3	2	5	5	5	6	6	7	3	2	6	56
2020	50	69	85	77	79	62	68	51	49	58	56	73	777
2020	58	115	105	109	206	119	147	108	134	84	150	41	1376
2019	1	0	0	2	2	2	1	3	3	5	4	5	26
2019	57	63	91	100	73	53	69	79	77	76	83	36	856
2019	79	42	44	66	33	134	100	131	112	33	68	104	947
2018	4	0	0	0	1	0	12	0	0	1	0	0	18
2018	71	108	133	111	80	93	126	137	152	130	44	53	1237
2018	34	0	28	31	96	101	111	57	29	15	88	75	664
2017	0	0	1	0	0	0	0	0	0	0	0	0	1
2017	52	55	55	73	76	81	114	140	151	90	79	122	1088
2017	58	105	42	112	20	55	120	88	42	24	66	36	769
2016	0	1	0	0	2	1	1	0	0	0	0	1	6
2016	49	41	57	64	62	61	86	108	124	135	70	51	909
2016	19	32	46	36	41	127	92	130	28	62	90	23	726
2015	6	3	2	0	0	0	0	3	0	1	0	1	15
2015	55	42	71	73	51	74	100	122	118	68	62	51	886
2015	21	0	62	60	179	132	135	106	74	68	191	109	1137
2014	1	0	0	0	0	0	0	0	1	0	0	0	2
2014	16	27	45	68	88	37	73	99	106	144	105	45	851
2014	76	0	28	28	48	169	152	99	51	37	28	68	784
2013	0	0	0	5	0	0	0	0	2	1	0	1	9
2013	40	51	79	67	57	44	98	109	31	0	0	0	575
2013	113	29	63	0	131	223	49	162	0	0	78	134	981
2012	0	0	4	23	0	0	0	0	0	0	26	0	54
2011	0	0	4	0	0	0	0	0	0	0	0	0	4

Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23
7.9mi, 1:27:08 Run - Long Run 1) 1mi - 11:19(11:19/mi) 140/152bpm [1583b/mi] 95cal 185/W 5.3/5.62mph 2) 1mi - 10:59(10:59/mi) 144/152bpm [1582b/mi] 95cal 193/W 5.46/5.9mph 3) 1mi - 10:50(10:50/mi) 139/151bpm [1506b/mi] 89cal 178/W 5.54/5.95mph 4) 1mi - 11:21(11:21/mi) 151/162bpm [1714b/mi] 107cal 196/W 5.29/5.78mph 5) 1mi - 10:55(10:55/mi) 145/156bpm [1582b/mi] 96cal 179/W 5.5/6.52mph 6) 1mi - 10:32(10:32/mi) 144/151bpm [1518b/mi] 91cal 175/W 5.69/6.11mph 7) 1mi - 11:28(11:28/mi) 148/155bpm [1696b/mi] 104cal 173/W 5.23/6.1mph 8) 0.86mi - 9:44(11:19/mi) 148/168bpm [1676b/mi] 89cal 185/W 5.3/6.05mph Add a comment	20.5mi, 1:41:34 Bike - Mountain Biking 1) 5mi - 25:13(5:03/mi) 98/104bpm [494b/mi] 136cal 11.9/13.62mph 2) 5mi - 24:19(4:52/mi) 100/107bpm [486b/mi] 135cal 12.33/15.24mph 3) 5mi - 25:34(5:07/mi) 101/111bpm [516b/mi] 147cal 11.73/13.86mph 4) 5mi - 23:48(4:46/mi) 104/110bpm [495b/mi] 143cal 12.6/14.32mph 5) 0.52mi - 2:40(5:10/mi) 108/113bpm [559b/mi] 17cal 11.6/13.74mph Add a comment	-	4.9mi, 48:48 Run - Reps 1) 1.42mi - 15:00(10:32/mi) 129/146bpm [1359b/mi] 113cal 191/W 5.7/6.9mph 2) 0.19mi - 1:27(7:48/mi) 146/152bpm [1139b/mi] 13cal 241/W 7.69/7.74mph 3) 0.19mi - 1:57(10:29/mi) 142/152bpm [1489b/mi] 17cal 202/W 5.72/7.66mph 4) 0.19mi - 1:26(7:40/mi) 150/154bpm [1151b/mi] 14cal 238/W 7.82/7.71mph 5) 0.19mi - 2:04(11:03/mi) 140/154bpm [1547b/mi] 17cal 184/W 5.43/7.79mph 6) 0.19mi - 1:24(7:31/mi) 150/158bpm [1127b/mi] 13cal 243/W 7.99/7.93mph 7) 0.19mi - 2:06(11:16/mi) 141/159bpm [1589b/mi] 18cal 180/W 5.33/7.96mph 8) 0.19mi - 1:24(7:30/mi) 151/159bpm [1133b/mi] 13cal 246/W 7.99/8.08mph 9) 0.19mi - 2:13(11:52/mi) 138/160bpm [1638b/mi] 19cal 170/W 5.06/7.88mph 10) 0.25mi - 1:56(7:48/mi) 153/163bpm [1192b/mi] 19cal 247/W 7.7/8.08mph 11) 0.25mi - 2:51(11:29/mi) 137/164bpm [1573b/mi] 24cal 167/W 5.23/7.66mph 12) 1.44mi - 15:00(10:26/mi) 139/154bpm [1450b/mi] 126cal 194/W 5.75/6.6mph Add a comment	-	3mi, 54:09 Walk - General 1) 1mi - 18:11(18:11/mi) 77/86bpm [1400b/mi] 55cal 56/58rpm 3.3/3.5mph 2) 1mi - 17:29(17:29/mi) 79/90bpm [1381b/mi] 58cal 56/58rpm 3.43/3.61mph 3) 1mi - 17:59(17:59/mi) 79/89bpm [1421b/mi] 59cal 56/58rpm 3.34/3.57mph 4) 0.03mi - 30(18:58/mi) 77/78bpm [1460b/mi] 1cal 56/56rpm 3.16/3.34mph Add a comment	5.9mi, 58:00 Run - General 1) 1.39mi - 15:00(10:45/mi) 123/138bpm [1323b/mi] 103cal 186/W 5.58/6.1mph 2) 0.67mi - 6:00(8:57/mi) 143/148bpm [1280b/mi] 53cal 222/W 6.7/6.95mph 3) 0.08mi - 1:00(11:51/mi) 138/145bpm [1635b/mi] 8cal 170/W 5.06/6.84mph 4) 0.68mi - 6:00(8:48/mi) 146/152bpm [1284b/mi] 55cal 222/W 6.82/7.06mph 5) 0.07mi - 1:00(13:29/mi) 142/152bpm [1915b/mi] 9cal 151/W 4.45/6.82mph 6) 0.68mi - 6:00(8:46/mi) 152/158bpm [1332b/mi] 59cal 223/W 6.85/7.06mph 7) 0.07mi - 1:00(14:15/mi) 146/156bpm [2080b/mi] 9cal 145/W 4.21/6.97mph 8) 0.67mi - 6:00(8:54/mi) 152/158bpm [1353b/mi] 59cal 226/W 6.74/7.1mph 9) 0.07mi - 1:00(14:01/mi) 146/158bpm [2046b/mi] 9cal 136/W 4.28/6.84mph 10) 1.45mi - 15:00(10:22/mi) 144/157bpm [1492b/mi] 135cal 194/W 5.79/6.25mph Add a comment
Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30
3.7mi, 39:21 Run - Recovery Run 1) 1mi - 10:48(10:48/mi) 124/134bpm [1340b/mi] 75cal 184/W 5.55/6.3mph 2) 1mi - 10:31(10:31/mi) 126/135bpm [1324b/mi] 76cal 189/W 5.71/6.03mph 3) 1mi - 10:26(10:26/mi) 130/139bpm [1356b/mi] 78cal 191/W 5.75/6.11mph 4) 0.72mi - 7:36(10:37/mi) 132/141bpm [1401b/mi] 59cal 188/W 5.65/6.08mph Add a comment	-	5.6mi, 1:02:31 Run - Easy 1) 1mi - 11:16(11:16/mi) 115/122bpm [1296b/mi] 71cal 176/W 5.32/5.69mph 2) 1mi - 11:13(11:13/mi) 122/129bpm [1368b/mi] 76cal 180/W 5.35/5.65mph 3) 1mi - 11:14(11:14/mi) 123/126bpm [1382b/mi] 77cal 178/W 5.34/5.59mph 4) 1mi - 11:20(11:20/mi) 125/129bpm [1416b/mi] 80cal 176/W 5.3/5.69mph 5) 1mi - 11:15(11:15/mi) 129/144bpm [1451b/mi] 84cal 180/W 5.34/5.69mph 6) 0.57mi - 6:14(10:58/mi) 129/136bpm [1415b/mi] 46cal 181/W 5.47/5.71mph Add a comment	1.8mi, 31:52 Walk - General 1) 1mi - 17:38(17:38/mi) 82/100bpm [1445b/mi] 64cal 56/59rpm 3.4/3.63mph 2) 0.82mi - 14:15(17:20/mi) 82/89bpm [1421b/mi] 51cal 57/60rpm 3.46/3.82mph Add a comment	4.8mi, 49:32 Run - Reps 1) 1.36mi - 15:00(11:00/mi) 123/135bpm [1353b/mi] 104cal 180/W 5.45/5.87mph 2) 0.19mi - 1:29(7:57/mi) 146/154bpm [1161b/mi] 14cal 236/W 7.55/7.56mph 3) 0.19mi - 2:05(11:12/mi) 138/154bpm [1545b/mi] 17cal 176/W 5.36/7.58mph 4) 0.19mi - 1:26(7:40/mi) 150/158bpm [1150b/mi] 14cal 247/W 7.82/7.82mph 5) 0.19mi - 2:04(11:06/mi) 142/158bpm [1575b/mi] 18cal 174/W 5.41/7.77mph 6) 0.19mi - 1:25(7:37/mi) 152/163bpm [1159b/mi] 14cal 247/W 7.87/7.91mph 7) 0.19mi - 2:08(11:26/mi) 145/163bpm [1658b/mi] 19cal 174/W 5.25/7.82mph 8) 0.19mi - 1:26(7:40/mi) 153/163bpm [1173b/mi] 14cal 248/W 7.82/8.13mph 9) 0.19mi - 2:15(12:05/mi) 142/164bpm [1716b/mi] 19cal 162/W 4.97/7.71mph 10) 0.25mi - 1:52(7:32/mi) 158/167bpm [1191b/mi] 20cal 255/W 7.96/8.02mph 11) 0.25mi - 3:22(13:32/mi) 134/167bpm [1813b/mi] 27cal 146/W 4.43/7.82mph 12) 1.4mi - 15:00(10:42/mi) 145/152bpm [1551b/mi] 136cal 187/W 5.61/6.08mph Add a comment	-	-
Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6
4.9mi, 52:29 Run - Easy 1) 1mi - 10:41(10:41/mi) 125/138bpm [1336b/mi] 76cal 187/W 5.61/5.9mph 2) 1mi - 10:23(10:23/mi) 131/136bpm [1360b/mi] 79cal 191/W 5.78/6.18mph 3) 1mi - 10:35(10:35/mi) 132/136bpm [1396b/mi] 82cal 189/W 5.67/6.16mph 4) 1mi - 10:51(10:51/mi) 133/138bpm [1442b/mi] 85cal 184/W 5.53/5.89mph 5) 0.93mi - 9:59(10:43/mi) 136/149bpm [1459b/mi] 81cal 190/W 5.59/5.95mph Add a comment	-	-	-	6.1mi, 1:11:48 Run - Easy 1) 1mi - 10:59(10:59/mi) 128/138bpm [1405b/mi] 82cal 174/W 5.46/5.97mph 2) 1mi - 12:01(12:01/mi) 135/146bpm [1623b/mi] 96cal 167/W 4.99/6.03mph 3) 1mi - 11:47(11:47/mi) 143/149bpm [1685b/mi] 104cal 169/W 5.09/5.52mph 4) 1mi - 13:25(13:25/mi) 135/151bpm [1811b/mi] 107cal 157/W 4.47/5.9mph 5) 1mi - 11:43(11:43/mi) 128/138bpm [1499b/mi] 86cal 167/W 5.12/5.98mph 6) 1mi - 10:53(10:53/mi) 136/144bpm [1480b/mi] 88cal 179/W 5.51/6.11mph 7) 0.09mi - 1:00(10:39/mi) 143/145bpm [1523b/mi] 9cal 197/W 5.63/6.03mph Add a comment	8mi, 40:59 Bike - General 1) 5mi - 25:33(5:07/mi) 89/111bpm [455b/mi] 113cal 11.74/25.46mph 2) 2.98mi - 15:26(5:11/mi) 96/116bpm [497b/mi] 79cal 11.59/18.74mph Add a comment	3.6mi, 38:46 Run - General 1) 1mi - 10:48(10:48/mi) 119/132bpm [1286b/mi] 70cal 186/W 5.55/6.06mph 2) 1mi - 10:44(10:44/mi) 126/132bpm [1353b/mi] 77cal 186/W 5.59/5.87mph 3) 1mi - 10:55(10:55/mi) 132/144bpm [1440b/mi] 84cal 186/W 5.5/6.13mph 4) 0.6mi - 6:19(10:33/mi) 133/141bpm [1403b/mi] 49cal 188/W 5.69/6.01mph Add a comment
Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13
9.2mi, 1:37:59 Run - General 1) 1mi - 11:04(11:04/mi) 127/135bpm [1406b/mi] 81cal 178/W 5.42/5.82mph 2) 1mi - 10:52(10:52/mi) 132/136bpm [1435b/mi] 84cal 184/W 5.52/5.93mph 3) 1mi - 10:53(10:53/mi) 133/139bpm [1448b/mi] 86cal 183/W 5.51/5.81mph 4) 1mi - 10:42(10:42/mi) 138/142bpm [1477b/mi] 89cal 186/W 5.61/6.1mph 5) 1mi - 10:35(10:35/mi) 142/146bpm [1503b/mi] 93cal 187/W 5.67/5.97mph 6) 1mi - 10:28(10:28/mi) 144/148bpm [1506b/mi] 93cal 190/W 5.74/6.39mph 7) 1mi - 10:32(10:32/mi) 143/147bpm [1507b/mi] 93cal 190/W 5.7/6.56mph 8) 1mi - 10:27(10:27/mi) 141/146bpm [1474b/mi] 91cal 189/W 5.74/6.66mph 9) 1mi - 10:08(10:09/mi) 141/145bpm [1430b/mi] 88cal 196/W 5.92/6.37mph 10) 0.21mi - 2:16(10:43/mi) 141/144bpm [1511b/mi] 20cal 192/W 5.6/6.86mph Add a comment	-	5.2mi, 53:02 Run - General 1) 1mi - 10:40(10:40/mi) 124/132bpm [1323b/mi] 76cal 182/W 5.62/6.08mph 2) 1mi - 9:43(9:43/mi) 137/157bpm [1332b/mi] 80cal 207/W 6.17/7.63mph 3) 1mi - 9:56(9:56/mi) 136/163bpm [1350b/mi] 81cal 201/W 6.04/7.69mph 4) 1mi - 10:23(10:23/mi) 135/142bpm [1401b/mi] 84cal 193/W 5.78/6.28mph 5) 1mi - 10:24(10:24/mi) 135/139bpm [1403b/mi] 83cal 190/W 5.77/6.27mph 6) 0.19mi - 1:56(10:20/mi) 134/135bpm [1384b/mi] 15cal 192/W 5.81/5.98mph Add a comment	8mi, 36:56 Bike - General 1) 5mi - 23:51(4:46/mi) 93/119bpm [444b/mi] 114cal 12.58/23.86mph 2) 2.99mi - 13:05(4:23/mi) 102/122bpm [446b/mi] 76cal 13.71/19.81mph Add a comment	-	-	-

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