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Dilly
F45 Norfolk

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Lonely Goat RC

Races
3
Miles
1398
Miles
194
WAVA
55.54%
10k
58:25
Half
2:25:48

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Recent Training
2nd Feb	General	4mi	57:20
28th Jan	General	3.1mi	34:54
26th Jan	General	3.6mi	52:09
23rd Jan	General	3.1mi	31:36
21st Jan	General	3.1mi	32:31

12 Month Benchmarks	Run
Mile	8:36
5k	29:07
5mi	47:23
10k	59:28
10mi	1:41:36

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2023 Targets	Set your targets
Run 600

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Best Times
Best WAVA

Dist	Races	PB	WB	2021	2022
10km	2	58:25 9:24/mi	55.54	58:25 55.54	59:30 55.06
13.1mi	1	2:25:48 11:08/mi	48.12	2:25:48 48.12

2022		Result	WAVA	Distance
6 Feb	Nfk Gazelle’s Valentine 10k SB	59:30	55.06	10km
2021		Result	WAVA	Distance
23 May	Valentine's 10k PB	58:25	55.54	10km
28 Feb	Virtual Ringland Half Marathon PB	2:25:48	48.12	13.1mi

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	2	0	0	0	0	0	0	0	0	0	0	0	2
2023	30	4	0	0	0	0	0	0	0	0	0	0	34
2022	2	5	6	16	2	7	10	9	5	3	1	7	74
2022	36	30	52	34	40	18	18	15	20	38	21	18	340
2021	0	11	4	2	3	6	6	22	19	13	7	11	104
2021	51	64	63	83	75	156	57	106	66	52	38	40	852
2020	0	0	0	0	0	0	0	0	0	0	1	12	13
2020	0	0	0	0	0	0	0	0	0	0	77	95	172

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	Sat 14th Jan Jan 14
1.1mi, 18:49 Run - General Split Summary === 1) 1m - 17:03(17:03/m) 119/165bpm [2028b/mi] 113cal 2) 0.06m - 1:47(30:23/m) 109/114bpm [3312b/mi] 7cal Add a comment	-	-	-	4.5mi, 1:10:22 Run - General Split Summary === 1) 1m - 13:42(13:42/m) 130/148bpm [1780b/mi] 108cal 2) 1m - 15:52(15:52/m) 135/147bpm [2143b/mi] 121cal 3) 1m - 16:55(16:55/m) 123/140bpm [2080b/mi] 106cal 4) 1m - 16:55(16:55/m) 120/141bpm [2031b/mi] 103cal 5) 0.49m - 6:58(14:16/m) 114/157bpm [1627b/mi] 43cal Add a comment	-	2.5mi, 41:55 Walk - General Split Summary === 1) 1m - 17:21(17:21/m) 119/142bpm [2065b/mi] 111cal 58/88rpm 2) 1m - 16:20(16:20/m) 121/150bpm [1976b/mi] 100cal 61/92rpm 3) 0.49m - 8:13(16:45/m) 126/147bpm [2110b/mi] 50cal 60/93rpm Add a comment 0.5mi, 7:09 Run - General Split Summary === 1) 0.54m - 7:09(13:19/m) 120/161bpm [1597b/mi] 60cal Add a comment
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	Sat 21st Jan Jan 21
-	-	-	-	4.5mi, 1:07:05 Run - General Split Summary === 1) 1m - 13:41(13:41/m) 127/149bpm [1738b/mi] 108cal 2) 1m - 14:59(14:59/m) 133/147bpm [1993b/mi] 115cal 3) 1m - 15:35(15:35/m) 123/138bpm [1916b/mi] 103cal 4) 1m - 16:15(16:15/m) 122/139bpm [1982b/mi] 103cal 5) 0.5m - 6:36(13:06/m) 124/156bpm [1624b/mi] 51cal Add a comment	-	3.1mi, 32:31 Run - General Split Summary === 1) 1m - 10:20(10:20/m) 148/169bpm [1529b/mi] 107cal 2) 1m - 10:43(10:43/m) 163/170bpm [1748b/mi] 114cal 3) 1m - 10:41(10:41/m) 165/173bpm [1763b/mi] 116cal 4) 0.11m - 47(7:20/m) 173/178bpm [1269b/mi] 9cal Add a comment
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	Sat 28th Jan Jan 28
-	3.1mi, 31:36 Run - General Split Summary === 1) 1m - 10:14(10:14/m) 142/155bpm [1452b/mi] 97cal 2) 1m - 10:05(10:05/m) 160/169bpm [1614b/mi] 112cal 3) 1m - 9:53(9:53/m) 168/177bpm [1662b/mi] 113cal 4) 0.14m - 1:23(9:42/m) 170/174bpm [1649b/mi] 16cal Add a comment	-	-	3.6mi, 52:09 Run - General Split Summary === 1) 1m - 12:56(12:56/m) 129/143bpm [1668b/mi] 105cal 2) 1m - 15:33(15:33/m) 130/149bpm [2021b/mi] 117cal 3) 1m - 15:06(15:06/m) 134/150bpm [2023b/mi] 114cal 4) 0.61m - 8:35(14:06/m) 129/167bpm [1819b/mi] 61cal Add a comment	-	3.1mi, 34:54 Run - General Split Summary === 1) 1m - 12:19(12:19/m) 137/154bpm [1688b/mi] 112cal 2) 1m - 11:07(11:07/m) 151/170bpm [1679b/mi] 112cal 3) 1m - 10:24(10:24/m) 162/174bpm [1684b/mi] 113cal 4) 0.13m - 1:03(8:20/m) 169/176bpm [1409b/mi] 12cal Add a comment
Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31	Wed 1st Feb Feb 1	Thu 2nd Feb Feb 2	Fri 3rd Feb Feb 3	Sat 4th Feb Feb 4
-	-	-	-	4mi, 57:20 Run - General Split Summary === 1) 1m - 13:28(13:28/m) 122/143bpm [1643b/mi] 104cal 2) 1m - 14:44(14:44/m) 129/140bpm [1900b/mi] 113cal 3) 1m - 15:01(15:01/m) 122/138bpm [1831b/mi] 103cal 4) 1m - 14:06(14:06/m) 123/151bpm [1734b/mi] 101cal 5) 0m - 2(6:27/m) 152/152bpm [981b/mi] Add a comment	-	-

Dilly F45 Norfolk

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Dilly
F45 Norfolk