Penky69 F45
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About
Race Times
All Races
Mileage
Training
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Races
8 -
Miles
3221 -
Miles
40 -
WAVA
61.79% -
5M
43:52 -
10M
1:36:51 -
Half
2:03:54 -
Mara
5:08:35
Planned Races
| 17 Feb 19 | Stamford 30k |
| 17 Mar 19 | Oundle 20 |
| 07 Apr 19 | Greater Manchester Marathon |
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Buddies
| Dist | Race | Best | Pace | WAVA | Races | 2018 | 2019 |
|---|---|---|---|---|---|---|---|
| 5mi | Wolverton 55mi | 43:52 | 8:46 | 61.79 | 1 | 43:52 | |
| 10mi | Fenland 1010mi | 1:36:51 | 9:41 | 57.40 | 1 | 1:36:51 | |
| 13.1mi | St Neots Riverside Half Marathon13.1mi | 2:03:54 | 9:27 | 59.45 | 3 | 2:03:54 | |
| 15mi | Folksworth 1515mi | 2:29:04 | 9:56 | 56.58 | 2 | 2:54:13 | 2:29:04 |
| 26.2mi | White Peak Marathon26.2mi | 5:08:35 | 11:47 | 50.80 | 1 | 5:08:35 |
2019 |
Date | Result | WAVA |
| Folksworth 15 | 20 Jan | 2:29:04 | 56.58% |
2018 |
Date | Result | WAVA |
| Wolverton 5 | 25 Nov | 43:52 | 61.79% |
| St Neots Riverside Half Marathon | 18 Nov | 2:03:54 | 59.45% |
| Fenland 10 | 28 Oct | 1:36:51 | 57.40% |
| Robin Hood Half Marathon | 30 Sep | 2:11:01 | 56.22% |
| White Peak Marathon | 19 May | 5:08:35 | 50.80% |
| LEICESTERSHIRE HALF MARATHON | 11 Feb | 2:09:11 | 56.37% |
| Folksworth 15 | 21 Jan | 2:54:13 | 47.86% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 96 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 96 |
| 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 |
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Wed 26th Dec
Dec 26
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Thu 27th Dec
Dec 27
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Fri 28th Dec
Dec 28
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Sat 29th Dec
Dec 29
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Sun 30th Dec
Dec 30
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Mon 31st Dec
Dec 31
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Tue 1st Jan
Jan 1
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4mi,
40:37 Running - General
Split Summary
=== 1) 0.99m - 10:24(10:28/m) 103cal 2) 1m - 10:18(10:18/m) 103cal 3) 1m - 9:58(9:58/m) 104cal 4) 1m - 9:52(9:52/m) 103cal 5) 0.01m - 5(10:08/m) 1cal  Add a comment |
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7mi,
1:08:30 Running - General
Split Summary
=== 1) 0.99m - 9:15(9:18/m) 102cal 2) 1m - 9:53(9:53/m) 103cal 3) 1m - 9:50(9:50/m) 103cal 4) 1m - 9:56(9:56/m) 102cal 5) 1m - 9:56(9:56/m) 103cal 6) 0.98m - 9:53(10:02/m) 101cal 7) 1.02m - 9:43(9:34/m) 101cal 8) 0.01m - 4(9:47/m) 1cal Add a comment |
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18mi,
3:10:34 Running - Long Run
Split Summary
=== 1) 0.99m - 9:58(10:01/m) 102cal 2) 1m - 10:25(10:26/m) 103cal 3) 1m - 10:35(10:35/m) 103cal 4) 1m - 10:47(10:47/m) 103cal 5) 1m - 10:24(10:23/m) 103cal 6) 1m - 10:17(10:17/m) 103cal 7) 1m - 10:22(10:22/m) 102cal 8) 1m - 10:24(10:24/m) 103cal 9) 1m - 10:28(10:28/m) 103cal 10) 1m - 10:29(10:29/m) 105cal 11) 1m - 10:28(10:28/m) 102cal 12) 1m - 10:30(10:30/m) 102cal 13) 1m - 10:32(10:32/m) 103cal 14) 1m - 10:56(10:55/m) 105cal 15) 1m - 10:50(10:51/m) 103cal 16) 1m - 11:10(11:09/m) 103cal 17) 1m - 11:01(11:01/m) 105cal 18) 1m - 10:54(10:54/m) 102cal 19) 0.01m - 4(10:19/m) 1cal Add a comment |
3.5mi,
37:57 Running - Recovery Run
Split Summary
=== 1) 0.99m - 10:27(10:31/m) 105cal 2) 1m - 11:00(11:00/m) 105cal 3) 1m - 11:01(11:01/m) 106cal 4) 0.5m - 5:29(10:54/m) 52cal Add a comment |
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Wed 2nd Jan
Jan 2
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Thu 3rd Jan
Jan 3
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Fri 4th Jan
Jan 4
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Sat 5th Jan
Jan 5
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Sun 6th Jan
Jan 6
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Mon 7th Jan
Jan 7
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Tue 8th Jan
Jan 8
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7.5mi,
1:14:42 Running - General
Split Summary
=== 1) 0.99m - 10:10(10:14/m) 102cal 2) 1m - 10:13(10:13/m) 104cal 3) 1m - 9:56(9:57/m) 103cal 4) 1m - 9:58(9:58/m) 103cal 5) 1m - 10:01(10:02/m) 103cal 6) 1m - 9:39(9:38/m) 103cal 7) 1m - 9:54(9:54/m) 103cal 8) 0.51m - 4:51(9:36/m) 51cal Add a comment |
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4.6mi,
43:29 Running - Intervals
Split Summary
=== 1) 1m - 9:34(9:35/m) 102cal 2) 0.45m - 4:00(8:55/m) 45cal 3) 0.19m - 2:00(10:34/m) 20cal 4) 0.46m - 4:00(8:43/m) 46cal 5) 0.18m - 2:00(10:54/m) 18cal 6) 0.46m - 4:00(8:39/m) 46cal 7) 0.19m - 2:00(10:24/m) 20cal 8) 0.47m - 4:00(8:33/m) 47cal 9) 0.2m - 2:00(9:57/m) 20cal 10) 1m - 9:51(9:51/m) 102cal 11) 0.01m - 4(10:58/m) 1cal |
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15.5mi,
2:44:21 Running - Long Run
Watch problems at start and actually ran 16.3 miles!!
Split Summary === 1) 0.99m - 10:29(10:33/m) 103cal 2) 1m - 10:39(10:39/m) 103cal 3) 1m - 10:33(10:34/m) 103cal 4) 1m - 10:51(10:51/m) 105cal 5) 1m - 10:40(10:40/m) 104cal 6) 1m - 10:45(10:44/m) 103cal 7) 1m - 10:45(10:45/m) 105cal 8) 1m - 10:48(10:49/m) 103cal 9) 1m - 10:46(10:45/m) 105cal 10) 1m - 10:21(10:21/m) 103cal 11) 1m - 10:51(10:51/m) 105cal 12) 1m - 10:10(10:10/m) 102cal 13) 1m - 10:37(10:37/m) 103cal 14) 1m - 10:35(10:34/m) 103cal 15) 1m - 10:28(10:29/m) 102cal 16) 0.49m - 5:03(10:16/m) 51cal |
1.2mi,
13:20 Running - Recovery Run
Split Summary
=== 1) 0.99m - 10:49(10:53/m) 103cal 2) 0.23m - 2:31(10:58/m) 23cal Add a comment
2mi,
21:09Running - Recovery Run
Split Summary
=== 1) 0.99m - 10:28(10:32/m) 103cal 2) 0.98m - 10:41(10:54/m) 102cal Add a comment |
7.5mi,
1:14:51 Running - General
Split Summary
=== 1) 0.99m - 10:20(10:23/m) 103cal 2) 1m - 10:00(10:00/m) 103cal 3) 1m - 9:44(9:44/m) 104cal 4) 1m - 9:55(9:55/m) 103cal 5) 1m - 9:55(9:55/m) 102cal 6) 1m - 10:08(10:08/m) 102cal 7) 1m - 9:54(9:54/m) 104cal 8) 0.51m - 4:55(9:44/m) 51cal Add a comment |
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Wed 9th Jan
Jan 9
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Thu 10th Jan
Jan 10
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Fri 11th Jan
Jan 11
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Sat 12th Jan
Jan 12
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Sun 13th Jan
Jan 13
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Mon 14th Jan
Jan 14
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Tue 15th Jan
Jan 15
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2.6mi,
50:30 Running - Track Session
Split Summary
=== 1) 0.99m - 33:32(33:45/m) 122cal 2) 1m - 11:41(11:40/m) 106cal 3) 0.55m - 5:17(9:33/m) 56cal Add a comment |
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4mi,
36:33 Running - General
Split Summary
=== 1) 0.99m - 8:41(8:44/m) 100cal 2) 1m - 9:22(9:22/m) 102cal 3) 1m - 9:17(9:17/m) 102cal 4) 1m - 9:09(9:08/m) 101cal 5) 0.01m - 4(8:58/m) 1cal Add a comment |
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18mi,
3:10:57 Running - Long Run
Split Summary
=== 1) 0.99m - 10:35(10:39/m) 102cal 2) 1m - 10:29(10:29/m) 103cal 3) 1m - 10:30(10:30/m) 104cal 4) 1m - 10:48(10:48/m) 105cal 5) 1m - 10:45(10:44/m) 103cal 6) 1m - 10:36(10:36/m) 103cal 7) 1m - 10:27(10:27/m) 101cal 8) 1m - 10:34(10:34/m) 104cal 9) 1m - 10:41(10:41/m) 104cal 10) 1m - 10:52(10:53/m) 105cal 11) 1m - 10:22(10:22/m) 102cal 12) 1m - 10:41(10:41/m) 102cal 13) 1m - 10:32(10:32/m) 103cal 14) 1m - 10:38(10:38/m) 103cal 15) 1m - 10:35(10:36/m) 103cal 16) 1m - 10:31(10:30/m) 105cal 17) 1m - 10:40(10:40/m) 105cal 18) 1m - 10:37(10:37/m) 105cal 19) 0.01m - 4(10:35/m) Add a comment |
3.2mi,
35:47 Running - Recovery Run
Split Summary
=== 1) 0.99m - 10:39(10:43/m) 105cal 2) 1m - 11:14(11:13/m) 106cal 3) 1m - 11:12(11:12/m) 106cal 4) 0.24m - 2:42(11:15/m) 25cal Add a comment |
7.8mi,
1:19:52 Running - General
Split Summary
=== 1) 0.99m - 10:11(10:15/m) 102cal 2) 1m - 10:39(10:39/m) 104cal 3) 1m - 10:23(10:23/m) 103cal 4) 1m - 9:58(9:58/m) 103cal 5) 1m - 10:03(10:02/m) 102cal 6) 1m - 10:21(10:22/m) 103cal 7) 1m - 10:21(10:20/m) 103cal 8) 0.76m - 7:56(10:25/m) 78cal Add a comment |
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Wed 16th Jan
Jan 16
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Thu 17th Jan
Jan 17
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Fri 18th Jan
Jan 18
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Sat 19th Jan
Jan 19
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Sun 20th Jan
Jan 20
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Mon 21st Jan
Jan 21
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Tue 22nd Jan
Jan 22
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4.1mi,
36:57 Running - General
Split Summary
=== 1) 0.99m - 8:39(8:42/m) 100cal 2) 1m - 9:18(9:18/m) 98cal 3) 1m - 9:18(9:18/m) 102cal 4) 1m - 9:09(9:09/m) 100cal 5) 0.07m - 33(8:23/m) 6cal Add a comment |
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14.9mi,
2:29:05 Running - Race
Chip pace 9:56 min/m
Split Summary === 1) 0.99m - 9:39(9:42/m) 101cal 2) 1m - 10:00(10:01/m) 102cal 3) 1m - 10:15(10:15/m) 103cal 4) 1m - 9:58(9:58/m) 103cal 5) 1m - 10:04(10:05/m) 100cal 6) 1m - 9:57(9:57/m) 101cal 7) 1m - 10:26(10:26/m) 103cal 8) 1m - 9:59(9:59/m) 103cal 9) 1m - 10:13(10:13/m) 101cal 10) 1m - 10:14(10:14/m) 102cal 11) 1m - 10:13(10:13/m) 102cal 12) 1m - 10:01(10:01/m) 102cal 13) 1m - 9:44(9:43/m) 102cal 14) 1m - 9:35(9:35/m) 102cal 15) 0.92m - 8:47(9:35/m) 93cal |
3.1mi,
33:50 Running - Recovery Run
Split Summary
=== 1) 0.99m - 10:39(10:43/m) 105cal 2) 1m - 11:08(11:08/m) 105cal 3) 1m - 10:59(10:59/m) 103cal 4) 0.1m - 1:04(10:12/m) 11cal Add a comment |
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