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Miles
2866
Miles
7
Miles
1082
Miles
108

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Recent Training
30th Jan	General	0mi	32:19
29th Jan	General	15mi	2:11:40
28th Jan	General	5mi	56:58
28th Jan	General	3.1mi	54:41
27th Jan	General	8.1mi	1:08:58

12 Month Benchmarks	Run	Bike
Mile	6:08	2:10
5k	20:37	9:11
5mi	34:17	15:09
10k	42:38	19:00
10mi	1:13:11	33:05
Half	1:37:51	46:36
20mi	2:31:24	1:22:09
Mara	3:18:36	0

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Best Times
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Dist	Races	PB	WB

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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	7	0	0	0	0	0	0	0	0	0	0	0	7
2023	3.8	0	0	0	0	0	0	0	0	0	0	0	3.8
2023	118	0	0	0	0	0	0	0	0	0	0	0	118
2022	9	16	2	6	3	0	6	5	5	8	0	14	74
2022	0.3	0	0	0	0	0	0	0.6	0	0	0	0.7	1.7
2022	263	252	237	205	115	130	218	196	230	144	108	113	2211
2022	0	0	0	10	17	77	2	21	0	6	8	0	140
2021	0	0	0	0	0	0	0	0	4	0	3	21	27
2021	0	0	0	0	0	0	0	0	0	0	0.7	1	1.7
2021	0	0	0	0	0	0	2	18	114	119	142	128	524
2021	36	28	0	7	0	0	0	22	25	36	0	0	155
2020	69	45	20	0	0	0	51	0	0	16	69	52	321
2019	342	32	0	0	0	3	0	0	0	10	16	63	466
2018	0	0	0	0	0	0	0	0	0	6	0	7	13

Wed 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10
-	-	-	4.4mi, 44:20 Run - General Split Summary === 1) 0.62m - 6:22(10:14/m) 128/165bpm [1311b/mi] 55cal 5.86/6.3mph 2) 0.62m - 6:10(9:55/m) 86/142bpm [853b/mi] 14cal 6.05/6.32mph 3) 0.62m - 6:05(9:47/m) 101/144bpm [989b/mi] 27cal 6.13/6.3mph 4) 0.62m - 5:58(9:36/m) 144/156bpm [1383b/mi] 70cal 6.25/6.7mph 5) 0.62m - 5:54(9:29/m) 142/149bpm [1347b/mi] 66cal 6.33/7.47mph 6) 0.62m - 6:07(9:50/m) 142/147bpm [1397b/mi] 66cal 6.1/6.47mph 7) 0.62m - 6:51(11:01/m) 153/157bpm [1686b/mi] 85cal 5.44/5.85mph 8) 0.09m - 54(10:12/m) 158/159bpm [1611b/mi] 11cal 5.89/5.8mph Add a comment	3.2mi, 30:01 Run - Treadmill Split Summary === 1) 0.62m - 6:50(10:59/m) 147/177bpm [1616b/mi] 84cal 5.46/6.12mph 2) 0.62m - 4:57(7:57/m) 151/158bpm [1201b/mi] 62cal 7.54/10.67mph 3) 0.62m - 4:57(7:57/m) 156/173bpm [1241b/mi] 63cal 7.54/11.12mph 4) 0.62m - 6:52(11:02/m) 143/174bpm [1579b/mi] 74cal 5.44/10.16mph 5) 0.62m - 4:59(8:02/m) 143/149bpm [1149b/mi] 55cal 7.47/11.21mph 6) 0.13m - 1:27(11:27/m) 139/141bpm [1591b/mi] 14cal 5.24/5.47mph Add a comment	1.4mi, 45:19 Swim - General Split Summary === 1) 1.44m - 45:19(31:22/m) 627cal 19/rpm 2.22/5.42mph Add a comment	0mi, 34:51 Cross - General Split Summary === 1) 0m - 34:51(0/m) 104/138bpm [INFb/mi] 203cal Add a comment
Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17
8.1mi, 1:07:55 Run - General Split Summary === 1) 1.24m - 12:54(10:23/m) 83/115bpm [861b/mi] 43cal 5.78/6.37mph 2) 3.73m - 27:01(7:15/m) 161/174bpm [1167b/mi] 347cal 8.28/9.56mph 3) 1.86m - 15:31(8:19/m) 170/175bpm [1415b/mi] 215cal 7.21/8.93mph 4) 1.24m - 12:28(10:02/m) 157/172bpm [1575b/mi] 145cal 5.98/6.68mph 5) 0m - 1(12:27/m) 149/149bpm [1856b/mi] 4.81/4.99mph Add a comment	-	9.9mi, 1:21:57 Run - General Split Summary === 1) 0.69m - 6:50(9:56/m) 163/172bpm [1618b/mi] 91cal 6.04/7.1mph 2) 8.59m - 1:08:56(8:01/m) 168/186bpm [1348b/mi] 965cal 7.48/9.93mph 3) 0.62m - 6:12(9:59/m) 159/169bpm [1587b/mi] 71cal 6.01/7.89mph Add a comment	3.7mi, 37:02 Run - General Split Summary === 1) 0.62m - 6:07(9:51/m) 134/144bpm [1320b/mi] 63cal 6.09/6.85mph 2) 0.62m - 6:12(9:58/m) 133/142bpm [1327b/mi] 62cal 6.02/6.59mph 3) 0.62m - 6:12(9:58/m) 138/147bpm [1376b/mi] 64cal 6.02/7.14mph 4) 0.62m - 6:11(9:57/m) 146/195bpm [1454b/mi] 66cal 6.03/6.3mph 5) 0.62m - 6:01(9:41/m) 131/143bpm [1270b/mi] 47cal 6.19/6.57mph 6) 0.62m - 6:13(10:00/m) 125/139bpm [1251b/mi] 37cal 5.99/6.43mph 7) 0.01m - 6(11:46/m) 133/134bpm [1565b/mi] 5.1/6.45mph Add a comment	13.1mi, 1:52:22 Run - General Split Summary === 1) 0.62m - 6:15(10:03/m) 94/146bpm [944b/mi] 24cal 5.97/6.35mph 2) 11.81m - 1:38:55(8:23/m) 161/173bpm [1349b/mi] 1199cal 7.16/8.16mph 3) 0.62m - 7:13(11:36/m) 153/156bpm [1775b/mi] 47cal 5.17/5.95mph Add a comment	0.8mi, 29:48 Swim - General Split Summary === 1) 0.76m - 29:48(39:09/m) 337cal 21/rpm 1.74/5.03mph Add a comment	0mi, 40:19 Cross - General Split Summary === 1) 0m - 40:19(0/m) 72/102bpm [INFb/mi] 94cal Add a comment
Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24
9.3mi, 1:16:46 Run - General Split Summary === 1) 0.63m - 6:14(9:53/m) 152/170bpm [1502b/mi] 76cal 6.07/6.51mph 2) 8.08m - 1:04:06(7:56/m) 160/176bpm [1270b/mi] 835cal 7.56/9.12mph 3) 0.62m - 6:26(10:21/m) 152/171bpm [1572b/mi] 52cal 5.8/6.78mph Add a comment	0mi, 40:08 Cross - General Split Summary === 1) 0m - 40:08(1025:02:20/m) 107/139bpm [6580750b/mi] 240cal Add a comment	6.9mi, 1:06:10 Run - General Split Summary === 1) 0.65m - 6:43(10:20/m) 150/168bpm [1551b/mi] 82cal 5.8/7.47mph 2) 6.25m - 59:27(9:31/m) 144/169bpm [1370b/mi] 584cal 6.31/7.49mph Add a comment	6.2mi, 1:08:31 Run - Treadmill Split Summary === 1) 0.62m - 6:44(10:50/m) 110/119bpm [1191b/mi] 40cal 5.54/6.2mph 2) 0.62m - 6:26(10:22/m) 123/128bpm [1275b/mi] 53cal 5.79/6.14mph 3) 0.62m - 6:30(10:28/m) 123/126bpm [1288b/mi] 51cal 5.73/6.1mph 4) 0.62m - 6:39(10:42/m) 124/128bpm [1327b/mi] 49cal 5.61/6.18mph 5) 0.62m - 6:48(10:57/m) 121/125bpm [1325b/mi] 44cal 5.48/5.85mph 6) 0.62m - 6:54(11:06/m) 121/124bpm [1344b/mi] 41cal 5.4/6.01mph 7) 0.62m - 7:04(11:22/m) 120/123bpm [1364b/mi] 39cal 5.28/5.72mph 8) 0.62m - 7:02(11:19/m) 120/124bpm [1357b/mi] 39cal 5.3/5.85mph 9) 0.62m - 7:04(11:23/m) 119/122bpm [1354b/mi] 36cal 5.27/5.41mph 10) 0.62m - 7:07(11:27/m) 121/126bpm [1386b/mi] 39cal 5.24/5.45mph 11) 0.01m - 13(14:17/m) 119/120bpm [1699b/mi] 1cal 4.2/5.38mph Add a comment	13.6mi, 1:52:01 Run - General Split Summary === 1) 1.85km - 15:03(8:07/km) 124/157bpm [1007b/km] 123cal 7.39/9.37kmph 2) 13km - 59:22(4:34/km) 160/178bpm [731b/km] 755cal 13.14/15.28kmph 3) 5km - 26:54(5:23/km) 148/165bpm [796b/km] 176cal 11.15/13.13kmph 4) 1km - 4:20(4:20/km) 161/172bpm [699b/km] 53cal 13.83/15.79kmph 5) 1km - 6:09(6:09/km) 150/169bpm [923b/km] 43cal 9.75/13.47kmph 6) 0.03km - 12(6:14/km) 153/158bpm [954b/km] 1cal 9.62/9.71kmph Add a comment	1.6mi, 42:12 Swim - General Split Summary === 1) 2.55km - 42:12(16:33/km) 710cal 21/rpm 3.75/8.47kmph Add a comment	3.1mi, 26:35 Cross - General Split Summary === 1) 5km - 26:19(5:16/km) 85/103bpm [447b/km] 98cal 11.4/18.17kmph 2) 0.04km - 16(6:06/km) 86/88bpm [524b/km] 9.84/15.69kmph Add a comment 7.5mi, 1:06:29 Run - General Split Summary === 1) 1.05km - 6:14(5:58/km) 131/172bpm [782b/km] 60cal 10.05/12.02kmph 2) 11.01km - 1:00:15(5:28/km) 149/166bpm [815b/km] 707cal 10.97/13.07kmph Add a comment
Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31
3.7mi, 41:46 Run - Treadmill Split Summary === 1) 1km - 7:06(7:06/km) 108/115bpm [768b/km] 40cal 8.44/9.54kmph 2) 1km - 7:02(7:02/km) 111/116bpm [781b/km] 41cal 8.52/8.73kmph 3) 1km - 7:07(7:07/km) 112/117bpm [796b/km] 41cal 8.44/8.7kmph 4) 1km - 6:35(6:35/km) 115/121bpm [758b/km] 41cal 9.11/10.14kmph 5) 1km - 6:48(6:48/km) 114/119bpm [775b/km] 38cal 8.82/9.94kmph 6) 1km - 7:01(7:01/km) 113/119bpm [794b/km] 37cal 8.54/9.98kmph 7) 0.01km - 5(6:55/km) 114/114bpm [788b/km] 8.68/8.53kmph Add a comment	0mi, 46:28 Cross - General Split Summary === 1) 0km - 46:28(0/km) 77/132bpm [INFb/km] 135cal Add a comment	8.1mi, 1:08:58 Run - General Split Summary === 1) 2km - 14:41(7:20/km) 146/175bpm [1072b/km] 166cal 8.18/9.57kmph 2) 6km - 26:28(4:25/km) 164/183bpm [724b/km] 365cal 13.6/15.85kmph 3) 3km - 15:53(5:18/km) 161/175bpm [853b/km] 211cal 11.33/14.01kmph 4) 2km - 11:55(5:58/km) 143/165bpm [853b/km] 66cal 10.06/10.45kmph Add a comment	5mi, 56:58 Run - General Split Summary === 1) 1km - 8:15(8:15/km) 139/153bpm [1147b/km] 97cal 7.27/10.25kmph 2) 1km - 7:06(7:06/km) 152/159bpm [1078b/km] 95cal 8.46/11.32kmph 3) 1km - 6:25(6:25/km) 154/159bpm [987b/km] 86cal 9.36/10.01kmph 4) 1km - 9:05(9:05/km) 154/170bpm [1399b/km] 114cal 6.6/9.47kmph 5) 1km - 7:12(7:12/km) 159/164bpm [1145b/km] 98cal 8.33/10.25kmph 6) 1km - 6:16(6:16/km) 167/174bpm [1047b/km] 90cal 9.57/10.18kmph 7) 1km - 6:02(6:02/km) 162/170bpm [976b/km] 83cal 9.96/11.86kmph 8) 1km - 6:31(6:31/km) 162/165bpm [1056b/km] 89cal 9.21/11.05kmph 9) 0.02km - 6(6:02/km) 166/167bpm [1001b/km] 1cal 9.95/8.3kmph Add a comment 3.1mi, 54:41 Walk - General Split Summary === 1) 5km - 54:32(10:54/km) 107/118bpm [1167b/km] 301cal 55/61rpm 5.5/6.45kmph 2) 0.01km - 9(10:14/km) 105/106bpm [1075b/km] 36/55rpm 5.86/5.68kmph Add a comment	15mi, 2:11:40 Run - General Split Summary === 1) 1km - 6:25(6:25/km) 132/171bpm [848b/km] 58cal 9.34/12.02kmph 2) 8km - 40:39(5:05/km) 158/172bpm [803b/km] 513cal 11.8/13.1kmph 3) 2km - 8:55(4:28/km) 170/180bpm [758b/km] 122cal 13.45/13.91kmph 4) 1km - 5:50(5:50/km) 159/172bpm [928b/km] 68cal 10.27/13.13kmph 5) 3km - 16:07(5:22/km) 159/172bpm [854b/km] 174cal 11.17/13.17kmph 6) 1km - 6:14(6:14/km) 147/151bpm [916b/km] 32cal 9.63/11.22kmph 7) 7km - 39:39(5:40/km) 150/160bpm [850b/km] 277cal 10.59/11.89kmph 8) 1km - 7:14(7:14/km) 152/156bpm [1100b/km] 53cal 8.29/10.04kmph 9) 0.09km - 35(6:49/km) 153/155bpm [1044b/km] 4cal 8.79/8.67kmph Add a comment	0mi, 32:19 Cross - General Split Summary === 1) 0km - 32:19(0/km) 96/120bpm [INFb/km] 150cal Add a comment	-

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