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Jon_P M45

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Knees

Newcastle Tri Club, Audlem Cycling Club

Races
116
Miles
6033
Miles
905
Miles
29801
Miles
6
WAVA
72.00%
5k
19:46
5M
33:34
10k
44:13
Half
1:34:13
Mara
4:04:12
1500m
34:02

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Recent Training
26th Jan	General	6.4mi	53:05
25th Jan	Yoga	0mi	20:56
24th Jan	General	18.6mi	1:00:00
24th Jan	Yoga	0mi	20:59
24th Jan	General	1.4mi	1:00:10

12 Month Benchmarks	Run	Bike
Mile	6:08	1:44
5k	20:40	6:12
5mi	38:18	10:16
10k	50:02	13:06

Recent Pictures
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2022 Targets	Set your targets
Bike 5000 Run 500 Swim 150

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Badges Collected	See available badges
+ 137 others

Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	9	19:46 6:22/mi	72.00							20:55 65.08	21:04 65.07		20:15 68.67		19:54 70.89	19:46 71.89	19:53 72.00
5mi	10	33:34 6:43/mi	68.87		41:27 51.73	39:21 54.67	38:09 56.61	38:08 56.89			34:53 63.33		34:59 64.10	34:21 65.79	33:51 67.27	33:34 68.37		33:51 68.87
10km	10	44:13 7:07/mi	60.98	52:30 51.06	49:05 54.75	44:13 60.98	48:01 56.38	45:52 59.30	45:06 60.64
13.1mi	9	1:34:13 7:12/mi	66.15		1:59:40 48.92	1:43:43 56.57	1:48:14 54.38	1:46:21 55.55	1:37:00 61.19	1:42:32 58.20		1:39:20 60.86	1:34:13 64.66			1:34:24 66.15
26.2mi	1	4:04:12 9:19/mi	51.77								4:04:12 51.77

2021		Result	WAVA	Distance
3 Oct	Oulton Park Autumn Duathlon	17:20 / 36:28 /16:58	0.00	4.3km/21.6km/4.3km
19 Sep	South Manchester Sprint Triathlon	7:34 / 42:16 / 25:40	0.00	400metres/24km/6km
5 Sep	Shropshire Triathlon	/ /	0.00	2km/78km/20km
25 Jul	Cheshire Sprint Triathlon	9:30 / 34:56 / 19:33	0.00	488metres/21km/5km
18 Jul	Mallory Park Sprint Triathlon	14:58 / 34:45 / 18:26	0.00	750metres/20km/5km
27 Jun	Wilmslow Sprint Triathlon	7:31 / 42:34 / 26:28	0.00	400metres/24km/6km
19 Jun	Alderford Sprint Triathlon	14:17 / 35:12 / 20:58	0.00	750metres/20km/5km
6 Jun	AJ Bell ITU triathlon LEEDS (standard distance) Leeds 2021	30:53 / 1:05:30 / 45:50	0.00	1500metres/36.2km/10km
2020		Result	WAVA	Distance
19 Sep	North West Triathlon @ Alderford	9:00 / 35:26 / 21:21	0.00	500metres/20km/5km
15 Mar	Bedford Sprint Duathlon	20:53 / 36:46 /11:16	0.00	5km/20km/2.5km
2 Feb	Alsager 5 SB	33:51	68.87	5mi
2019		Result	WAVA	Distance
22 Sep	Darley Moor Duathlon	20:24 / 30:27 /10:19	0.00	5km/20km/2.5km
15 Sep	South Manchester Triathlon	7:28 / 42:35 / 27:33	0.00	400metres/24km/6.3km
29 Aug	Mid-Cheshire 5K SB	19:53	72.00	5km
28 Jul	ETU European Sprint Championships Kazan	19:38 / 34:22 / 21:00	0.00	0.75km/20km/5km
13 Jul	Ullswater Sprint Triathlon	15:42 / 53:20 / 20:32	0.00	750metres/26km/4.75km
15 Jun	Nottingham Sprint Triathlon (British AG Championships)	12:28 / 31:39 /18:54	0.00	1.5km/18km/4.5km
12 May	Cheshire Triathlon	9:08 / 35:41 / 20:46	0.00	488metres/20km/5km
5 May	Wilmslow Triathlon	7:24 / 42:41 / 26:43	0.00	400miles/24km/6km
2018		Result	WAVA	Distance
30 Sep	Oulton Park Sprint Duathlon	18:05 / 37:22 /17:22	0.00	5km/20km/5km
16 Sep	Shropshire Olympic Triathlon	34:52 / 1:09:17 / 46:02	0.00	1500metres/40km/10km
9 Sep	Great North Run SB	1:34:24	66.15	13.1mi
23 Aug	Mid Cheshire 5km PB	19:46	71.89	5km
10 Jun	ITU World Triathlon Leeds Sprint Distrance	16:17 / 34:48 / 30:05	0.00	750metres/18.9km/7.5km
3 Jun	Blenheim Palace Triathlon	14:20 / 36:29 / 24:31	0.00	750metres/19.8km/5.4km
29 May	South Cheshire Harriers 5K Race Series - Race 1	20:00	71.06	5km
20 May	Southport Sprint Triathlon	15:22 / 32:59 / 19:18	0.00	750metres/20km/5km
7 May	Hart Sprint Triathlon	7:40 / 34:20 / 18:50	0.00	400metres/20km/5km
15 Apr	Chirk Sprint Triathlon	7:45 / 40:57 / 19:41	0.00	400metres/24km/5km
4 Feb	The Velo Runner Alsager 5 PB	33:34	68.37	5mi
2017		Result	WAVA	Distance
13 Aug	North West Triathlon	10:02 / 36:28 / 20:28	0.00	500metres/20km/5km
25 Jul	South Cheshire 5k Series	20:22	69.27	5km
16 Jul	City of Birmingham Olympic Triathlon	34:40 / 1:12:44 / 46:11	0.00	1.5km/40km/10km
27 Jun	South Cheshire 5k Series SB	19:54	70.89	5km
11 Jun	ITU World Triathlon Leeds Sprint Distance	15:45 / 37:06 / 32:13	0.00	750metres/20km/7.5km
4 Jun	Mazda Blenheim Triathlon (Sprint)	16:23 / 38:01 / 25:43	0.00	0.75km/19.8km/5.4km
21 May	Southport Triathlon (Sprint)	15:59 / 35:08 / 19:09	0.00	0.75km/20km/4.7km
14 May	Wilmslow Sprint Triathlon	7:26 / 43:17 / 26:59	0.00	400metres/24.2km/6.3km
1 May	Hart Triathlon	7:39 / 36:31 / 23:53	0.00	400metres/20km/5km
5 Feb	Alsager 5 SB	33:51	67.27	5mi
2016		Result	WAVA	Distance
18 Sep	South Manchester Triathlon	7:36 / 44:15 / 28:09	0.00	400metres/24.2km/6.3km
28 Aug	IRONMAN 70.3 Zell am See	43:19 / 3:16:12 / 1:57:20	0.00	1.9km/90km/21km
24 Jul	City of Birmingham Olympic Triathlon	34:02 / /	0.00	1500metres/40km/10km
12 Jun	World Triathlon Leeds - Sprint	16:43 / 38:27 / 20:34	0.00	0.75km/20km/5km
22 May	Cheshire Triathlon	10:30 / 36:49 / 21:45	0.00	0.488km/21km/5km
15 May	Wilmslow Triathlon	7:48 / 44:22 / 28:05	0.00	400metres/24.2km/6.3km
2 May	Hart Triathlon	7:48 / 33:43 / 20:47	0.00	400metres/20km/5km
7 Feb	Alsager 5 SB	34:21	65.79	5mi
2015		Result	WAVA	Distance
20 Sep	South Manchester Triathlon	7:59 / 45:18 / 27:16	0.00	400metres/24.2km/6.3km
13 Sep	Great North Run PB	1:34:13	64.66	13.1mi
9 Aug	Whitchurch Triathlon	18:14 / 36:38 / 21:28	0.00	0.75km/20km/5km
19 Jul	City of Birmingham Triathlon - Sprint	17:18 / 36:38 / 22:01	0.00	0.75km/20km/5km
30 Jun	South Cheshire 5k Series - Race 1 SB	20:15	68.67	5km
21 Jun	Henley on Thames Triathlon	9:00 / 50:23 / 22:01	0.00	400metres/25km/5km
14 Jun	Windsor Triathlon (Olympic)	35:24 / 1:12:15 / 47:07	0.00	1500metres/42km/10km
31 May	Cheshire Sprint Triathlon	10:48 / 39:33 / 22:02	0.00	0.5km/20km/5km
17 May	Wilmslow Triathlon	8:10 / 45:35 / 28:12	0.00	400metres/20km/6.3km
4 May	Hart Sprint Triathlon	9:08 / 34:26 / 20:55	0.00	400metres/20km/5km
26 Apr	York Triathlon	8:32 / 34:10 / 22:35	0.00	0.4km/18km/5km
1 Feb	Alsager 5 SB	34:59	64.10	5mi
2014		Result	WAVA	Distance
21 Sep	South Manchester Triathlon	8:45 / 46:44 / 29:33	0.00	400metres/24.2km/6.3km
14 Sep	North West Triathlon	12:05 / 38:50 / 22:30	0.00	500metres/20km/5km
7 Sep	Great North Run SB	1:39:20	60.86	13.1mi
20 Jul	City of Birmingham Triathlon - Sprint	18:00 / 37:23 / 24:56	0.00	0.75km/20km/5km
22 Jun	Henley Triathlon	9:18 / 52:30 / 24:26	0.00	0.4km/25km/5km
1 Jun	Cheshire Triathlon	12:00 / 40:09 / 25:26	0.00	0.5km/20km/5km
5 May	Hart Sprint Triathlon	9:40 / 38:13 / 27:29	0.00	400metres/20km/5km
2013		Result	WAVA	Distance
15 Sep	Great North Run		0.00	13.1mi
8 Sep	North West Triathlon	11:23 / 39:05 / 23:00	0.00	500metres/20km/5km
30 Aug	South Cheshire 5k Series - Race 3		0.00	5km
11 Aug	Whitchurch Triathlon	18:15 / 38:42 / 23:07	0.00	0.75km/20km/5km
27 Jul	Virgin Active London Triathlon - Sprint	/ /	0.00	750metres/20km/5km
26 Jul	South Cheshire 5k Series - Race 2		0.00	5km
28 Jun	South Cheshire 5k Series - Race 1 SB	21:04	65.07	5km
23 Jun	Henley Sprint Triathlon	9:11 / 54:47 / 24:32	0.00	0.4km/25km/5km
2 Jun	Cheshire Triathlon	/ /	0.00	485metres/20km/5km
6 May	Hart Triathlon	/ /	0.00	0.4km/20km/5km
21 Apr	London Marathon PB	4:04:12	51.77	26.2mi
3 Feb	Alsager 5 SB	34:53	63.33	5mi
2012		Result	WAVA	Distance
23 Sep	South Manchester triathlon	/ /	0.00	400metres/26km/6.2km
16 Sep	Great North Run SB	1:42:32	58.20	13.1mi
2 Sep	North West Triathlon	12:29 / 39:00 / 22:19	0.00	500metres/20km/5km
31 Aug	Queen's Park Quacker 5k Series - Race 3		0.00	5km
12 Aug	Macclesfield Triathlon	/ /	0.00	400metres/25km/7.4km
29 Jul	Leeds Xpress Triathlon	9:22 / 49:02 / 22:35	0.00	400metres/22.6km/5.4km
27 Jul	Queen's Park Quacker 5k Series - Race 2 SB	20:55	65.08	5km
29 Jun	Queens Park Quacker 5k Series - Race 1	21:26	63.51	5km
24 Jun	Henley Sprint Triathlon	/ /	0.00	400metres/25km/5km
27 May	Cheshire Triathlon	14:00 / 41:05 / 23:50	0.00	485metres/20km/5km
13 May	Wilmslow Triathlon	8:45 / 47:34 / 29:29	0.00	0.4km/24.2km/5.6km
8 May	Hart Triathlon	9:34 / 40:34 / 27:08	0.00	0.4km/20km/5km
2011		Result	WAVA	Distance
23 Oct	Peter Driver Memorial Fleet 10k SB	45:06	60.64	10km
25 Sep	Buxton Triathlon	10:10 / 52:50 / 25:30	0.00	400metres/21km/5.1km
18 Sep	Great North Run SB	1:37:00	61.19	13.1mi
4 Sep	North West Triathlon (sprint)	12:36 / 40:40 / 24:00	0.00	500metres/20km/5km
28 Aug	Macclesfield Triathlon	9:03 / 52:32 / 33:04	0.00	400metres/24.9km/7.3km
31 Jul	Leeds Xpress Triathlon	9:39 / 49:58 / 23:11	0.00	400metres/22.6km/5.4km
26 Jun	Stone St.Michael's 10k	46:07	59.30	10km
5 Jun	Northwich Triathlon	9:22 / 43:25 / 23:43	0.00	0.4km/20km/5km
22 May	Cheshire Triathlon	11:13 / 44:12 / 23:50	0.00	500metres/12.4miles/5km
8 May	Wilmslow Triathlon	9:16 / 53:37 / 27:45	0.00	0.4km/23.8km/6.7km
4 May	Sub 4 Clayton 10k	46:06	59.32	10km
6 Feb	Alsager 5		0.00	5mi
2010		Result	WAVA	Distance
19 Sep	Great North Run SB	1:46:21	55.55	13.1mi
5 Sep	The North West Triathlon	14:06 / 48:29 / 25:20	0.00	0.5km/20km/5km
15 Aug	Macclesfield Triathlon	11:29 / 1:00:56 / 38:08	0.00	400metres/24.9km/7.34km
27 Jun	Stone St Michael's 10k	47:59	56.69	10km
23 May	The Cheshire Triathlon	14:13 / 48:44 / 25:26	0.00	0.5km/20km/5km
5 May	Sub-4 Clayton 10k SB	45:52	59.30	10km
7 Feb	Alsager 5 SB	38:08	56.89	5mi
2009		Result	WAVA	Distance
18 Oct	Peter Driver Memorial Fleet 10k SB	48:01	56.38	10km
20 Sep	Great North Run SB	1:48:14	54.38	13.1mi
21 Jun	Stone St Michael's 10k		0.00	10km
31 May	Edinburgh Marathon		0.00	26.2mi
10 May	Muller Market Drayton 10k		0.00	10km
6 May	Sub-4 Clayton 10k		0.00	10km
1 Feb	Alsager 5 SB	38:09	56.61	5mi
18 Jan	Four Villages Half Marathon		0.00	13.1mi
2008		Result	WAVA	Distance
5 Oct	Great North Run SB	1:43:43	56.57	13.1mi
22 Jun	Stone St Michael's 10k PB	44:13	60.98	10km
7 May	Sub-4 Clayton 10k	47:22	56.93	10km
3 Feb	Alsager 5 SB	39:21	54.67	5mi
2007		Result	WAVA	Distance
14 Oct	Peter Driver Memorial Fleet 10K SB	49:05	54.75	10km
5 Aug	NYC Half Maraton SB	1:59:40	48.92	13.1mi
4 Feb	Alsager 5 SB	41:27	51.73	5mi
2006		Result	WAVA	Distance
22 Oct	Peter Driver Memorial Fleet 10K SB	52:30	51.06	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
2022	12.7	0	0	0	0	0	0	0	0	0	0	0	12.7
2022	51	0	0	0	0	0	0	0	0	0	0	0	51
2022	331	0	0	0	0	0	0	0	0	0	0	0	331
2021	0	0	0	0	0	0	0	2	0	2	0	0	4
2021	0	0	0	11.8	18	16.6	17	10.2	11.8	7.1	14.3	17	123.7
2021	45	40	9	20	44	36	49	36	52	20	41	63	455
2021	500	313	433	432	422	285	251	374	316	339	313	414	4391
2020	0	0	0	0	0	0	0	0	0	0	0	2	2
2020	10.3	8.7	9	0	0	0.9	6.4	10.2	12.8	4.4	2.3	11.3	76.2
2020	78	57	74	94	52	17	22	9	16	20	39	48	527
2020	202	266	377	342	310	215	503	511	307	195	360	390	3979
2019	18	7.3	20.2	14.2	15	12.3	10.8	10.4	3.4	6.6	9	13.2	140.4
2019	5	4	28	48	50	52	47	65	36	20	37	51	444
2019	239	57	412	489	276	341	288	263	115	300	209	294	3282
2018	11	9.4	12.6	13.2	11.2	10.8	9.8	10.9	8.8	2	11.1	13	123.7
2018	44	41	52	61	45	47	55	82	39	6	10	1	483
2018	165	171	218	427	214	167	178	281	211	146	239	338	2755
2017	12.4	6.7	7.8	10.8	10.2	8.1	12.5	7.8	2.8	4.5	8.1	2.1	93.9
2017	46	22	32	51	45	39	52	43	13	48	46	27	465
2017	288	215	290	278	210	254	231	136	71	225	161	110	2469
2016	7.7	6.4	16.5	7.4	9.4	9.3	9.8	9	4.7	3.8	11	9	104.1
2016	37	26	3	20	37	42	43	50	12	10	45	40	367
2016	357	266	323	420	243	232	287	232	121	242	232	301	3255
2015	7	2.9	5.1	5.5	7	14.3	4.8	10.6	4.9	3.3	10	7.1	82.6
2015	23	15	34	27	40	57	54	84	43	13	49	23	462
2015	238	154	291	433	183	262	318	207	151	128	282	197	2843
2014	0	0	2	3.1	3.7	3.9	3.1	1	1.3	2.3	5.9	5.4	31.7
2014	0	0	9	22	25	36	36	30	34	20	25	12	250
2014	0	0	103	149	201	162	176	135	88	46	227	174	1463
2013	6.8	5.4	8.1	3.2	2	3.1	3	3.4	1	2.2	0	0	38.3
2013	44	67	96	41	13	20	26	20	13	16	0	0	357
2013	70	72	80	249	189	150	202	144	38	129	36	0	1360
2012	7.7	2.3	1.2	2.2	3.8	1.5	2.7	1.4	0.3	2.1	3.1	5.6	33.8
2012	3	0	3	18	23	19	35	27	34	18	27	17	223
2012	52	20	55	424	102	150	203	145	52	79	125	45	1452
2011	0	2.8	3.1	2.8	5.8	3	3.6	3.3	1.8	1.4	0.7	3	31.3
2011	39	17	1	26	37	39	29	37	44	9	33	24	335
2011	78	89	125	317	121	109	352	187	67	100	104	53	1701
2010	0	0	1	2.1	2.3	0	0.6	1.6	0.3	2	1.3	1.6	12.8
2010	16	33	44	33	41	26	49	40	30	35	47	26	419
2010	0	0	0	63	59	24	94	55	63	37	70	54	519
2009	9	29	29	12	18	16	31	54	34	17	8	16	274
2008	48	52	33	61	61	81	8	18	58	22	9	12	463
2007	34	16	19	12	39	46	63	29	22	15	13	19	326
2006	0	0	0	0	0	0	0	24	35	34	17	21	131

Fri 31st Dec Dec 31	Sat 1st Jan Jan 1	Sun 2nd Jan Jan 2	Mon 3rd Jan Jan 3	Tue 4th Jan Jan 4	Wed 5th Jan Jan 5	Thu 6th Jan Jan 6
15.6mi, 1:06:12 Bike - Road Biking Easy spin with Jack Add a comment 0mi, 20:03 Cross - Yoga Split Summary === 1) 0m - 20:03(0/m) 74/94bpm [INFb/mi] 49cal Add a comment 1.5mi, 1:14:22 Swim - Pool WU - 200m pb Steady, 4x's (25m kick, 25m pb), 2x's (25m hard/25m easy), 50m pb easy, 50m bck - (600m) MS - 2x's 10x's 25m MAX off 45secs 50m bck 250m pb+snorkel Steady 50m bck 2x's 50m MAX, w/30secs rest 100m pb super easy - (1600m) WD - 200m easy choice - (200m) Add a comment	0mi, 16:05 Cross - Yoga Split Summary === 1) 0m - 16:05(0/m) 72/95bpm [INFb/mi] 36cal Add a comment 32.9mi, 2:12:20 Bike - Road Biking Endurance Ride - Zn1/2 Add a comment	6.9mi, 57:55 Run - Long Run Z1/2 endurance run Add a comment 0mi, 21:52 Cross - Yoga Split Summary === 1) 0m - 21:52(0/m) 71/91bpm [INFb/mi] 49cal Add a comment	16.5mi, 1:02:03 Bike - Road Biking 1hr - 90mins easy spinning, if time and weather is decent Add a comment 1.4mi, 57:12 Swim - Pool WU - 2x's (200m pb easy, 50m bck) - (500m) MS - 2x's 4x's (25m hard/25m easy), w/10secs rest 200m pb+snorkel easy 4x's (25m kick/25m pb), w/15secs rest 200m pb+snorkel easy - (1600m) WD - 200m easy choice Add a comment	0mi, 20:00 Cross - Stretching Add a comment 0mi, 20:49 Cross - Yoga Split Summary === 1) 0m - 20:49(0/m) 67/104bpm [INFb/mi] 40cal Add a comment	0mi, 20:00 Cross - Stretching Add a comment 5.5mi, 45:35 Run - Easy Easy Endurance Run - Zn1/2 Add a comment 0mi, 21:24 Cross - Yoga Split Summary === 1) 0m - 21:24(0/m) 63/83bpm [INFb/mi] 33cal Add a comment 1.4mi, 57:12 Swim - Pool WU - 200m pb easy, 4x's (25m kick/25m pb), 4x's (25m hard/25m easy), 50m pb, 50m bck - (700m) MS - 2x's 6x's 50m pb Hard, w/25 secs rest 2x's 150m pb above race pace, w/15 secs rest 50m bck, 50m pb super easy between sets - (1300m) WD - 200m easy choice - (200m) Add a comment	0mi, 20:00 Cross - Stretching Add a comment 24.2mi, 1:10:00 Bike - Turbo Trainer WU - 5mins easy Zn1, 7mins Zn2 MS - 3x's 10mins @ 175W - 190W, w/5mins easy spin recovery WD - 5mins easy Zn1 Add a comment 0mi, 20:42 Cross - Yoga Split Summary === 1) 0m - 20:42(0/m) 62/88bpm [INFb/mi] 31cal Add a comment
Fri 7th Jan Jan 7	Sat 8th Jan Jan 8	Sun 9th Jan Jan 9	Mon 10th Jan Jan 10	Tue 11th Jan Jan 11	Wed 12th Jan Jan 12	Thu 13th Jan Jan 13
0mi, 56:41 Cross - Weights Add a comment 0mi, 20:55 Cross - Yoga Split Summary === 1) 0m - 20:55(0/m) 69/97bpm [INFb/mi] 42cal Add a comment 1.3mi, 54:31 Swim - Pool WU - 200m pb easy, 50m bck, 4x's (25m kick/25m easy), 50m bck - (500m) MS - 2x's 6x's (25m hard/25m easy) w/15 secs rest 50m bck 300m pb+snorkel easy 50m bck - (1400m) WD - 200m easy choice Add a comment	0mi, 21:46 Cross - Yoga Split Summary === 1) 0m - 21:46(0/m) 59/84bpm [INFb/mi] 28cal Add a comment 59.3mi, 2:45:00 Bike - Turbo Trainer z2 Endurance ride Add a comment	0mi, 21:23 Cross - Yoga Split Summary === 1) 0m - 21:23(0/m) 67/91bpm [INFb/mi] 40cal Add a comment 0mi, 10:00 Cross - Stretching Post run stretch Add a comment 7.4mi, 1:06:15 Run - Long Run Z1/2 endurance run Add a comment 0mi, 5:00 Cross - Stretching Pre run stretch Add a comment	16.5mi, 1:01:00 Bike - Turbo Trainer 1hr - 90mins easy spinning, if time and weather is decent Add a comment 0mi, 21:18 Cross - Yoga Split Summary === 1) 0m - 21:18(0/m) 68/85bpm [INFb/mi] 40cal Add a comment 1.2mi, 51:11 Swim - Pool WU - 200m pb easy, 50m bck, 4x's (25m kick/25m easy), 2x's (25m hard/25m easy), 100m pb easy, 50m bck - (700m) MS - 2x's 8x's 25m MAX w/25 secs rest 50m bck 200m pb+snorkel easy 50m bck - (1000m) WD - 200m easy choice Add a comment	0mi, 21:29 Cross - Yoga Split Summary === 1) 0m - 21:29(0/m) 65/83bpm [INFb/mi] 36cal Add a comment	0mi, 20:00 Cross - Stretching Add a comment 0mi, 30:32 Cross - Yoga Split Summary === 1) 0m - 30:32(0/m) 71/92bpm [INFb/mi] 66cal Add a comment 0mi, 10:00 Cross - Stretching Post run cool down Add a comment 0mi, 5:00 Cross - Stretching Pre run warm up Add a comment 4.3mi, 35:14 Run - Easy Easy Endurance Run - Zn1/2 Add a comment 1.1mi, 48:22 Swim - Pool WU - 2x's (150m pb easy, 50m bck) - (400m) MS - 2x's 4x's (25m hard/25m easy), w/10secs rest 50m bck 4x's (25m kick/25m pb), w/15secs rest 50m bck 200m pb+snorkel easy in between sets - (1200m) WD - 200m easy choice Add a comment	18.4mi, 55:00 Bike - Turbo Trainer WU - 6mins easy Zn1, 7mins Zn2 MS - 3x's 6mins (Zn3/4), w/3mins easy spin recovery 3x's 20secs @ 230W - 245W, w/80secs recovery WD - 5mins easy Zn1 Add a comment 0mi, 21:10 Cross - Yoga Split Summary === 1) 0m - 21:10(0/m) 70/95bpm [INFb/mi] 44cal Add a comment
Fri 14th Jan Jan 14	Sat 15th Jan Jan 15	Sun 16th Jan Jan 16	Mon 17th Jan Jan 17	Tue 18th Jan Jan 18	Wed 19th Jan Jan 19	Thu 20th Jan Jan 20
0mi, 52:08 Cross - Other Add a comment 0mi, 21:20 Cross - Yoga Split Summary === 1) 0m - 21:20(0/m) 72/92bpm [INFb/mi] 48cal Add a comment 1.1mi, 45:28 Swim - Pool WU - 200m pb easy, 50m bck, 4x's (25m kick/25m pb), 2x's (25m hard/25m easy), 50m bck - (600m) MS - 2x's 4x's 50m pb Hard, w/25 secs rest 50m bck 200m pb+snorkel easy 50m bck - (1000m) WD - 200m easy choice Add a comment	36mi, 2:10:00 Bike - Turbo Trainer Endurance Ride Zn1/2 Add a comment 0mi, 20:07 Cross - Yoga Split Summary === 1) 0m - 20:07(0/m) 69/94bpm [INFb/mi] 39cal Add a comment	0mi, 15:00 Cross - Stretching Add a comment 0mi, 21:08 Cross - Yoga Split Summary === 1) 0m - 21:08(0/m) 69/89bpm [INFb/mi] 43cal Add a comment 25.5mi, 1:56:37 Bike - Road Biking Easy cafe spin with Chris Add a comment 7.4mi, 1:02:13 Run - Long Run Easy Endurance Run - Zn1/2 Add a comment 0mi, 5:00 Cross - Stretching Pre run warm up Add a comment	16mi, 1:00:00 Bike - Turbo Trainer 1hr - 90mins easy spinning, if time and weather is decent Add a comment 0mi, 21:18 Cross - Yoga Split Summary === 1) 0m - 21:18(0/m) 65/82bpm [INFb/mi] 35cal Add a comment 1.3mi, 1:00:05 Swim - Pool WU - 100m pb easy, 200m pb+snorkel easy, 50m bck, 4x's (25m kick/25m easy), 2x's (25m hard/25m easy), 50m bck - (700m) MS - 2x's 4x's 25m MAX w/25 secs rest 50m bck 4x's 50m pb Hard, w/25 secs rest 50m bck 100m Above Race Pace 50m bck, 50m pb super easy - (1200m) WD - 200m easy choice Add a comment	0mi, 20:59 Cross - Yoga Split Summary === 1) 0m - 20:59(0/m) 62/80bpm [INFb/mi] 31cal Add a comment	5.9mi, 20:00 Bike - Turbo Trainer Pre Zwift race warm up Add a comment 20.4mi, 53:45 Bike - Turbo Trainer Zwift race Add a comment 0mi, 20:57 Cross - Yoga Split Summary === 1) 0m - 20:57(0/m) 64/83bpm [INFb/mi] 34cal Add a comment 1.4mi, 55:34 Swim - Pool WU - 200m pb easy, 4x's (25m kick/25m pb), 4x's (25m hard/25m easy), 50m pb, 50m bck - (700m) MS - 2x's 4x's 50m pb Hard, w/25 secs rest 2x's 200m pb above race pace, w/15 secs rest 50m bck, 50m pb super easy between sets - (1300m) WD - 200m easy choice - (200m) Add a comment	0mi, 20:00 Cross - Stretching Add a comment 0mi, 10:00 Cross - Stretching Post run stretch Add a comment 6.1mi, 51:12 Run - Intervals WU - 5mins easy Zn1, 10mins Zn2 - (15mins) MS - 3x's 5mins @ 4:30min - 4:50 p/km, w/4mins easy Endurance recovery - (24mins) WD - 8mins easy Zn1/2 Endurance Add a comment 0mi, 5:00 Cross - Stretching Pre run warm up Add a comment 0mi, 21:14 Cross - Yoga Split Summary === 1) 0m - 21:14(0/m) 71/95bpm [INFb/mi] 46cal Add a comment
Fri 21st Jan Jan 21	Sat 22nd Jan Jan 22	Sun 23rd Jan Jan 23	Mon 24th Jan Jan 24	Tue 25th Jan Jan 25	Wed 26th Jan Jan 26	Thu 27th Jan Jan 27
0mi, 56:05 Cross - Weights Add a comment 0mi, 20:51 Cross - Yoga Split Summary === 1) 0m - 20:51(0/m) 64/92bpm [INFb/mi] 35cal Add a comment 1.1mi, 45:51 Swim - Pool WU - 2x's (150m pb easy, 50m bck) - (400m) MS - 3x's 2x's (25m hard/25m easy), w/10secs rest 50m bck 3x's (25m kick/25m pb), w/15secs rest 50m bck, 50m pb easy - (1200m) WD - 200m easy choice Add a comment	0mi, 10:00 Cross - Stretching Post run stretch Add a comment 0mi, 5:00 Cross - Stretching Pre run stretch Add a comment 7.1mi, 1:01:43 Run - Long Run Easy Endurance Run - Zn1/2 Add a comment	0mi, 21:57 Cross - Yoga Split Summary === 1) 0m - 21:57(0/m) 60/83bpm [INFb/mi] 31cal Add a comment 40.8mi, 2:00:00 Bike - Turbo Trainer Endurance Ride Zn1/2 Add a comment	18.6mi, 1:00:00 Bike - General Add a comment 0mi, 20:59 Cross - Yoga Split Summary === 1) 0m - 20:59(0/m) 63/89bpm [INFb/mi] 32cal Add a comment 1.4mi, 1:00:10 Swim - General Split Summary === 1) 0.12m - 4:07(33:10/m) 32cal 28/rpm 1.81/1.94mph 2) 0m - 7(0/m) 3) 0.03m - 59(31:45/m) 8cal 29/rpm 1.89/2.04mph 4) 0m - 15(0/m) 5) 0.12m - 5:07(41:10/m) 6) 0m - 15(0/m) 7) 0.03m - 56(30:16/m) 8cal 32/rpm 1.98/2.07mph 8) 0m - 49(0/m) 9) 0.03m - 53(28:41/m) 8cal 30/rpm 2.09/2.09mph 10) 0m - 16(0/m) 11) 0.03m - 53(28:37/m) 8cal 33/rpm 2.1/2.14mph 12) 0m - 17(0/m) 13) 0.03m - 53(28:20/m) 8cal 30/rpm 2.12/2.28mph 14) 0m - 20(0/m) 15) 0.03m - 54(28:53/m) 8cal 31/rpm 2.08/2.27mph 16) 0m - 50(0/m) 17) 0.03m - 52(27:45/m) 8cal 31/rpm 2.16/2.47mph 18) 0m - 1:27(0/m) 19) 0.03m - 54(28:51/m) 8cal 33/rpm 2.08/2.25mph 20) 0m - 17(0/m) 21) 0.03m - 54(28:43/m) 8cal 34/rpm 2.09/2.17mph 22) 0m - 14(0/m) 23) 0.03m - 55(29:19/m) 8cal 32/rpm 2.05/2.1mph 24) 0m - 34(0/m) 25) 0.03m - 56(29:55/m) 8cal 31/rpm 2.01/2.04mph 26) 0m - 19(0/m) 27) 0.03m - 57(30:33/m) 8cal 31/rpm 1.96/2.18mph 28) 0m - 39(0/m) 29) 0.03m - 52(27:40/m) 8cal 33/rpm 2.17/2.17mph 30) 0m - 17(0/m) 31) 0.03m - 52(27:50/m) 8cal 34/rpm 2.15/2.25mph 32) 0m - 32(0/m) 33) 0.03m - 52(28:02/m) 8cal 31/rpm 2.14/2.22mph 34) 0m - 22(0/m) 35) 0.03m - 52(27:49/m) 8cal 30/rpm 2.16/2.28mph 36) 0m - 52(0/m) 37) 0.03m - 55(29:19/m) 8cal 27/rpm 2.05/2.27mph 38) 0m - 1:14(0/m) 39) 0.03m - 56(29:51/m) 8cal 32/rpm 2.01/2.17mph 40) 0m - 23(0/m) 41) 0.03m - 56(30:17/m) 8cal 32/rpm 1.98/2.08mph 42) 0m - 13(0/m) 43) 0.03m - 57(30:42/m) 8cal 30/rpm 1.96/2.09mph 44) 0m - 12(0/m) 45) 0.03m - 59(31:46/m) 8cal 31/rpm 1.89/1.96mph 46) 0m - 43(0/m) 47) 0.03m - 54(28:54/m) 8cal 31/rpm 2.08/2.3mph 48) 0m - 49(0/m) 49) 0.03m - 50(26:38/m) 8cal 31/rpm 2.25/2.35mph 50) 0m - 21(0/m) 51) 0.03m - 52(27:47/m) 8cal 32/rpm 2.16/2.3mph 52) 0m - 17(0/m) 53) 0.03m - 52(28:10/m) 8cal 32/rpm 2.13/2.19mph 54) 0m - 44(0/m) 55) 0.03m - 51(27:12/m) 8cal 32/rpm 2.21/2.21mph 56) 0m - 22(0/m) 57) 0.03m - 57(30:27/m) 8cal 29/rpm 1.97/2.03mph 58) 0m - 1:36(0/m) 59) 0.03m - 58(30:56/m) 8cal 29/rpm 1.94/2.02mph 60) 0m - 13(0/m) 61) 0.03m - 57(30:31/m) 8cal 31/rpm 1.97/2.05mph 62) 0m - 40(0/m) 63) 0.03m - 56(29:49/m) 8cal 31/rpm 2.01/2.09mph 64) 0m - 30(0/m) 65) 0.03m - 57(30:19/m) 8cal 33/rpm 1.98/2.02mph 66) 0m - 51(0/m) 67) 0.16m - 4:59(32:08/m) 40cal 30/rpm 1.87/2.05mph Add a comment	0mi, 20:56 Cross - Yoga Split Summary === 1) 0m - 20:56(0/m) 64/84bpm [INFb/mi] 34cal Add a comment	6.4mi, 53:05 Run - General Split Summary === 1) 0.56m - 5:00(9:00/m) 87/118bpm [783b/mi] 22cal 6.67/7.18mph 2) 0.62m - 5:44(9:14/m) 115/122bpm [1062b/mi] 44cal 6.5/6.85mph 3) 0.48m - 4:16(8:52/m) 116/122bpm [1029b/mi] 31cal 6.76/6.89mph 4) 0.62m - 4:30(7:15/m) 135/146bpm [978b/mi] 46cal 8.28/8.85mph 5) 0.34m - 2:30(7:24/m) 139/146bpm [1030b/mi] 27cal 8.1/8.31mph 6) 0.34m - 3:00(8:49/m) 125/139bpm [1102b/mi] 24cal 6.8/8.16mph 7) 0.62m - 4:31(7:16/m) 137/145bpm [996b/mi] 45cal 8.26/8.5mph 8) 0.34m - 2:29(7:24/m) 142/148bpm [1050b/mi] 26cal 8.12/8.29mph 9) 0.34m - 3:00(8:56/m) 131/144bpm [1171b/mi] 25cal 6.71/8.06mph 10) 0.62m - 4:43(7:35/m) 143/153bpm [1084b/mi] 51cal 7.92/8.56mph 11) 0.31m - 2:17(7:29/m) 147/157bpm [1099b/mi] 26cal 8.02/8.29mph 12) 0.34m - 3:00(8:56/m) 134/148bpm [1198b/mi] 25cal 6.71/8.22mph 13) 0.62m - 5:23(8:39/m) 126/133bpm [1091b/mi] 32cal 6.93/7.91mph 14) 0.29m - 2:37(9:10/m) 120/123bpm [1099b/mi] 12cal 6.55/7.16mph 15) 0.01m - 3(8:28/m) 121/121bpm [1024b/mi] 7.09/7.06mph 16) 0.01m - 2(6:11/m) 121/121bpm [749b/mi] 9.69/7.1mph Add a comment	-