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thedole M40

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Ankles

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Miles
2247
Miles
5
Miles
157

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Recent Training
11th Jun	General	2.7mi	1:14:22
9th Jun	General	12mi	2:30:11
8th Jun	General	6.9mi	1:11:41
7th Jun	General	1.5mi	13:51
6th Jun	General	3.1mi	29:47

12 Month Benchmarks	Run	Bike
Mile	7:12	3:14
5k	26:39	0
5mi	43:26	0
10k	55:13	0
10mi	1:36:30	0
Half	2:09:18	0

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+ 79 others

Best Times
Best WAVA

Dist	Races	PB	WB

No recorded races

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	0	4	14	3	7	3	0	0	0	0	0	0	31
2021	26	64	101	137	141	36	0	0	0	0	0	0	506
2020	8	2	2	0	0	3	5	0	5	2	0	2	28
2020	11	1	10	34	39	75	59	57	82	63	87	37	554
2020	0	0	0	0	0	2	3	0	0	0	0	0	5
2019	3	0	4	2	0	12	7	3	2	3	13	16	66
2019	38	53	100	103	134	104	128	56	25	55	24	4	824
2018	0	0	0	0	0	8	4	3	9	3	6	1	33
2018	0	0	0	0	9	31	72	70	52	38	48	27	346
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	0	0	0	0	2	16	0	0	0	0	0	0	18

Sun 16th May May 16	Mon 17th May May 17	Tue 18th May May 18	Wed 19th May May 19	Thu 20th May May 20	Fri 21st May May 21	Sat 22nd May May 22
6.3mi, 1:08:28 Run - General Split Summary === 1) 0.75km - 5:00(6:42/km) 119/137bpm [797b/km] 40cal 8.96/13.64kmph 2) 8.77km - 55:48(6:22/km) 144/153bpm [916b/km] 573cal 9.43/13kmph 3) 0.54km - 7:40(14:19/km) 134/147bpm [1919b/km] 43cal 4.19/10.88kmph Add a comment	4.8mi, 50:39 Run - Treadmill Split Summary === 1) 0.71km - 5:00(7:03/km) 114/130bpm [804b/km] 36cal 8.5/9.07kmph 2) 6.71km - 43:00(6:25/km) 141/156bpm [904b/km] 449cal 9.36/9.98kmph 3) 0.28km - 2:39(9:20/km) 143/157bpm [1335b/km] 24cal 6.43/9.87kmph Add a comment	-	-	-	8.7mi, 1:38:28 Run - General Split Summary === 1) 0.87km - 5:00(5:44/km) 131/144bpm [751b/km] 49cal 10.47/14.11kmph 2) 12.21km - 1:24:00(6:53/km) 149/187bpm [1025b/km] 876cal 8.72/20.35kmph 3) 0.95km - 9:28(9:55/km) 151/158bpm [1497b/km] 90cal 6.05/9.74kmph Add a comment	11.3mi, 3:00:09 Run - General Split Summary === 1) 0.47km - 5:00(10:44/km) 125/140bpm [1342b/km] 43cal 5.59/9.31kmph 2) 8.79km - 1:38:00(11:09/km) 142/173bpm [1583b/km] 855cal 5.38/15.65kmph 3) 8.94km - 1:17:09(8:38/km) 149/175bpm [1286b/km] 682cal 6.95/16.12kmph Add a comment
Sun 23rd May May 23	Mon 24th May May 24	Tue 25th May May 25	Wed 26th May May 26	Thu 27th May May 27	Fri 28th May May 28	Sat 29th May May 29
6.9mi, 1:20:31 Run - General Split Summary === 1) 0.8km - 5:00(6:13/km) 117/131bpm [727b/km] 38cal 9.65/12.46kmph 2) 9.39km - 1:07:00(7:08/km) 138/160bpm [984b/km] 602cal 8.41/14.81kmph 3) 0.93km - 8:31(9:12/km) 146/159bpm [1342b/km] 79cal 6.53/10.85kmph Add a comment	-	-	6.2mi, 1:03:04 Run - General Split Summary === 1) 0.8km - 5:00(6:16/km) 120/137bpm [753b/km] 42cal 9.56/16.06kmph 2) 9.21km - 57:49(6:17/km) 147/184bpm [923b/km] 643cal 9.55/15.96kmph 3) 0.01km - 14(19:01/km) 155/156bpm [2949b/km] 2cal 3.15/6.18kmph Add a comment	6.5mi, 58:37 Run - General Split Summary === 1) 2.44km - 14:36(5:59/km) 141/149bpm [844b/km] 161cal 10.03/11.69kmph 2) 1.87km - 8:32(4:34/km) 167/175bpm [761b/km] 115cal 13.16/14.51kmph 3) 0.82km - 5:51(7:08/km) 151/175bpm [1076b/km] 65cal 8.42/14.01kmph 4) 1.87km - 9:25(5:03/km) 167/172bpm [842b/km] 126cal 11.89/13.6kmph 5) 0.57km - 4:18(7:31/km) 151/170bpm [1134b/km] 44cal 7.99/13.03kmph 6) 1.88km - 8:54(4:44/km) 172/179bpm [814b/km] 122cal 12.67/13.87kmph 7) 0.08km - 47(9:19/km) 170/178bpm [1583b/km] 10cal 6.44/13.23kmph 8) 0.94km - 6:13(6:36/km) 158/162bpm [1042b/km] 72cal 9.1/12.29kmph 9) 0km - 2(7:34/km) 151/152bpm [1143b/km] 7.93/5.27kmph Add a comment	6.3mi, 1:03:43 Run - General Split Summary === 1) 10.05km - 1:03:03(6:17/km) 140/154bpm [879b/km] 627cal 9.56/12.19kmph 2) 0.06km - 40(11:06/km) 147/154bpm [1631b/km] 7cal 5.41/8.67kmph Add a comment	3.2mi, 48:27 Run - General Split Summary === 1) 0.7km - 5:00(7:11/km) 114/129bpm [819b/km] 38cal 8.35/13.13kmph 2) 3.55km - 38:00(10:42/km) 136/164bpm [1454b/km] 361cal 5.61/18.81kmph 3) 0.87km - 5:27(6:18/km) 146/152bpm [919b/km] 59cal 9.54/15.38kmph Add a comment
Sun 30th May May 30	Mon 31st May May 31	Tue 1st Jun Jun 1	Wed 2nd Jun Jun 2	Thu 3rd Jun Jun 3	Fri 4th Jun Jun 4	Sat 5th Jun Jun 5
12mi, 2:07:05 Run - General Split Summary === 1) 0.7km - 5:00(7:09/km) 124/137bpm [887b/km] 45cal 8.39/11.49kmph 2) 18.5km - 2:01:07(6:33/km) 152/173bpm [995b/km] 1349cal 9.17/12.83kmph 3) 0.1km - 58(9:55/km) 167/174bpm [1656b/km] 12cal 6.05/9.24kmph Add a comment	1.4mi, 19:01 Run - General Split Summary === 1) 0.72km - 5:00(6:58/km) 110/121bpm [767b/km] 33cal 8.61/12.43kmph 2) 1.09km - 7:00(6:26/km) 137/143bpm [882b/km] 74cal 9.32/12.23kmph 3) 0.5km - 7:01(14:06/km) 133/143bpm [1875b/km] 65cal 4.26/11.82kmph Add a comment	-	-	3.2mi, 40:44 Run - General Split Summary === 1) 0.79km - 5:00(6:20/km) 109/121bpm [691b/km] 32cal 9.46/11.99kmph 2) 3.69km - 23:54(6:29/km) 140/155bpm [907b/km] 252cal 9.26/10.98kmph 3) 0.62km - 11:50(19:01/km) 129/155bpm [2454b/km] 82cal 3.15/10.04kmph Add a comment	4.5mi, 54:05 Run - General Split Summary === 1) 0.52km - 7:30(14:21/km) 124/142bpm [1778b/km] 65cal 4.18/9.67kmph 2) 2.03km - 15:21(7:34/km) 159/172bpm [1203b/km] 196cal 7.93/12.66kmph 3) 2.38km - 11:14(4:43/km) 168/177bpm [792b/km] 151cal 12.73/17.54kmph 4) 1.4km - 9:30(6:47/km) 166/174bpm [1126b/km] 125cal 8.85/15.85kmph 5) 0.23km - 3:32(15:32/km) 140/165bpm [2174b/km] 20cal 3.86/6.15kmph 6) 0.46km - 3:52(8:22/km) 171/183bpm [1431b/km] 49cal 7.17/13.07kmph 7) 0.26km - 3:05(11:54/km) 157/184bpm [1868b/km] 31cal 5.04/12.77kmph Add a comment	5mi, 54:11 Run - General Split Summary === 1) 7.49km - 47:20(6:19/km) 143/156bpm [903b/km] 507cal 9.5/11.22kmph 2) 0.54km - 6:51(12:40/km) 147/155bpm [1861b/km] 68cal 4.74/7.29kmph Add a comment
Sun 6th Jun Jun 6	Mon 7th Jun Jun 7	Tue 8th Jun Jun 8	Wed 9th Jun Jun 9	Thu 10th Jun Jun 10	Fri 11th Jun Jun 11	Sat 12th Jun Jun 12
3.1mi, 29:47 Run - General Split Summary === 1) 0.8km - 5:00(6:13/km) 113/126bpm [703b/km] 36cal 9.65/10.38kmph 2) 4.21km - 24:47(5:53/km) 143/164bpm [842b/km] 273cal 10.2/11.35kmph Add a comment	1.5mi, 13:51 Run - General Split Summary === 1) 0.82km - 5:00(6:06/km) 126/145bpm [769b/km] 46cal 9.83/11.22kmph 2) 1.25km - 7:00(5:35/km) 146/151bpm [815b/km] 82cal 10.75/11.92kmph 3) 0.33km - 1:51(5:34/km) 149/152bpm [829b/km] 21cal 10.79/10.58kmph Add a comment	6.9mi, 1:11:41 Run - General Split Summary === 1) 0.74km - 5:00(6:47/km) 115/130bpm [779b/km] 37cal 8.86/15.32kmph 2) 9.81km - 59:57(6:07/km) 143/158bpm [874b/km] 636cal 9.81/11.35kmph 3) 0.63km - 6:44(10:44/km) 146/159bpm [1567b/km] 61cal 5.59/14.04kmph Add a comment	12mi, 2:30:11 Run - General Split Summary === 1) 0.64km - 5:00(7:51/km) 131/147bpm [1028b/km] 50cal 7.64/9kmph 2) 14.07km - 1:57:00(8:19/km) 142/173bpm [1181b/km] 1038cal 7.22/14.61kmph 3) 4.52km - 26:53(5:57/km) 161/179bpm [957b/km] 329cal 10.09/15.35kmph 4) 0.14km - 1:18(9:30/km) 151/169bpm [1434b/km] 10cal 6.32/7.09kmph Add a comment	-	2.7mi, 1:14:22 Walk - General Split Summary === 1) 4.29km - 1:14:22(17:21/km) 81/130bpm [1405b/km] 249cal 52/86rpm 3.46/9kmph Add a comment	-

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