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Recent Training
30th Mar	General	3.5mi	1:01:06
29th Mar	General	5.2mi	58:03
28th Mar	General	4.1mi	1:04:22
27th Mar	General	5.1mi	1:12:35
26th Mar	General	3mi	1:02:37

12 Month Benchmarks	Run
Mile	10:05
5k	32:05
5mi	1:02:44

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	2008
10km	1	50:40 8:09/mi	65.25	50:40 65.25

2008		Result	WAVA	Distance
7 Dec	Ulverston Xmas Pudding 10K PB	50:40	65.25	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
2023	104	102	113	0	0	0	0	0	0	0	0	0	319
2022	0	0	0	0	3	0	0	0	0	0	0	0	3
2022	129	111	120	103	72	104	94	93	83	109	95	96	1209
2021	0	0	0	0	8	0	0	0	0	0	0	0	8
2021	135	116	140	126	63	116	122	134	135	143	145	133	1507
2021	0	0	10	0	28	0	0	0	0	0	0	0	38
2020	82	91	100	105	92	103	111	113	100	109	110	123	1239
2020	0	0	0	12	0	0	0	0	14	0	0	0	26
2019	67	78	81	74	86	66	80	72	55	72	73	81	886
2019	0	0	0	0	0	0	0	0	35	0	0	0	35
2018	123	116	71	101	118	116	119	122	59	77	67	58	1148
2018	11	0	0	13	0	0	0	0	0	0	9	11	44
2017	128	105	105	126	142	127	129	134	105	133	122	122	1479
2016	128	125	109	116	103	68	116	120	123	154	119	121	1403
2016	0	0	0	0	13	0	15	0	28	0	0	0	56
2015	0	0	0	0	0	0	0	0	0	0	3	0	3
2015	136	125	120	108	135	135	133	141	108	130	111	132	1514
2014	0	0	0	0	2	3	0	0	0	0	0	0	5
2014	123	123	82	110	70	84	104	123	127	136	123	132	1337
2014	0	0	0	0	86	78	20	18	21	20	0	0	244
2013	114	116	99	102	119	130	122	89	120	117	128	109	1365
2012	131	142	150	108	144	141	152	139	103	126	117	127	1579
2012	0	0	0	0	0	6	0	0	0	0	0	0	6
2011	148	125	149	119	135	156	160	157	161	160	110	151	1731
2010	129	102	162	157	163	159	149	147	148	140	129	139	1723
2009	159	159	141	156	157	141	166	157	167	125	125	153	1806
2008	0	0	0	0	0	0	0	0	0	0	0	5	5

Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9
-	3.1mi, 32:44 Run - General Aveley Park Run === 1) 1m - 10:13(10:13/m) 150/165bpm [1533b/mi] 114cal 2) 1m - 10:33(10:33/m) 158/167bpm [1666b/mi] 122cal 3) 1m - 10:38(10:38/m) 155/163bpm [1647b/mi] 120cal 4) 0.13m - 1:21(10:39/m) 156/158bpm [1660b/mi] 15cal Add a comment 1mi, 13:46 Run - General Split Summary === 1) 1m - 13:11(13:11/m) 120/139bpm [1581b/mi] 112cal 2) 0.04m - 35(14:15/m) 99/106bpm [1410b/mi] 4cal Add a comment	3.1mi, 1:02:22 Run - General Millhouse - Park loop walk === 1) 1m - 20:32(20:32/m) 88/107bpm [1807b/mi] 100cal 2) 1m - 20:32(20:32/m) 89/93bpm [1828b/mi] 101cal 3) 1m - 20:14(20:14/m) 90/93bpm [1821b/mi] 98cal 4) 0.05m - 1:03(23:11/m) 90/91bpm [2086b/mi] 5cal Add a comment	5.6mi, 1:04:15 Run - General Ath Ell Herm Vinesloop 5.5 === 1) 1m - 11:30(11:30/m) 122/140bpm [1403b/mi] 107cal 2) 1m - 11:55(11:55/m) 129/144bpm [1538b/mi] 112cal 3) 1m - 11:32(11:32/m) 133/151bpm [1533b/mi] 112cal 4) 1m - 11:32(11:32/m) 140/156bpm [1616b/mi] 117cal 5) 1m - 11:18(11:18/m) 147/168bpm [1661b/mi] 118cal 6) 0.56m - 6:28(11:30/m) 141/157bpm [1622b/mi] 62cal Add a comment	3.1mi, 1:01:55 Run - General Millhouse - Park loop walk === 1) 1m - 20:36(20:36/m) 93/103bpm [1915b/mi] 124cal 2) 1m - 20:11(20:11/m) 90/97bpm [1816b/mi] 100cal 3) 1m - 20:06(20:06/m) 92/98bpm [1848b/mi] 102cal 4) 0.05m - 1:03(23:08/m) 92/93bpm [2128b/mi] 5cal Add a comment	4.7mi, 55:01 Run - General Herm Vinesloop 4.7 === 1) 1m - 11:26(11:26/m) 129/142bpm [1474b/mi] 106cal 2) 1m - 11:34(11:34/m) 140/149bpm [1620b/mi] 119cal 3) 1m - 11:41(11:41/m) 138/151bpm [1611b/mi] 117cal 4) 1m - 11:29(11:29/m) 140/156bpm [1607b/mi] 117cal 5) 0.69m - 8:52(12:47/m) 139/155bpm [1778b/mi] 81cal Add a comment	4.1mi, 1:02:38 Run - General Park loop x quicker bits === 1) 1m - 16:52(16:52/m) 95/129bpm [1602b/mi] 105cal 2) 1m - 13:52(13:52/m) 104/137bpm [1442b/mi] 107cal 3) 1m - 14:21(14:21/m) 109/138bpm [1564b/mi] 105cal 4) 1m - 16:04(16:04/m) 100/127bpm [1607b/mi] 109cal 5) 0.08m - 1:29(19:42/m) 97/107bpm [1910b/mi] 9cal Add a comment
Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16
-	3.6mi, 1:06:24 Run - General Split Summary === 1) 0.02mi - 29(25:41/mi) 93/96bpm [2388b/mi] 2cal 2) 1mi - 18:05(18:05/mi) 94/114bpm [1700b/mi] 104cal 3) 1mi - 17:12(17:12/mi) 97/120bpm [1669b/mi] 106cal 4) 1mi - 18:38(18:38/mi) 95/134bpm [1771b/mi] 100cal 5) 0.57mi - 12:00(21:06/mi) 93/98bpm [1962b/mi] 57cal Add a comment 3.1mi, 32:49 Run - General Aveley Park Run === 1) 1mi - 10:23(10:23/mi) 144/154bpm [1496b/mi] 110cal 2) 1mi - 10:32(10:32/mi) 155/161bpm [1631b/mi] 120cal 3) 1mi - 10:42(10:42/mi) 155/165bpm [1658b/mi] 121cal 4) 0.12mi - 1:12(10:18/mi) 152/155bpm [1566b/mi] 13cal Add a comment 1mi, 13:16 Run - General Split Summary === 1) 1mi - 13:11(13:11/mi) 121/141bpm [1595b/mi] 116cal 2) 0.01mi - 5(13:36/mi) 123/123bpm [1672b/mi] 1cal Add a comment	3.1mi, 1:03:21 Run - General Millhouse - Park loop walk === 1) 1mi - 20:48(20:48/mi) 87/92bpm [1809b/mi] 99cal 2) 1mi - 20:48(20:48/mi) 87/90bpm [1810b/mi] 100cal 3) 1mi - 20:43(20:43/mi) 89/93bpm [1843b/mi] 101cal 4) 0.05mi - 1:02(22:53/mi) 89/90bpm [2036b/mi] 5cal Add a comment	5.6mi, 1:03:01 Run - General Ath Ell Herm Vinesloop 5.5 === 1) 1mi - 11:16(11:16/mi) 141/156bpm [1588b/mi] 119cal 2) 1mi - 11:37(11:37/mi) 151/162bpm [1754b/mi] 118cal 3) 1mi - 11:22(11:22/mi) 138/158bpm [1568b/mi] 113cal 4) 1mi - 11:24(11:24/mi) 137/155bpm [1561b/mi] 111cal 5) 1mi - 11:18(11:18/mi) 148/160bpm [1673b/mi] 119cal 6) 0.55mi - 6:05(11:07/mi) 139/154bpm [1544b/mi] 57cal Add a comment	3.1mi, 1:02:02 Run - General Millhouse - Park loop walk === 1) 1mi - 20:33(20:33/mi) 89/100bpm [1829b/mi] 102cal 2) 1mi - 20:04(20:04/mi) 90/95bpm [1806b/mi] 102cal 3) 1mi - 20:05(20:05/mi) 91/96bpm [1828b/mi] 98cal 4) 0.06mi - 1:19(21:54/mi) 91/92bpm [1992b/mi] 7cal Add a comment	5.4mi, 1:03:31 Run - General Ell-Herm-Card-Barb-Res (3) === 1) 1mi - 11:35(11:35/mi) 123/138bpm [1424b/mi] 111cal 2) 1mi - 11:42(11:42/mi) 136/144bpm [1590b/mi] 117cal 3) 1mi - 12:01(12:01/mi) 135/151bpm [1622b/mi] 115cal 4) 1mi - 11:38(11:38/mi) 140/153bpm [1629b/mi] 118cal 5) 1mi - 11:28(11:28/mi) 140/158bpm [1606b/mi] 112cal 6) 0.42mi - 5:08(12:10/mi) 134/162bpm [1630b/mi] 45cal Add a comment	4.1mi, 1:01:32 Run - General Millhouse - Park loop walk + lap === 1) 1mi - 15:50(15:50/mi) 96/120bpm [1520b/mi] 108cal 2) 1mi - 14:26(14:26/mi) 103/129bpm [1487b/mi] 103cal 3) 1mi - 13:48(13:48/mi) 110/143bpm [1519b/mi] 104cal 4) 1mi - 15:27(15:27/mi) 101/126bpm [1560b/mi] 105cal 5) 0.1mi - 2:01(19:39/mi) 97/106bpm [1906b/mi] 12cal Add a comment
Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23
-	3.1mi, 33:10 Run - General Aveley Park Run === 1) 1mi - 10:20(10:20/mi) 150/163bpm [1550b/mi] 115cal 2) 1mi - 10:50(10:50/mi) 155/166bpm [1679b/mi] 121cal 3) 1mi - 10:44(10:44/mi) 154/166bpm [1653b/mi] 120cal 4) 0.12mi - 1:16(10:47/mi) 156/163bpm [1683b/mi] 14cal Add a comment 1mi, 13:36 Run - General Split Summary === 1) 1mi - 13:28(13:28/mi) 116/143bpm [1563b/mi] 112cal 2) 0.01mi - 8(14:17/mi) 104/107bpm [1485b/mi] 1cal Add a comment	3.1mi, 1:03:10 Run - General Aveley Park Run === 1) 1mi - 20:50(20:50/mi) 89/94bpm [1855b/mi] 100cal 2) 1mi - 20:48(20:48/mi) 90/95bpm [1871b/mi] 101cal 3) 1mi - 20:26(20:26/mi) 90/94bpm [1839b/mi] 100cal 4) 0.05mi - 1:06(22:50/mi) 92/95bpm [2101b/mi] 5cal Add a comment	5.2mi, 1:10:03 Run - General Ath Ell Herm Vinesloop 5.2 (1) === 1) 1mi - 11:44(11:44/mi) 128/150bpm [1501b/mi] 114cal 2) 1mi - 13:50(13:50/mi) 108/129bpm [1495b/mi] 113cal 3) 1mi - 13:28(13:28/mi) 120/141bpm [1617b/mi] 114cal 4) 1mi - 13:42(13:42/mi) 119/142bpm [1631b/mi] 114cal 5) 1mi - 14:10(14:10/mi) 122/146bpm [1729b/mi] 116cal 6) 0.19mi - 3:09(16:19/mi) 116/136bpm [1893b/mi] 25cal Add a comment	3mi, 1:02:30 Run - General Millhouse - Park loop walk === 1) 1mi - 20:32(20:32/mi) 88/94bpm [1807b/mi] 97cal 2) 1mi - 20:34(20:34/mi) 90/96bpm [1851b/mi] 101cal 3) 1mi - 20:28(20:28/mi) 90/94bpm [1842b/mi] 100cal 4) 0.04mi - 56(22:54/mi) 90/91bpm [2061b/mi] 4cal Add a comment	5.6mi, 1:07:43 Run - General Ath Ell Herm Vinesloop 5.5 === 1) 1mi - 11:34(11:34/mi) 127/146bpm [1470b/mi] 109cal 2) 1mi - 11:58(11:58/mi) 130/142bpm [1556b/mi] 113cal 3) 1mi - 11:33(11:33/mi) 143/158bpm [1652b/mi] 119cal 4) 1mi - 11:40(11:40/mi) 135/159bpm [1576b/mi] 109cal 5) 1mi - 12:57(12:57/mi) 140/162bpm [1813b/mi] 121cal 6) 0.56mi - 8:00(14:23/mi) 129/159bpm [1856b/mi] 67cal Add a comment	4.1mi, 1:06:08 Run - General Park loop x quicker bits === 1) 1mi - 17:07(17:07/mi) 92/122bpm [1575b/mi] 106cal 2) 1mi - 14:53(14:53/mi) 97/120bpm [1444b/mi] 113cal 3) 1mi - 15:22(15:22/mi) 95/104bpm [1460b/mi] 102cal 4) 1mi - 16:22(16:22/mi) 97/120bpm [1588b/mi] 103cal 5) 0.12mi - 2:23(19:13/mi) 98/110bpm [1884b/mi] 13cal Add a comment
Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27	Tue 28th Mar Mar 28	Wed 29th Mar Mar 29	Thu 30th Mar Mar 30
-	3.1mi, 32:12 Run - General Aveley Park Run === 1) 1mi - 10:09(10:09/mi) 141/154bpm [1431b/mi] 116cal 2) 1mi - 10:29(10:29/mi) 146/155bpm [1529b/mi] 119cal 3) 1mi - 10:28(10:28/mi) 140/149bpm [1466b/mi] 120cal 4) 0.11mi - 1:06(9:50/mi) 138/142bpm [1357b/mi] 13cal Add a comment 1mi, 13:38 Run - General Split Summary === 1) 1mi - 13:34(13:34/mi) 131/153bpm [1778b/mi] 119cal 2) 0mi - 4(18:41/mi) 139/139bpm [2596b/mi] 1cal Add a comment	3mi, 1:02:37 Run - General Millhouse - Park loop walk === 1) 1mi - 20:54(20:54/mi) 86/91bpm [1798b/mi] 99cal 2) 1mi - 20:30(20:30/mi) 87/92bpm [1783b/mi] 103cal 3) 1mi - 20:29(20:29/mi) 88/95bpm [1803b/mi] 101cal 4) 0.03mi - 44(22:59/mi) 90/93bpm [2069b/mi] 4cal Add a comment	5.1mi, 1:12:35 Run - General Ell Herm Vinesloop 5 === 1) 1mi - 13:57(13:57/mi) 102/123bpm [1423b/mi] 106cal 2) 1mi - 14:04(14:04/mi) 114/126bpm [1603b/mi] 118cal 3) 1mi - 14:14(14:14/mi) 114/132bpm [1622b/mi] 116cal 4) 1mi - 14:01(14:01/mi) 110/129bpm [1542b/mi] 119cal 5) 1mi - 14:37(14:37/mi) 107/130bpm [1564b/mi] 113cal 6) 0.09mi - 1:42(18:58/mi) 103/122bpm [1953b/mi] 12cal Add a comment	4.1mi, 1:04:22 Run - General Split Summary === 1) 1mi - 15:21(15:21/mi) 115/136bpm [1765b/mi] 117cal 2) 1mi - 15:10(15:10/mi) 95/119bpm [1442b/mi] 106cal 3) 1mi - 15:13(15:13/mi) 98/116bpm [1492b/mi] 110cal 4) 1mi - 17:25(17:25/mi) 96/119bpm [1671b/mi] 108cal 5) 0.06mi - 1:13(21:04/mi) 86/96bpm [1811b/mi] 9cal Add a comment	5.2mi, 58:03 Run - General Split Summary === 1) 1mi - 11:28(11:28/mi) 125/142bpm [1433b/mi] 113cal 2) 1mi - 11:36(11:36/mi) 139/146bpm [1613b/mi] 116cal 3) 1mi - 11:00(11:00/mi) 148/160bpm [1628b/mi] 122cal 4) 1mi - 10:50(10:50/mi) 145/163bpm [1572b/mi] 111cal 5) 1mi - 10:48(10:48/mi) 136/167bpm [1470b/mi] 102cal 6) 0.18mi - 2:20(12:47/mi) 134/145bpm [1714b/mi] 19cal Add a comment	3.5mi, 1:01:06 Run - General Millhouse - Park loop walk + lap === 1) 1mi - 15:39(15:39/mi) 107/129bpm [1674b/mi] 115cal 2) 1mi - 14:59(14:59/mi) 103/118bpm [1544b/mi] 110cal 3) 1mi - 19:02(19:02/mi) 95/109bpm [1808b/mi] 104cal 4) 0.52mi - 11:27(21:59/mi) 91/97bpm [2000b/mi] 59cal Add a comment

ronhar
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Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

ronhar M75

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

ronhar
M75