Penky69

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Recent Training
24th Apr	General	4mi	43:00
23rd Apr	Strength	0mi	45:32
22nd Apr	General	4.2mi	45:31
20th Apr	General	8mi	1:33:18
17th Apr	General	5.4mi	56:24

12 Month Benchmarks	Run	Bike
Mile	8:32	4:20
5k	27:34	15:28
5mi	46:32	30:38
10k	58:12	46:39
10mi	1:35:44	1:49:01
Half	2:05:56	2:38:00

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Followers (5)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2018	2019	2020	2024	PB	WB
5mi	1	43:52 60.66				43:52 8:46/mi	60.66
10km	1		55:11 60.36			55:11 8:53/mi	60.36
10mi	1	1:36:51 56.64				1:36:51 9:41/mi	56.64
13.1mi	7	2:03:54 58.21	2:03:17 59.19	2:03:31 59.08	2:06:27 60.56	2:03:17 9:25/mi	60.56
15mi	3	2:54:13 47.25	2:29:04 55.87	2:29:07 56.52		2:29:04 9:56/mi	56.52
30km	1		3:08:48 55.42			3:08:48 10:08/mi	55.42
26.2mi	2	5:08:35 47.74	4:29:03 55.44			4:29:03 10:16/mi	55.44

2024		Result	WAVA	Distance
21 Jan	Brass Monkey Half Marathon SB	2:06:27	60.56	13.1mi
2021		Result	WAVA	Distance
30 Oct	Snowdonia Marathon		0.00	26.2mi
2020		Result	WAVA	Distance
8 Mar	Cambridge Half Marathon SB	2:03:31	59.08	13.1mi
19 Jan	Folksworth 15 SB	2:29:07	56.52	15mi
2019		Result	WAVA	Distance
17 Nov	St Neots Riverside Half Marathon PB	2:03:17	59.19	13.1mi
27 Oct	Valencia Half Marathon	2:18:12	52.81	13.1mi
5 May	Langtoft 10k PB	55:11	60.36	10km
7 Apr	Greater Manchester Marathon PB	4:29:03	55.44	26.2mi
17 Feb	Stamford 30k PB	3:08:48	55.42	30km
20 Jan	Folksworth 15 PB	2:29:04	55.87	15mi
2018		Result	WAVA	Distance
25 Nov	Wolverton 5 PB	43:52	60.66	5mi
18 Nov	St Neots Riverside Half Marathon SB	2:03:54	58.21	13.1mi
28 Oct	Fenland 10 PB	1:36:51	56.64	10mi
30 Sep	Robin Hood Half Marathon	2:11:01	55.05	13.1mi
19 May	White Peak Marathon SB	5:08:35	47.74	26.2mi
11 Feb	LEICESTERSHIRE HALF MARATHON	2:09:11	55.20	13.1mi
21 Jan	Folksworth 15 SB	2:54:13	47.25	15mi

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	12	0	23	0	0	0	0	0	0	0	0	0	35
2024	0	0.7	0	0	0	0	0	0	0	0	0	0	0.7
2024	81	75	81	56	0	0	0	0	0	0	0	0	293
2023	0	0	0	0	21	1	9	8	67	0	0	3	109
2023	0	0	0	2.1	1.5	0.9	0	0	0.8	0	0	0	5.3
2023	53	50	53	28	38	44	62	70	33	57	79	109	676
2023	0	0	0	0	15	14	0	2	28	0	0	0	59
2022	0	0	25	11	22	11	76	16	45	4	0	0	210
2022	52	25	24	53	33	56	25	45	56	80	64	51	564
2022	0	0	0	0	0	0	0	25	0	0	0	0	25
2021	0	0	0	11	17	0	0	10	45	3	5	8	100
2021	82	43	100	105	101	74	69	72	40	68	70	46	868
2021	0	0	0	0	0	0	0	0	0	0	16	0	16
2020	0	0	0	0	0	0	0	3	6	0	0	0	9
2020	73	91	67	90	90	45	66	86	66	91	81	72	918
2020	0	0	0	8	0	0	0	11	0	0	0	0	18
2019	0	0	0	0	0	0	0	0	0	0	0	4	4
2019	130	134	124	69	45	51	70	81	84	95	63	66	1012
2018	0	5	0	9	0	0	0	0	0	0	0	0	14
2018	74	113	128	141	74	59	61	71	62	73	82	126	1064
2017	104	120	136	80	56	74	95	87	78	51	67	71	1017
2017	0	0	0	16	0	0	0	0	0	0	0	0	16
2016	86	124	136	96	52	83	76	90	44	74	72	111	1044
2016	0	0	0	0	0	14	10	0	0	0	0	0	25

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
-	9.1mi, 1:39:46 Run - General 1) 1mi - 11:17(11:17/mi) 136/151bpm [1534b/mi] 99cal 212/267W 2) 1mi - 11:16(11:16/mi) 136/149bpm [1533b/mi] 96cal 208/273W 3) 1mi - 10:47(10:47/mi) 140/146bpm [1510b/mi] 96cal 213/253W 4) 1mi - 10:52(10:52/mi) 146/151bpm [1587b/mi] 99cal 211/238W 5) 1mi - 10:52(10:52/mi) 144/152bpm [1565b/mi] 97cal 217/284W 6) 1mi - 10:57(10:57/mi) 146/158bpm [1600b/mi] 98cal 215/272W 7) 1mi - 11:06(11:06/mi) 142/149bpm [1576b/mi] 94cal 201/243W 8) 1mi - 11:17(11:17/mi) 150/161bpm [1692b/mi] 100cal 213/332W 9) 1mi - 10:25(10:25/mi) 155/169bpm [1614b/mi] 97cal 218/249W 10) 0.09mi - 56(10:05/mi) 168/169bpm [1695b/mi] 10cal 227/236W Add a comment	-	-	5.1mi, 54:19 Run - General 1) 1mi - 11:02(11:02/mi) 126/146bpm [1390b/mi] 91cal 213/292W 2) 1mi - 11:08(11:08/mi) 140/155bpm [1559b/mi] 98cal 224/288W 3) 1mi - 10:36(10:36/mi) 145/152bpm [1538b/mi] 97cal 226/322W 4) 1mi - 10:25(10:25/mi) 142/150bpm [1479b/mi] 93cal 216/272W 5) 1mi - 10:29(10:29/mi) 143/152bpm [1499b/mi] 95cal 214/259W 6) 0.06mi - 39(10:26/mi) 142/144bpm [1482b/mi] 6cal 225/230W Add a comment	0mi, 34:19 Cross - Strength Add a comment	5mi, 48:58 Run - General 1) 1mi - 9:49(9:49/mi) 138/165bpm [1354b/mi] 90cal 244/292W 2) 1mi - 9:48(9:48/mi) 166/175bpm [1628b/mi] 103cal 244/282W 3) 1mi - 9:52(9:52/mi) 163/175bpm [1608b/mi] 101cal 235/285W 4) 1mi - 9:45(9:45/mi) 160/166bpm [1559b/mi] 97cal 237/280W 5) 1mi - 9:42(9:42/mi) 166/171bpm [1610b/mi] 100cal 237/273W 6) 0.01mi - 2(7:16/mi) 171/171bpm [1241b/mi] 1cal 240/240W Add a comment
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	Thu 11th Apr Apr 11
-	6.2mi, 1:10:00 Run - General 1) 1mi - 11:29(11:29/mi) 136/148bpm [1561b/mi] 98cal 210/275W 2) 1mi - 11:29(11:29/mi) 136/146bpm [1561b/mi] 95cal 207/248W 3) 1mi - 11:09(11:09/mi) 140/156bpm [1562b/mi] 95cal 228/288W 4) 1mi - 11:11(11:11/mi) 147/171bpm [1644b/mi] 102cal 234/307W 5) 1mi - 11:13(11:13/mi) 150/164bpm [1684b/mi] 102cal 215/330W 6) 1mi - 11:10(11:10/mi) 145/153bpm [1619b/mi] 95cal 204/256W 7) 0.21mi - 2:18(10:49/mi) 152/153bpm [1643b/mi] 21cal 218/260W Add a comment	-	-	5.5mi, 55:31 Run - General 1) 1mi - 11:13(11:13/mi) 140/151bpm [1570b/mi] 99cal 215/276W 2) 0.34mi - 3:50(11:19/mi) 141/143bpm [1595b/mi] 33cal 206/237W 3) 1mi - 9:17(9:17/mi) 160/166bpm [1486b/mi] 94cal 244/295W 4) 0mi - 2(15:51/mi) 165/165bpm [2616b/mi] 257/257W 5) 0.27mi - 3:01(11:09/mi) 159/166bpm [1772b/mi] 29cal 217/258W 6) 1mi - 9:16(9:16/mi) 167/177bpm [1547b/mi] 99cal 248/283W 7) 0mi - 2(12:49/mi) 176/176bpm [2257b/mi] 242/242W 8) 0.27mi - 3:01(11:13/mi) 170/176bpm [1906b/mi] 29cal 206/248W 9) 1mi - 9:11(9:11/mi) 175/179bpm [1608b/mi] 103cal 249/288W 10) 0mi - 2(10:57/mi) 176/176bpm [1926b/mi] 248/248W 11) 0.62mi - 6:35(10:40/mi) 156/177bpm [1664b/mi] 61cal 216/257W Add a comment	0mi, 33:52 Cross - Strength Add a comment	5mi, 50:17 Run - Treadmill 1) 1mi - 10:34(10:34/mi) 130/136bpm [1374b/mi] 84cal 217/241W 2) 0.39mi - 4:05(10:26/mi) 136/138bpm [1418b/mi] 34cal 218/233W 3) 0.23mi - 2:00(8:44/mi) 154/164bpm [1346b/mi] 19cal 252/270W 4) 0.28mi - 3:00(10:37/mi) 150/164bpm [1592b/mi] 28cal 216/267W 5) 1mi - 9:24(9:24/mi) 156/168bpm [1467b/mi] 91cal 238/276W 6) 0.33mi - 3:00(8:59/mi) 158/168bpm [1420b/mi] 29cal 249/282W 7) 1mi - 9:22(9:22/mi) 159/170bpm [1490b/mi] 92cal 240/281W 8) 0.28mi - 3:00(10:37/mi) 160/171bpm [1698b/mi] 30cal 214/337W 9) 0.45mi - 5:51(12:54/mi) 150/154bpm [1935b/mi] 51cal 176/236W Add a comment 0.4mi, 2:01 Run - General 1) 0.35mi - 2:01(5:46/mi) 74/86bpm [427b/mi] 5cal Add a comment
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	Thu 18th Apr Apr 18
-	7mi, 1:13:15 Run - General 1) 1mi - 10:29(10:29/mi) 133/152bpm [1393b/mi] 92cal 231/314W 2) 1mi - 10:24(10:24/mi) 155/163bpm [1612b/mi] 101cal 244/313W 3) 1mi - 10:30(10:30/mi) 158/170bpm [1658b/mi] 103cal 249/299W 4) 1mi - 10:26(10:26/mi) 167/173bpm [1742b/mi] 104cal 217/356W 5) 1mi - 10:25(10:25/mi) 167/170bpm [1739b/mi] 103cal 222/243W 6) 1mi - 10:41(10:41/mi) 166/170bpm [1773b/mi] 106cal 224/277W 7) 1mi - 10:20(10:20/mi) 163/169bpm [1684b/mi] 101cal 228/271W 8) 0mi - 2(6:58/mi) 158/159bpm [1100b/mi] 218/219W Add a comment	-	-	-	5.4mi, 56:24 Run - General 1) 1mi - 10:55(10:55/mi) 129/143bpm [1409b/mi] 94cal 222/267W 2) 0.1mi - 56(9:50/mi) 146/152bpm [1436b/mi] 9cal 256/287W 3) 1mi - 10:18(10:18/mi) 141/161bpm [1451b/mi] 92cal 237/292W 4) 1mi - 10:09(10:09/mi) 157/163bpm [1593b/mi] 99cal 228/309W 5) 1mi - 10:27(10:27/mi) 154/161bpm [1609b/mi] 99cal 224/299W 6) 0.2mi - 1:59(10:06/mi) 156/159bpm [1575b/mi] 19cal 247/283W 7) 1mi - 10:36(10:36/mi) 146/157bpm [1548b/mi] 95cal 216/297W 8) 0.1mi - 1:03(10:21/mi) 144/145bpm [1491b/mi] 9cal 215/221W Add a comment	-
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	Thu 25th Apr Apr 25
-	8mi, 1:33:18 Run - General 1) 1mi - 11:14(11:14/mi) 138/148bpm [1549b/mi] 98cal 207/248W 2) 1mi - 14:12(14:12/mi) 137/147bpm [1946b/mi] 110cal 158/232W 3) 1mi - 11:08(11:08/mi) 138/144bpm [1537b/mi] 94cal 210/299W 4) 1mi - 11:46(11:46/mi) 135/145bpm [1589b/mi] 91cal 197/290W 5) 1mi - 11:42(11:42/mi) 141/152bpm [1650b/mi] 98cal 206/249W 6) 1mi - 10:53(10:53/mi) 146/153bpm [1590b/mi] 95cal 206/300W 7) 1mi - 11:55(11:55/mi) 143/156bpm [1704b/mi] 97cal 202/259W 8) 1mi - 10:24(10:24/mi) 152/160bpm [1582b/mi] 97cal 218/271W 9) 0.01mi - 3(6:41/mi) 160/160bpm [1070b/mi] 1cal 255/257W Add a comment	-	4.2mi, 45:31 Run - General 1) 1mi - 11:20(11:20/mi) 124/135bpm [1406b/mi] 95cal 211/282W 2) 0.05mi - 32(9:59/mi) 137/140bpm [1367b/mi] 5cal 230/256W 3) 1mi - 10:18(10:18/mi) 123/147bpm [1267b/mi] 83cal 229/301W 4) 1mi - 11:09(11:09/mi) 145/151bpm [1617b/mi] 103cal 209/268W 5) 0.14mi - 1:28(10:14/mi) 143/145bpm [1464b/mi] 13cal 210/221W 6) 1mi - 10:25(10:25/mi) 138/152bpm [1438b/mi] 93cal 224/270W 7) 0.03mi - 18(10:32/mi) 143/143bpm [1506b/mi] 3cal 207/213W Add a comment	0mi, 45:32 Cross - Strength Add a comment	4mi, 43:00 Run - General 1) 1mi - 11:40(11:40/mi) 128/139bpm [1494b/mi] 97cal 206/249W 2) 0.29mi - 3:21(11:29/mi) 137/145bpm [1573b/mi] 29cal 221/273W 3) 0.06mi - 30(8:34/mi) 145/149bpm [1241b/mi] 5cal 230/261W 4) 0.09mi - 1:00(11:06/mi) 154/156bpm [1708b/mi] 10cal 226/257W 5) 0.06mi - 30(8:47/mi) 150/153bpm [1317b/mi] 5cal 243/274W 6) 0.09mi - 1:00(11:14/mi) 153/155bpm [1718b/mi] 10cal 227/283W 7) 0.05mi - 30(9:06/mi) 149/152bpm [1357b/mi] 5cal 213/226W 8) 0.09mi - 1:00(10:51/mi) 150/152bpm [1626b/mi] 10cal 215/239W 9) 0.06mi - 30(8:36/mi) 148/151bpm [1274b/mi] 5cal 235/264W 10) 0.09mi - 1:00(10:41/mi) 152/155bpm [1625b/mi] 10cal 223/270W 11) 0.06mi - 30(8:42/mi) 151/152bpm [1315b/mi] 5cal 236/263W 12) 0.09mi - 1:00(10:54/mi) 152/154bpm [1657b/mi] 10cal 220/248W 13) 0.06mi - 30(8:45/mi) 153/156bpm [1339b/mi] 5cal 266/297W 14) 0.09mi - 1:00(10:36/mi) 158/160bpm [1674b/mi] 10cal 244/296W 15) 0.06mi - 30(8:42/mi) 157/160bpm [1367b/mi] 5cal 248/263W 16) 0.09mi - 1:00(11:02/mi) 159/161bpm [1753b/mi] 10cal 235/258W 17) 0.06mi - 30(9:02/mi) 155/156bpm [1400b/mi] 5cal 227/244W 18) 0.09mi - 1:00(10:33/mi) 156/157bpm [1645b/mi] 10cal 224/241W 19) 0.06mi - 30(8:49/mi) 154/156bpm [1357b/mi] 5cal 243/261W 20) 0.09mi - 1:00(10:48/mi) 156/158bpm [1686b/mi] 10cal 219/249W 21) 0.06mi - 30(8:14/mi) 153/155bpm [1259b/mi] 5cal 260/305W 22) 0.09mi - 1:00(11:04/mi) 157/159bpm [1738b/mi] 10cal 263/314W 23) 1mi - 10:47(10:47/mi) 161/167bpm [1735b/mi] 103cal 226/299W 24) 0.2mi - 2:11(10:41/mi) 161/164bpm [1720b/mi] 21cal 229/235W Add a comment	-

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