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Piewoman
F70 Essex

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Races
15
Miles
2542
Miles
1127
WAVA
77.52%
5k
29:06
10k
57:05
Half
2:10:43

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Recent Training
25th Jan	General	3.3mi	33:23
23rd Jan	General	6.4mi	1:07:12
22nd Jan	General	2.4mi	41:01
21st Jan	General	3.7mi	37:52
20th Jan	General	3.6mi	39:09

12 Month Benchmarks	Run
Mile	8:48
5k	29:05
5mi	48:01
10k	1:01:59

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Buddies (1)

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Best Times
Best WAVA

Dist	Races	PB	WB	2018	2019	2020	2021
5km	4	29:06 9:22/mi	70.59	34:43 58.38	29:06 70.59	31:07 66.01
10km	6	57:05 9:11/mi	77.52		1:08:18 63.81	57:05 77.52
13.1mi	1	2:10:43 9:59/mi	74.52				2:10:43 74.52
22km	2	2:12:14 9:40/mi	76.88		2:55:42 56.10		2:12:14 76.88

2021		Result	WAVA	Distance
12 Dec	Sikhs in the City Dawn to Dusk 22km PB	2:12:14	76.88	22km
22 Aug	The Big Half PB	2:10:43	74.52	13.1mi
2020		Result	WAVA	Distance
13 Sep	St Clare 10k PB	57:05	77.52	10km
31 May	Virtual Alexandra Palace 10k	59:03	74.94	10km
1 Jan	Crane Park parkrun SB	31:07	66.01	5km
2019		Result	WAVA	Distance
15 Dec	Dawn to Dusk 22km SB	2:55:42	56.10	22km
7 Dec	Walthamstow Santa Dash	32:04	64.06	5km
13 Oct	Run the River 10k	1:12:01	60.52	10km
5 Oct	Mile End parkrun PB	29:06	70.59	5km
8 Sep	Bacchus 10k	1:22:07	53.07	10km
19 May	Colchester Stampede 10k SB	1:08:18	63.81	10km
12 May	The Castle Trail	1:16:56	55.61	6.1mi
31 Mar	Fauja Singh BEM Birthday Challenge	10 / 0	0.00	7hr
2 Mar	Queen Elizabeth Olympic Park 10km	1:11:05	61.31	10km
2018		Result	WAVA	Distance
15 Dec	Roding Valley parkrun SB	34:43	58.38	5km

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	16	0	0	0	0	0	0	0	0	0	0	0	16
2023	39	0	0	0	0	0	0	0	0	0	0	0	39
2022	69	62	53	83	55	47	47	34	77	36	31	17	610
2022	31	55	15	13	53	46	50	39	24	52	64	29	472
2021	36	34	12	8	0	15	35	35	6	66	66	43	355
2021	32	64	76	82	86	97	85	76	88	59	81	78	904
2020	0	0	0	0	0	0	19	11	0	0	53	64	146
2020	27	18	58	81	91	82	83	82	102	70	39	21	756
2019	0	0	32	49	52	12	19	49	41	36	35	47	372

Sat 31st Dec Dec 31	Sun 1st Jan Jan 1	Mon 2nd Jan Jan 2	Tue 3rd Jan Jan 3	Wed 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6
-	1.5mi, 36:42 Walk - General Split Summary === 1) 0.62m - 11:11(18:00/m) 36cal 3.33/3.74mph 2) 0.62m - 10:47(17:22/m) 35cal 3.46/3.7mph 3) 0.24m - 14:44(1:00:40/m) 13cal 0.99/3.44mph Add a comment 1.4mi, 23:06 Walk - General Split Summary === 1) 0.62m - 10:09(16:20/m) 34cal 3.67/4.47mph 2) 0.62m - 9:53(15:54/m) 34cal 3.77/4.22mph 3) 0.19m - 3:04(16:29/m) 10cal 3.64/3.95mph Add a comment 3.2mi, 33:31 Run - General Split Summary === 1) 0.62m - 6:05(9:48/m) 51cal 6.12/7.14mph 2) 0.62m - 6:31(10:29/m) 52cal 5.72/6.14mph 3) 0.62m - 6:43(10:48/m) 52cal 5.55/6.37mph 4) 0.62m - 6:44(10:50/m) 53cal 5.54/5.95mph 5) 0.62m - 6:56(11:10/m) 53cal 5.38/5.76mph 6) 0.05m - 32(10:08/m) 4cal 5.93/5.57mph Add a comment	2.4mi, 41:04 Walk - General Split Summary === 1) 0.62m - 10:17(16:33/m) 35cal 3.63/4.03mph 2) 0.62m - 10:37(17:05/m) 35cal 3.51/4.26mph 3) 0.62m - 10:49(17:25/m) 35cal 3.44/4.01mph 4) 0.52m - 9:20(17:50/m) 30cal 3.36/3.67mph Add a comment	-	-	-	-
Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10	Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13
-	-	2.4mi, 42:27 Walk - General Split Summary === 1) 0.62m - 10:57(17:37/m) 35cal 3.41/3.97mph 2) 0.62m - 11:06(17:52/m) 35cal 3.36/7.33mph 3) 0.62m - 11:06(17:52/m) 36cal 3.36/3.92mph 4) 0.51m - 9:19(18:21/m) 29cal 3.27/3.74mph Add a comment 3.2mi, 34:48 Run - General Split Summary === 1) 0.62m - 6:09(9:53/m) 50cal 6.07/6.99mph 2) 0.62m - 6:45(10:52/m) 52cal 5.52/6.07mph 3) 0.62m - 6:51(11:01/m) 51cal 5.44/5.87mph 4) 0.62m - 6:50(11:00/m) 52cal 5.46/6.18mph 5) 0.62m - 7:20(11:47/m) 51cal 5.09/5.8mph 6) 0.09m - 54(10:29/m) 7cal 5.72/5.55mph Add a comment	-	3.7mi, 39:05 Run - General Split Summary === 1) 0.62m - 6:24(10:19/m) 50cal 5.82/6.87mph 2) 0.62m - 6:13(10:01/m) 52cal 5.99/6.78mph 3) 0.62m - 6:53(11:05/m) 52cal 5.41/5.78mph 4) 0.62m - 6:46(10:54/m) 52cal 5.51/5.97mph 5) 0.62m - 7:01(11:18/m) 53cal 5.31/5.78mph 6) 0.55m - 5:47(10:26/m) 46cal 5.76/6.26mph Add a comment	-	3.2mi, 54:41 Walk - General Split Summary === 1) 0.62m - 10:27(16:49/m) 35cal 3.57/4.01mph 2) 0.62m - 10:21(16:39/m) 35cal 3.6/4.78mph 3) 0.62m - 10:59(17:40/m) 35cal 3.4/4.76mph 4) 0.62m - 10:43(17:15/m) 35cal 3.48/4.7mph 5) 0.62m - 10:47(17:21/m) 35cal 3.46/4.32mph 6) 0.08m - 1:23(17:23/m) 4cal 3.45/3.74mph 7) 0m - 2(22:58/m) 2.61/3.36mph Add a comment
Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20
5.2mi, 1:01:47 Run - General Split Summary === 1) 0.62m - 6:21(10:14/m) 52cal 5.87/6.47mph 2) 0.62m - 7:28(12:01/m) 49cal 4.99/5.82mph 3) 0.62m - 7:09(11:30/m) 50cal 5.22/5.51mph 4) 0.62m - 8:23(13:30/m) 35cal 4.44/4.97mph 5) 0.62m - 7:26(11:58/m) 44cal 5.02/5.49mph 6) 0.62m - 7:18(11:45/m) 46cal 5.11/6.28mph 7) 0.62m - 7:01(11:18/m) 48cal 5.31/6.43mph 8) 0.62m - 7:18(11:45/m) 49cal 5.11/6.16mph 9) 0.26m - 3:22(12:57/m) 20cal 4.63/5.28mph Add a comment	2.4mi, 39:18 Walk - General Split Summary === 1) 0.62m - 10:41(17:12/m) 34cal 3.49/4.76mph 2) 0.62m - 10:08(16:19/m) 34cal 3.68/4.17mph 3) 0.62m - 9:56(15:59/m) 34cal 3.75/4.05mph 4) 0.48m - 8:32(17:42/m) 26cal 3.39/4.38mph Add a comment	-	6.4mi, 1:17:33 Run - General Split Summary === 1) 0.62m - 6:25(10:20/m) 52cal 5.8/6.32mph 2) 0.62m - 7:02(11:19/m) 51cal 5.3/6.35mph 3) 0.62m - 6:31(10:29/m) 53cal 5.72/6.1mph 4) 0.62m - 9:47(15:44/m) 38cal 3.81/5.82mph 5) 0.62m - 8:05(13:01/m) 43cal 4.61/5.59mph 6) 0.62m - 7:52(12:40/m) 49cal 4.74/5.85mph 7) 0.62m - 8:05(13:01/m) 43cal 4.61/5.3mph 8) 0.62m - 7:22(11:51/m) 47cal 5.06/5.51mph 9) 0.62m - 7:12(11:36/m) 54cal 5.17/5.8mph 10) 0.62m - 7:28(12:01/m) 49cal 5/5.26mph 11) 0.14m - 1:43(12:36/m) 10cal 4.76/5.53mph Add a comment	-	-	3.6mi, 39:09 Run - General Split Summary === 1) 0.62m - 6:18(10:08/m) 51cal 5.92/6.26mph 2) 0.62m - 6:37(10:38/m) 53cal 5.64/6.49mph 3) 0.62m - 7:08(11:29/m) 48cal 5.23/6.24mph 4) 0.62m - 7:23(11:53/m) 50cal 5.05/5.85mph 5) 0.62m - 6:52(11:03/m) 52cal 5.43/5.78mph 6) 0.44m - 4:52(11:00/m) 38cal 5.45/6.24mph Add a comment
Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27
3.7mi, 37:52 Run - General Split Summary === 1) 0.62m - 6:10(9:56/m) 49cal 6.04/6.39mph 2) 0.62m - 6:08(9:52/m) 52cal 6.08/6.62mph 3) 0.62m - 6:26(10:21/m) 52cal 5.8/6.24mph 4) 0.62m - 7:06(11:25/m) 50cal 5.26/6.03mph 5) 0.62m - 6:27(10:23/m) 52cal 5.78/6.39mph 6) 0.54m - 5:35(10:18/m) 45cal 5.83/6.24mph Add a comment	2.4mi, 41:01 Walk - General Split Summary === 1) 0.62m - 10:36(17:03/m) 35cal 3.52/3.99mph 2) 0.62m - 10:52(17:30/m) 35cal 3.43/3.8mph 3) 0.62m - 10:31(16:56/m) 35cal 3.54/3.78mph 4) 0.51m - 9:01(17:36/m) 29cal 3.41/3.61mph Add a comment	6.4mi, 1:07:12 Run - General Split Summary === 1) 0.62m - 6:41(10:45/m) 51cal 5.59/6.59mph 2) 0.62m - 6:02(9:42/m) 51cal 6.19/6.62mph 3) 0.62m - 6:12(9:59/m) 52cal 6.01/6.76mph 4) 0.62m - 6:21(10:13/m) 52cal 5.87/6.22mph 5) 0.62m - 6:39(10:43/m) 51cal 5.6/6.49mph 6) 0.62m - 6:38(10:40/m) 53cal 5.62/5.95mph 7) 0.62m - 6:35(10:36/m) 52cal 5.66/5.99mph 8) 0.62m - 6:32(10:31/m) 53cal 5.71/7.03mph 9) 0.62m - 6:30(10:27/m) 52cal 5.74/6.05mph 10) 0.62m - 6:33(10:32/m) 51cal 5.7/6.28mph 11) 0.23m - 2:30(10:53/m) 19cal 5.51/5.97mph Add a comment	-	3.3mi, 33:23 Run - General Split Summary === 1) 0.62m - 6:09(9:53/m) 51cal 6.07/6.89mph 2) 0.62m - 6:28(10:24/m) 52cal 5.77/6.1mph 3) 0.62m - 6:29(10:26/m) 52cal 5.75/6.26mph 4) 0.62m - 6:11(9:57/m) 52cal 6.03/6.7mph 5) 0.62m - 6:33(10:33/m) 52cal 5.69/6.41mph 6) 0.16m - 1:33(9:46/m) 12cal 6.14/6.16mph Add a comment	-	-

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