Falamingo

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Recent Training
23rd Apr	General	6.2mi	58:12
18th Apr	General	6.2mi	51:14
16th Apr	General	6.2mi	55:26
14th Apr	General	6.3mi	58:43
13th Apr	General	2.8mi	26:28

12 Month Benchmarks	Run	Bike
Mile	5:55	4:40
5k	20:42	39:41
5mi	33:35	1:26:31
10k	42:04	1:47:34
10mi	1:13:02	3:09:34
Half	1:36:01	0
20mi	2:27:31	0
Mara	3:15:52	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2023	PB	WB
13.1mi	1	1:37:17 66.79	1:37:17 7:26/mi	66.79
26.2mi	1	3:18:04 68.79	3:18:04 7:34/mi	68.79

2023		Result	WAVA	Distance
1 Oct	Great Scottish Run Half Marathon PB	1:37:17	0.00	13.1mi
28 May	Edinburgh Marathon PB	3:18:04	0.00	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	0	3	0	0	0	0	0	0	0	0	3
2024	0	0	1	0	0	0	0	0	0	0	0	0	1
2024	29	61	96	59	0	0	0	0	0	0	0	0	245
2024	2	2	8	6	0	0	0	0	0	0	0	0	18
2023	2	0	0	0	0	0	1	0	0	0	33	0	36
2023	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2023	154	130	163	145	156	43	75	59	99	25	5	43	1097
2023	0	0	0	0	0	0	4	10	2	3	0	0	18
2022	0	7	0	13	6	0	0	0	0	0	0	0	26
2022	21	4	5	25	54	56	30	35	66	63	99	108	567
2022	0	0	0	9	26	0	0	13	0	0	0	0	48
2021	2	0	0	0	19	0	0	3	0	3	1	5	34
2021	9	5	12	21	0	0	0	15	2	16	23	74	176
2021	0	0	19	57	0	0	0	4	0	1	0	0	81
2020	0	0	0	0	5	5	0	17	0	0	0	0	26
2020	27	26	10	5	15	0	0	0	6	9	0	0	97
2020	0	0	0	37	10	0	0	19	18	0	0	0	84
2019	0	0	0	0	7	0	0	0	0	0	0	0	7
2019	0	6	2	0	5	3	27	16	25	0	0	18	101
2018	0	0	0	0	7	0	0	16	4	13	4	0	44
2018	0	0	0	0	0	0	40	0	0	0	0	0	40
2017	0	0	0	0	0	0	0	0	0	0	3	0	3

Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3
-	6.2mi, 57:00 Run - General 1) 1.61km - 9:22(5:49/km) 123/132bpm [716b/km] 122cal 10.31/12.12kmph 2) 1.61km - 9:35(5:58/km) 131/138bpm [781b/km] 134cal 10.07/11.25kmph 3) 1.61km - 8:42(5:24/km) 135/138bpm [730b/km] 123cal 11.1/10.81kmph 4) 1.61km - 9:21(5:49/km) 137/141bpm [797b/km] 133cal 10.32/11.76kmph 5) 1.61km - 9:22(5:49/km) 140/147bpm [815b/km] 136cal 10.3/11.25kmph 6) 1.61km - 8:47(5:28/km) 145/162bpm [792b/km] 134cal 10.99/16.83kmph 7) 0.36km - 1:49(5:02/km) 161/170bpm [812b/km] 31cal 11.9/17.43kmph Add a comment	13.2mi, 2:03:13 Run - General 1) 1.61km - 9:05(5:39/km) 124/132bpm [700b/km] 120cal 10.63/11.15kmph 2) 1.61km - 9:13(5:44/km) 131/135bpm [750b/km] 127cal 10.48/12.43kmph 3) 1.61km - 9:18(5:47/km) 137/143bpm [791b/km] 134cal 10.39/11.22kmph 4) 1.61km - 9:38(5:59/km) 135/144bpm [809b/km] 133cal 10.02/11.19kmph 5) 1.61km - 9:51(6:07/km) 135/137bpm [827b/km] 131cal 9.8/11.08kmph 6) 1.61km - 9:26(5:52/km) 139/144bpm [815b/km] 130cal 10.23/13.71kmph 7) 1.61km - 9:43(6:02/km) 137/142bpm [828b/km] 124cal 9.93/10.52kmph 8) 1.61km - 9:39(6:00/km) 137/141bpm [822b/km] 123cal 10/12.7kmph 9) 1.61km - 9:26(5:52/km) 140/146bpm [821b/km] 128cal 10.23/12.39kmph 10) 1.61km - 9:15(5:45/km) 143/148bpm [822b/km] 130cal 10.44/11.56kmph 11) 1.61km - 8:52(5:31/km) 142/149bpm [783b/km] 120cal 10.88/11.72kmph 12) 1.61km - 9:15(5:45/km) 146/151bpm [839b/km] 136cal 10.44/11.15kmph 13) 1.61km - 9:01(5:36/km) 149/156bpm [835b/km] 134cal 10.7/11.56kmph 14) 0.29km - 1:29(5:07/km) 156/158bpm [798b/km] 24cal 11.73/12.19kmph Add a comment	6.1mi, 2:07:33 Bike - General 1) 8.05km - 1:51:32(13:52/km) 78/122bpm [1081b/km] 438cal 4.33/19.89kmph 2) 1.8km - 16:01(8:54/km) 74/102bpm [659b/km] 51cal 6.74/25.02kmph Add a comment	-	-	6.2mi, 1:00:23 Run - General 1) 1.61km - 9:57(6:11/km) 119/125bpm [735b/km] 125cal 9.71/12.02kmph 2) 1.61km - 9:42(6:01/km) 125/135bpm [753b/km] 125cal 9.96/11.05kmph 3) 1.61km - 9:51(6:07/km) 127/138bpm [777b/km] 127cal 9.81/11.12kmph 4) 1.61km - 9:47(6:05/km) 129/137bpm [785b/km] 124cal 9.86/11.29kmph 5) 1.61km - 9:41(6:01/km) 132/139bpm [794b/km] 126cal 9.98/10.78kmph 6) 1.61km - 9:25(5:51/km) 136/149bpm [795b/km] 128cal 10.26/13.17kmph 7) 0.36km - 2:01(5:39/km) 144/149bpm [814b/km] 30cal 10.61/11.89kmph Add a comment
Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10
-	-	6.2mi, 56:32 Run - General 1) 1.61km - 9:10(5:42/km) 114/137bpm [649b/km] 104cal 10.54/12.56kmph 2) 1.61km - 9:24(5:50/km) 136/141bpm [794b/km] 137cal 10.28/11.96kmph 3) 1.61km - 8:52(5:31/km) 138/147bpm [761b/km] 129cal 10.89/12.23kmph 4) 1.61km - 8:41(5:24/km) 142/145bpm [766b/km] 130cal 11.12/13.07kmph 5) 1.61km - 9:41(6:01/km) 141/148bpm [848b/km] 139cal 9.98/10.65kmph 6) 1.61km - 8:53(5:31/km) 146/153bpm [806b/km] 133cal 10.87/12.83kmph 7) 0.35km - 1:52(5:16/km) 152/154bpm [801b/km] 29cal 11.38/12.16kmph Add a comment	-	3mi, 2:55:29 Walk - General 1) 1.61km - 1:27:13(54:12/km) 89/139bpm [4823b/km] 458cal 11/80rpm 1.11/20.73kmph 2) 1.61km - 48:56(30:24/km) 96/141bpm [2919b/km] 307cal 16/80rpm 1.97/38.06kmph 3) 1.61km - 39:14(24:23/km) 92/127bpm [2243b/km] 213cal 20/88rpm 2.46/67.05kmph 4) 0.01km - 6(13:48/km) 119/121bpm [1642b/km] 1cal 43/44rpm 4.35/4.27kmph Add a comment 13.2mi, 2:10:42 Run - General 1) 1.61km - 9:37(5:58/km) 115/128bpm [687b/km] 112cal 10.05/11.56kmph 2) 1.61km - 9:59(6:12/km) 128/136bpm [794b/km] 132cal 9.67/10.78kmph 3) 1.61km - 9:53(6:08/km) 130/136bpm [798b/km] 131cal 9.77/10.21kmph 4) 1.61km - 10:11(6:19/km) 131/138bpm [828b/km] 134cal 9.49/10.85kmph 5) 1.61km - 10:10(6:19/km) 135/141bpm [852b/km] 136cal 9.5/10.18kmph 6) 1.61km - 10:46(6:41/km) 138/146bpm [923b/km] 143cal 8.97/10.45kmph 7) 1.61km - 10:00(6:13/km) 136/145bpm [845b/km] 128cal 9.66/10.41kmph 8) 1.61km - 9:04(5:38/km) 137/142bpm [772b/km] 112cal 10.65/12.33kmph 9) 1.61km - 9:28(5:53/km) 141/149bpm [829b/km] 121cal 10.2/11.25kmph 10) 1.61km - 9:43(6:02/km) 144/150bpm [870b/km] 137cal 9.93/12.66kmph 11) 1.61km - 9:29(5:54/km) 148/152bpm [872b/km] 138cal 10.18/11.86kmph 12) 1.61km - 9:57(6:11/km) 147/151bpm [909b/km] 144cal 9.71/10.38kmph 13) 1.61km - 10:14(6:21/km) 149/156bpm [947b/km] 146cal 9.44/10.55kmph 14) 0.28km - 2:12(7:51/km) 153/155bpm [1200b/km] 33cal 7.65/8.56kmph Add a comment	6.3mi, 1:54:25 Bike - General 1) 8.05km - 1:31:04(11:19/km) 89/138bpm [1007b/km] 474cal 5.3/29.59kmph 2) 2.09km - 23:21(11:09/km) 98/131bpm [1093b/km] 150cal 5.38/15.82kmph Add a comment	-
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
5.2mi, 47:50 Run - General 1) 1.61km - 9:33(5:56/km) 137/159bpm [813b/km] 132cal 10.11/11.46kmph 2) 1.61km - 9:32(5:56/km) 135/145bpm [800b/km] 130cal 10.13/18.24kmph 3) 1.61km - 8:49(5:29/km) 143/167bpm [784b/km] 126cal 10.95/14.58kmph 4) 1.61km - 8:15(5:08/km) 160/169bpm [820b/km] 135cal 11.7/14.28kmph 5) 1.61km - 9:47(6:05/km) 150/159bpm [912b/km] 149cal 9.87/11.89kmph 6) 0.32km - 1:53(5:56/km) 161/166bpm [954b/km] 31cal 10.12/11.32kmph Add a comment	-	2.8mi, 26:28 Run - General 1) 1.61km - 9:40(6:00/km) 113/130bpm [679b/km] 110cal 9.99/12.39kmph 2) 1.61km - 9:51(6:07/km) 126/136bpm [772b/km] 127cal 9.8/10.71kmph 3) 1.28km - 6:57(5:25/km) 151/168bpm [817b/km] 109cal 11.09/12.53kmph Add a comment	6.3mi, 58:43 Run - General 1) 1.61km - 8:54(5:32/km) 153/182bpm [846b/km] 141cal 10.85/14.04kmph 2) 1.61km - 9:07(5:40/km) 138/144bpm [782b/km] 131cal 10.59/11.39kmph 3) 1.61km - 9:34(5:57/km) 135/143bpm [802b/km] 130cal 10.09/10.88kmph 4) 1.61km - 9:15(5:45/km) 138/145bpm [793b/km] 127cal 10.44/13.74kmph 5) 1.61km - 9:30(5:54/km) 140/144bpm [826b/km] 132cal 10.17/11.22kmph 6) 1.61km - 9:39(6:00/km) 141/150bpm [845b/km] 133cal 10.01/11.32kmph 7) 0.45km - 2:45(6:07/km) 147/153bpm [898b/km] 41cal 9.82/10.01kmph Add a comment	-	6.2mi, 55:26 Run - General 1) 1.61km - 9:10(5:42/km) 126/135bpm [717b/km] 120cal 10.54/11.52kmph 2) 1.61km - 8:51(5:30/km) 137/146bpm [753b/km] 130cal 10.92/11.79kmph 3) 1.61km - 8:35(5:20/km) 142/154bpm [758b/km] 129cal 11.24/13.17kmph 4) 1.61km - 8:45(5:26/km) 147/151bpm [799b/km] 136cal 11.04/12.5kmph 5) 1.61km - 9:10(5:42/km) 146/154bpm [831b/km] 139cal 10.54/11.39kmph 6) 1.61km - 8:56(5:33/km) 147/153bpm [816b/km] 137cal 10.81/11.59kmph 7) 0.36km - 1:59(5:35/km) 149/153bpm [832b/km] 30cal 10.75/11.08kmph Add a comment	-
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
6.2mi, 51:14 Run - General 1) 1km - 5:41(5:41/km) 120/131bpm [683b/km] 70cal 10.54/12.33kmph 2) 0.4km - 1:45(4:22/km) 142/147bpm [619b/km] 26cal 13.76/14.04kmph 3) 0.6km - 3:15(5:26/km) 140/147bpm [760b/km] 49cal 11.06/13.81kmph 4) 0.4km - 1:39(4:08/km) 152/160bpm [628b/km] 26cal 14.53/14.85kmph 5) 0.6km - 3:18(5:30/km) 145/157bpm [798b/km] 51cal 10.9/13.98kmph 6) 0.4km - 1:40(4:09/km) 152/159bpm [630b/km] 27cal 14.47/14.44kmph 7) 0.6km - 3:16(5:27/km) 149/158bpm [812b/km] 52cal 11.01/14.14kmph 8) 0.4km - 1:36(4:00/km) 158/165bpm [631b/km] 26cal 15.02/15.48kmph 9) 0.6km - 3:12(5:21/km) 156/165bpm [833b/km] 52cal 11.23/14.88kmph 10) 0.4km - 1:44(4:19/km) 160/165bpm [691b/km] 29cal 13.89/14.61kmph 11) 0.6km - 3:13(5:22/km) 154/164bpm [827b/km] 51cal 11.18/13.81kmph 12) 0.4km - 1:44(4:20/km) 161/166bpm [697b/km] 29cal 13.87/14.08kmph 13) 0.6km - 3:31(5:52/km) 152/166bpm [892b/km] 55cal 10.23/14.01kmph 14) 0.4km - 1:43(4:18/km) 163/167bpm [701b/km] 29cal 13.95/16.06kmph 15) 0.6km - 3:20(5:34/km) 154/165bpm [857b/km] 53cal 10.78/13.81kmph 16) 0.4km - 1:50(4:35/km) 161/166bpm [739b/km] 31cal 13.07/13.94kmph 17) 0.6km - 3:28(5:47/km) 155/166bpm [898b/km] 55cal 10.36/13.94kmph 18) 1.01km - 5:17(5:14/km) 153/173bpm [800b/km] 82cal 11.48/19.18kmph Add a comment	-	-	-	-	6.2mi, 58:12 Run - General 1) 1.61km - 9:28(5:53/km) 122/130bpm [718b/km] 122cal 10.2/11.56kmph 2) 1.61km - 9:15(5:45/km) 131/138bpm [753b/km] 127cal 10.44/12.06kmph 3) 1.61km - 9:27(5:52/km) 133/140bpm [781b/km] 128cal 10.22/12.7kmph 4) 1.61km - 9:22(5:49/km) 134/140bpm [780b/km] 128cal 10.31/10.81kmph 5) 1.61km - 9:32(5:55/km) 138/143bpm [817b/km] 133cal 10.13/12.97kmph 6) 1.61km - 9:11(5:42/km) 144/151bpm [822b/km] 138cal 10.51/11.96kmph 7) 0.36km - 1:57(5:28/km) 147/150bpm [805b/km] 30cal 10.96/11.32kmph Add a comment	-

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