DanandLucysdad

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Recent Training
24th Apr	General	4.1mi	35:01
23rd Apr	General	4.8mi	21:20
21st Apr	Race	6.3mi	51:42
20th Apr	parkrun	3.1mi	24:45
18th Apr	General	4.9mi	27:40

Planned Races
Chester Half Marathon	19th May

12 Month Benchmarks	Run	Bike
Mile	7:33	2:11
5k	24:44	8:51
5mi	41:00	14:34
10k	50:58	18:28
10mi	1:30:36	30:27
Half	1:59:26	44:18

Recent Pictures
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2024 Targets	Set your targets
Bike 2000 Run 1000

Recent Threads
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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2023	2024	PB	WB
5km	12	25:30 58.22	24:39 60.71	24:39 7:56/mi	60.71
6.4km	1	35:02 54.63		35:02 8:49/mi	54.63
5mi	1		41:11 59.24	41:11 8:14/mi	59.24
10km	9	51:35 58.58	51:32 59.15	51:32 8:18/mi	59.15
10mi	1		1:31:08 54.83	1:31:08 9:07/mi	54.83
13.1mi	1		1:59:48 55.69	1:59:48 9:09/mi	55.69

Date	Planned Races			Distance
19 May	Chester Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
21 Apr	Wrexham 10k PB	51:32	59.15	10km
20 Apr	Ruthin Memorial Playing Fields parkrun PB	24:39	60.71	5km
14 Apr	Pier to Pier Half Marathon PB	1:59:48	55.69	13.1mi
31 Mar	Hale Village 5 Mile Race PB	41:11	59.24	5mi
10 Mar	Chester 10K	52:41	57.36	10km
2 Mar	Birkenhead parkrun	25:09	59.03	5km
25 Feb	Let’s Run Rhyl 10 mile PB	1:31:08	54.83	10mi
11 Feb	Nick Beer 10k	53:00	57.02	10km
10 Feb	Ruthin Memorial Playing Fields parkrun	25:38	57.91	5km
27 Jan	Alderford Lake parkrun	27:12	54.58	5km
13 Jan	Phoenix parkrun	26:36	55.81	5km
2023		Result	WAVA	Distance
30 Dec	Pont y Bala parkrun SB	25:30	58.22	5km
26 Dec	Chester Round the Walls PB	35:02	54.63	6.4km
26 Nov	Running GP Oulton Park 10k	53:22	56.63	10km
11 Nov	Princes parkrun, Liverpool	26:06	56.88	5km
28 Oct	Greenfield Valley parkrun	26:47	55.43	5km
22 Oct	Cheshire 10K SB	51:35	58.58	10km
15 Oct	Wirral 10k	52:14	57.86	10km
7 Oct	The Doctor K Cup	26:42	55.60	5km
23 Sep	Swansea Bay parkrun	26:14	56.59	5km
17 Sep	Altrincham	52:39	57.40	10km
27 Aug	Ellesmere 10k	54:17	55.67	10km
19 Aug	Birkenhead parkrun	26:42	55.60	5km
5 Aug	Ruthin Memorial Playing Fields parkrun	26:08	56.81	5km
23 Jul	Helena Tipping Wrexham 10K	56:03	53.92	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
2024	3	17	5	0	0	0	0	0	0	0	0	0	25
2024	71	77	85	62	0	0	0	0	0	0	0	0	294
2024	20	15	25	32	0	0	0	0	0	0	0	0	91
2023	0	0	0	0	3	9	4	19	6	7	2	9	59
2023	0	0	0	0	0	0	0.1	0	0	0	0	0	0.1
2023	0	0	0	0	0	45	65	55	70	77	59	65	437
2023	0	0	0	0	79	61	59	81	65	76	47	5	473

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
2.5mi, 31:11 Bike - General 1) 2.53mi - 31:11(12:20/mi) 93/126bpm [1147b/mi] 90cal Add a comment 2.4mi, 11:15 Bike - Commuting 1) 2.42mi - 11:15(4:39/mi) 117/140bpm [544b/mi] 100cal Add a comment	-	4.5mi, 2:43:12 Walk - General 1) 0.62mi - 11:12(18:02/mi) 93/104bpm [1677b/mi] 62cal 57/63rpm 2) 0.62mi - 11:09(17:56/mi) 93/100bpm [1668b/mi] 62cal 57/61rpm 3) 0.62mi - 11:18(18:11/mi) 95/101bpm [1728b/mi] 63cal 54/62rpm 4) 0.62mi - 24:26(39:19/mi) 85/95bpm [3342b/mi] 93cal 21/67rpm 5) 0.62mi - 53:05(1:25:25/mi) 83/109bpm [7090b/mi] 177cal 8/88rpm 6) 0.62mi - 20:56(33:42/mi) 89/109bpm [2999b/mi] 87cal 20/64rpm 7) 0.62mi - 26:25(42:30/mi) 81/101bpm [3443b/mi] 97cal 22/60rpm 8) 0.13mi - 4:41(35:02/mi) 77/91bpm [2697b/mi] 16cal 20/58rpm Add a comment 3.1mi, 25:05 Run - parkrun 1) 0.62mi - 5:06(8:13/mi) 135/154bpm [1108b/mi] 64cal 354/418W 2) 0.62mi - 4:56(7:56/mi) 156/159bpm [1239b/mi] 68cal 370/405W 3) 0.62mi - 4:55(7:56/mi) 161/163bpm [1276b/mi] 69cal 367/408W 4) 0.62mi - 5:00(8:02/mi) 162/164bpm [1302b/mi] 70cal 362/397W 5) 0.62mi - 4:54(7:53/mi) 164/166bpm [1292b/mi] 70cal 367/401W 6) 0.03mi - 14(7:21/mi) 167/167bpm [1229b/mi] 3cal 385/394W Add a comment	5mi, 41:15 Run - Race 1) 0.62mi - 5:02(8:07/mi) 140/150bpm [1135b/mi] 64cal 352/412W 2) 0.62mi - 5:00(8:03/mi) 154/158bpm [1239b/mi] 69cal 375/426W 3) 0.62mi - 5:07(8:14/mi) 158/160bpm [1301b/mi] 71cal 353/394W 4) 0.62mi - 5:09(8:17/mi) 158/160bpm [1309b/mi] 71cal 340/366W 5) 0.62mi - 5:07(8:14/mi) 160/161bpm [1318b/mi] 71cal 341/375W 6) 0.62mi - 5:08(8:16/mi) 160/162bpm [1323b/mi] 71cal 341/366W 7) 0.62mi - 5:07(8:15/mi) 161/165bpm [1328b/mi] 72cal 357/407W 8) 0.62mi - 5:08(8:16/mi) 164/165bpm [1357b/mi] 73cal 361/385W 9) 0.09mi - 1:29(17:22/mi) 155/164bpm [2692b/mi] 18cal 139/335W Add a comment 0.7mi, 12:41 Walk - General 1) 0.62mi - 11:07(17:53/mi) 103/118bpm [1842b/mi] 64cal 57/60rpm 2) 0.08mi - 1:34(19:44/mi) 116/121bpm [2290b/mi] 9cal 57/109rpm Add a comment	-	-	2.5mi, 9:53 Bike - General 1) 2.45mi - 9:53(4:02/mi) 105/148bpm [423b/mi] 77cal Add a comment 2.4mi, 12:04 Bike - General 1) 2.4mi - 12:04(5:01/mi) 115/149bpm [577b/mi] 102cal Add a comment 4.6mi, 44:31 Run - Easy 1) 0.62mi - 6:11(9:57/mi) 136/147bpm [1352b/mi] 73cal 286/317W 2) 0.62mi - 5:57(9:35/mi) 148/151bpm [1418b/mi] 75cal 306/333W 3) 0.62mi - 6:02(9:43/mi) 148/151bpm [1438b/mi] 77cal 303/325W 4) 0.62mi - 5:56(9:32/mi) 149/154bpm [1421b/mi] 77cal 304/343W 5) 0.62mi - 6:04(9:46/mi) 151/155bpm [1476b/mi] 77cal 303/342W 6) 0.62mi - 6:01(9:40/mi) 152/154bpm [1470b/mi] 76cal 301/328W 7) 0.59mi - 5:49(9:56/mi) 150/151bpm [1489b/mi] 71cal 283/317W 8) 0.25mi - 2:31(10:14/mi) 149/151bpm [1526b/mi] 31cal 281/294W 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
-	4.9mi, 23:43 Bike - General 1) 3.11mi - 16:45(5:23/mi) 102/132bpm [550b/mi] 106cal 2) 1.75mi - 6:58(3:59/mi) 117/134bpm [465b/mi] 56cal Add a comment	3.1mi, 26:18 Run - parkrun 1) 0.62mi - 5:36(9:01/mi) 135/150bpm [1218b/mi] 68cal 314/518W 2) 0.62mi - 5:03(8:08/mi) 158/161bpm [1284b/mi] 70cal 363/430W 3) 0.62mi - 5:10(8:19/mi) 162/165bpm [1346b/mi] 72cal 374/474W 4) 0.62mi - 5:09(8:18/mi) 163/166bpm [1352b/mi] 73cal 342/378W 5) 0.62mi - 5:04(8:09/mi) 168/173bpm [1369b/mi] 74cal 392/600W 6) 0.04mi - 16(7:17/mi) 170/170bpm [1238b/mi] 4cal 426/452W Add a comment	11.4mi, 1:55:55 Run - Long Run 1) 0.62mi - 6:08(9:52/mi) 134/146bpm [1322b/mi] 74cal 305/488W 2) 0.62mi - 5:55(9:31/mi) 148/151bpm [1409b/mi] 76cal 308/486W 3) 0.62mi - 5:56(9:32/mi) 146/151bpm [1393b/mi] 75cal 288/402W 4) 0.62mi - 5:54(9:30/mi) 148/150bpm [1407b/mi] 76cal 297/428W 5) 0.62mi - 5:56(9:33/mi) 148/152bpm [1414b/mi] 76cal 294/323W 6) 0.62mi - 6:41(10:46/mi) 144/153bpm [1550b/mi] 77cal 260/353W 7) 0.62mi - 6:23(10:16/mi) 151/157bpm [1550b/mi] 81cal 305/381W 8) 0.62mi - 7:19(11:47/mi) 142/155bpm [1672b/mi] 77cal 251/462W 9) 0.62mi - 6:02(9:42/mi) 149/154bpm [1446b/mi] 75cal 302/404W 10) 0.62mi - 6:27(10:23/mi) 148/154bpm [1537b/mi] 75cal 277/368W 11) 0.62mi - 6:08(9:53/mi) 149/153bpm [1472b/mi] 76cal 316/364W 12) 0.62mi - 6:33(10:33/mi) 147/154bpm [1551b/mi] 76cal 292/422W 13) 0.62mi - 7:06(11:26/mi) 147/157bpm [1680b/mi] 81cal 255/382W 14) 0.62mi - 5:58(9:36/mi) 152/154bpm [1459b/mi] 75cal 302/399W 15) 0.62mi - 6:52(11:03/mi) 145/158bpm [1603b/mi] 73cal 261/422W 16) 0.62mi - 6:03(9:45/mi) 153/154bpm [1491b/mi] 75cal 320/380W 17) 0.62mi - 6:19(10:09/mi) 153/157bpm [1553b/mi] 76cal 321/455W 18) 0.62mi - 5:59(9:39/mi) 154/157bpm [1485b/mi] 73cal 293/400W 19) 0.22mi - 2:15(10:13/mi) 155/156bpm [1584b/mi] 29cal 310/406W Add a comment	-	-	3.8mi, 37:07 Run - General 1) 0.62mi - 6:16(10:06/mi) 138/149bpm [1393b/mi] 77cal 303/355W 2) 0.62mi - 5:59(9:38/mi) 151/153bpm [1455b/mi] 79cal 327/399W 3) 0.62mi - 6:02(9:43/mi) 151/153bpm [1468b/mi] 78cal 313/351W 4) 0.62mi - 6:02(9:43/mi) 148/152bpm [1438b/mi] 77cal 301/366W 5) 0.62mi - 6:13(10:01/mi) 146/149bpm [1462b/mi] 78cal 282/307W 6) 0.45mi - 4:27(9:48/mi) 148/150bpm [1451b/mi] 57cal 287/310W 7) 0.22mi - 2:07(9:41/mi) 151/154bpm [1461b/mi] 28cal 304/332W 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
4.2mi, 41:46 Run - General 1) 0.62mi - 6:12(9:59/mi) 135/143bpm [1347b/mi] 74cal 299/334W 2) 0.62mi - 6:04(9:47/mi) 143/146bpm [1398b/mi] 76cal 311/371W 3) 0.62mi - 6:14(10:02/mi) 147/151bpm [1475b/mi] 79cal 329/445W 4) 0.62mi - 6:15(10:04/mi) 145/147bpm [1459b/mi] 78cal 307/396W 5) 0.62mi - 6:11(9:57/mi) 142/145bpm [1413b/mi] 73cal 280/305W 6) 0.61mi - 6:03(9:53/mi) 148/152bpm [1462b/mi] 77cal 305/337W 7) 0.48mi - 4:46(9:53/mi) 151/154bpm [1492b/mi] 61cal 305/325W Add a comment 4.8mi, 20:14 Bike - General 1) 3.11mi - 13:16(4:16/mi) 116/144bpm [495b/mi] 118cal 2) 1.74mi - 6:59(4:01/mi) 122/135bpm [490b/mi] 64cal Add a comment	2.4mi, 10:13 Bike - General 1) 2.44mi - 10:13(4:11/mi) 120/138bpm [503b/mi] 97cal Add a comment 2.4mi, 11:13 Bike - General 1) 2.41mi - 11:13(4:40/mi) 102/135bpm [476b/mi] 76cal Add a comment	3.2mi, 30:09 Run - parkrun 1) 0.62mi - 6:17(10:06/mi) 130/152bpm [1314b/mi] 72cal 292/440W 2) 0.62mi - 5:49(9:22/mi) 150/154bpm [1405b/mi] 76cal 320/419W 3) 0.62mi - 5:47(9:19/mi) 150/154bpm [1398b/mi] 75cal 318/373W 4) 0.62mi - 5:53(9:29/mi) 150/153bpm [1422b/mi] 77cal 314/397W 5) 0.62mi - 5:58(9:37/mi) 151/157bpm [1452b/mi] 76cal 300/377W 6) 0.04mi - 24(9:44/mi) 145/146bpm [1412b/mi] 5cal 319/323W Add a comment	13.2mi, 2:00:06 Run - Race 1) 0.62mi - 5:07(8:14/mi) 143/153bpm [1176b/mi] 66cal 328/453W 2) 0.62mi - 5:21(8:37/mi) 157/158bpm [1353b/mi] 73cal 355/388W 3) 0.62mi - 5:26(8:45/mi) 156/159bpm [1365b/mi] 73cal 331/376W 4) 0.62mi - 5:32(8:54/mi) 156/160bpm [1389b/mi] 74cal 329/385W 5) 0.62mi - 5:33(8:56/mi) 156/158bpm [1394b/mi] 73cal 341/386W 6) 0.62mi - 5:46(9:18/mi) 159/161bpm [1477b/mi] 78cal 352/420W 7) 0.62mi - 6:17(10:07/mi) 163/170bpm [1650b/mi] 87cal 370/487W 8) 0.62mi - 5:20(8:35/mi) 155/165bpm [1330b/mi] 70cal 309/371W 9) 0.62mi - 5:35(8:59/mi) 158/161bpm [1418b/mi] 74cal 348/378W 10) 0.62mi - 5:40(9:07/mi) 159/161bpm [1449b/mi] 75cal 340/370W 11) 0.62mi - 5:55(9:31/mi) 156/160bpm [1486b/mi] 75cal 302/376W 12) 0.62mi - 5:47(9:18/mi) 156/158bpm [1451b/mi] 75cal 300/358W 13) 0.62mi - 5:35(8:58/mi) 157/160bpm [1409b/mi] 73cal 311/359W 14) 0.62mi - 6:12(9:58/mi) 162/166bpm [1615b/mi] 85cal 359/437W 15) 0.62mi - 5:27(8:47/mi) 160/166bpm [1405b/mi] 73cal 294/400W 16) 0.62mi - 5:33(8:56/mi) 159/161bpm [1421b/mi] 72cal 294/328W 17) 0.62mi - 5:36(9:01/mi) 161/163bpm [1453b/mi] 76cal 310/345W 18) 0.62mi - 5:35(8:59/mi) 162/164bpm [1455b/mi] 74cal 317/368W 19) 0.62mi - 5:46(9:17/mi) 162/164bpm [1504b/mi] 77cal 306/335W 20) 0.62mi - 5:44(9:14/mi) 162/164bpm [1496b/mi] 77cal 301/348W 21) 0.62mi - 6:15(10:04/mi) 164/169bpm [1651b/mi] 84cal 332/484W 22) 0.13mi - 1:03(8:07/mi) 167/169bpm [1355b/mi] 15cal 368/383W Add a comment 0.5mi, 5:31 Run - Warm Up 1) 0.52mi - 5:31(10:39/mi) 129/141bpm [1374b/mi] 61cal 280/385W Add a comment	-	-	2.4mi, 9:34 Bike - General 1) 2.44mi - 9:34(3:56/mi) 106/135bpm [416b/mi] 76cal Add a comment 4.2mi, 41:18 Run - General 1) 0.62mi - 6:37(10:40/mi) 128/135bpm [1365b/mi] 76cal 267/335W 2) 0.62mi - 6:21(10:12/mi) 137/143bpm [1399b/mi] 76cal 281/312W 3) 0.62mi - 6:04(9:46/mi) 143/144bpm [1397b/mi] 76cal 298/316W 4) 0.62mi - 5:52(9:26/mi) 146/149bpm [1378b/mi] 76cal 320/358W 5) 0.52mi - 5:06(9:46/mi) 148/151bpm [1446b/mi] 67cal 316/341W 6) 0.62mi - 6:06(9:49/mi) 146/148bpm [1434b/mi] 78cal 292/355W 7) 0.54mi - 5:12(9:40/mi) 147/154bpm [1422b/mi] 65cal 303/462W 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
4.9mi, 27:40 Bike - General 1) 3.11mi - 15:26(4:58/mi) 113/138bpm [561b/mi] 138cal 2) 1.82mi - 12:14(6:44/mi) 87/113bpm [586b/mi] 64cal Add a comment	-	3.1mi, 24:45 Run - parkrun 1) 0.62mi - 4:57(7:58/mi) 142/156bpm [1130b/mi] 63cal 364/439W 2) 0.62mi - 4:58(8:00/mi) 158/162bpm [1263b/mi] 71cal 358/391W 3) 0.62mi - 4:59(8:02/mi) 160/163bpm [1285b/mi] 72cal 351/374W 4) 0.62mi - 4:58(8:00/mi) 163/166bpm [1304b/mi] 73cal 358/379W 5) 0.62mi - 4:52(7:53/mi) 166/168bpm [1308b/mi] 73cal 364/387W Add a comment	6.3mi, 51:42 Run - Race 1) 0.62mi - 5:07(8:14/mi) 143/156bpm [1176b/mi] 67cal 351/496W 2) 0.62mi - 5:00(8:03/mi) 158/162bpm [1273b/mi] 72cal 373/454W 3) 0.62mi - 5:00(8:02/mi) 161/163bpm [1294b/mi] 72cal 348/378W 4) 0.62mi - 5:11(8:21/mi) 164/169bpm [1370b/mi] 76cal 365/549W 5) 0.62mi - 5:02(8:05/mi) 164/169bpm [1326b/mi] 74cal 356/494W 6) 0.62mi - 4:58(8:00/mi) 172/176bpm [1376b/mi] 77cal 344/383W 7) 0.62mi - 5:17(8:31/mi) 166/175bpm [1412b/mi] 79cal 362/457W 8) 0.62mi - 5:18(8:31/mi) 167/171bpm [1423b/mi] 79cal 347/529W 9) 0.62mi - 5:12(8:23/mi) 166/170bpm [1391b/mi] 76cal 346/462W 10) 0.62mi - 4:58(7:59/mi) 167/175bpm [1334b/mi] 74cal 360/524W 11) 0.08mi - 39(8:16/mi) 176/176bpm [1456b/mi] 11cal 414/514W Add a comment	-	4.8mi, 21:20 Bike - General 1) 3.11mi - 14:41(4:44/mi) 109/130bpm [515b/mi] 116cal 2) 1.72mi - 6:39(3:51/mi) 106/129bpm [409b/mi] 45cal Add a comment	4.1mi, 35:01 Run - General 1) 0.62mi - 5:34(8:57/mi) 137/149bpm [1227b/mi] 70cal 318/364W 2) 0.62mi - 5:07(8:14/mi) 155/160bpm [1276b/mi] 71cal 348/403W 3) 0.62mi - 5:10(8:19/mi) 158/160bpm [1315b/mi] 72cal 354/375W 4) 0.62mi - 5:16(8:28/mi) 161/165bpm [1363b/mi] 74cal 344/368W 5) 0.62mi - 5:22(8:38/mi) 164/165bpm [1415b/mi] 76cal 334/355W 6) 0.48mi - 4:32(9:20/mi) 157/165bpm [1466b/mi] 60cal 300/337W 7) 0.46mi - 4:01(8:44/mi) 160/163bpm [1397b/mi] 56cal 318/343W Add a comment

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