dgalswor

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Recent Training
10th Dec	General	7.1mi	1:22:00
7th Dec	General	3.2mi	24:38
4th Dec	General	50.3mi	6:19:37
30th Nov	General	3.2mi	25:34
27th Nov	General	49.1mi	6:27:40

12 Month Benchmarks	Run	Bike
Mile	7:21	2:25
5k	23:23	11:07
5mi	48:13	19:48
10k	1:00:14	26:04
10mi	1:51:46	43:56
Half	3:20:27	59:06

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2017	PB	WB
10km	1		44:20 68.16					44:20 7:08/mi	68.16
10mi	2					1:12:00 70.64	1:14:00 69.98	1:12:00 7:12/mi	70.64
13.1mi	2		1:37:00 67.57				1:35:00 72.84	1:35:00 7:15/mi	72.84
20mi	4	2:32:00 67.22	2:30:00 68.71	2:40:00 64.99	2:38:00 66.40			2:30:00 7:30/mi	68.71
23mi	1				4:45:00 43.14			4:45:00 12:23/mi	43.14
23.2mi	1			4:42:00 43.61				4:42:00 12:09/mi	43.61
26.2mi	6	3:36:00 63.08	3:33:00 65.10	3:34:00 65.37	3:22:00 69.88			3:22:00 7:43/mi	69.88

2017		Result	WAVA	Distance
8 Oct	Yorkshire Marathon			26.2mi
10 Sep	Vale of York Half Marathon PB	1:35:00	72.84	13.1mi
9 Apr	Hornsea Rotary One Third Marathon National Championship			8.74mi
12 Mar	Spen 20			20mi
5 Mar	Norton 9			9mi
26 Feb	Snake Lane 10 SB	1:14:00	69.98	10mi
2016		Result	WAVA	Distance
9 Oct	Yorkshire Marathon			26.2mi
2015		Result	WAVA	Distance
11 Oct	Yorkshire Marathon			26.2mi
13 Jun	Swaledale Marathon			23mi
4 May	Milton Keynes Marathon			26.2mi
12 Apr	Sheffield Half Marathon			13.1mi
22 Mar	East Hull 20			20mi
22 Feb	Snake Lane 10 PB	1:12:00	70.64	10mi
2014		Result	WAVA	Distance
12 Oct	Yorkshire Marathon PB	3:22:00	69.88	26.2mi
14 Jun	Swaledale Marathon PB	4:45:00	43.14	23mi
5 May	Milton Keynes Marathon	3:32:00	66.59	26.2mi
9 Mar	East Hull 20 SB	2:38:00	66.40	20mi
2013		Result	WAVA	Distance
20 Oct	Yorkshire Marathon	3:45:00	62.18	26.2mi
8 Jun	Swaledale Marathon PB	4:42:00	43.61	23.2mi
6 May	Milton Keynes Marathon SB	3:34:00	65.37	26.2mi
24 Mar	Wilmslow Half Marathon			13.1mi
17 Mar	East Hull 20 SB	2:40:00	64.99	20mi
2012		Result	WAVA	Distance
15 May	YDRRL Tadcaster PB	44:20	68.16	10km
29 Apr	Milton Keynes Marathon SB	3:33:00	65.10	26.2mi
25 Mar	Wilmslow Half Marathon SB	1:37:00	67.57	13.1mi
18 Mar	East Hull 20 PB	2:30:00	68.71	20mi
2011		Result	WAVA	Distance
17 Apr	London Marathon SB	3:36:00	63.08	26.2mi
20 Mar	East Hull 20 SB	2:32:00	67.22	20mi
2010		Result	WAVA	Distance
25 Apr	London Marathon			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	77	19	6	0	0	3	10	3	3	0	22	10	154
2024	0	143	137	115	253	18	146	0	60	0	103	50	1025
2023	155	118	177	90	9	0	0	27	62	63	31	25	758
2023	0	0	0	0	0	0	0	0	0	0	0	39	39
2022	44	43	110	77	35	58	37	49	9	58	3	23	547
2021	121	156	81	33	74	94	50	89	104	108	65	114	1089
2020	114	160	33	0	17	129	101	36	50	122	209	283	1253
2019	118	81	58	25	16	171	11	33	73	28	131	164	909
2018	48	56	57	82	48	77	143	141	36	0	8	72	769
2018	0	0	0	0	0	0	0	0	14	0	0	0	14
2017	0	0	1.4	0	0	0	0	0	0	0	0	0	1.4
2017	51	148	23	64	27	19	248	199	79	32	64	0	955
2017	0	0	0	0	11	0	0	0	0	0	0	0	11
2016	101	106	55	80	60	67	175	150	16	47	128	221	1204
2016	0	0	0	0	0	0	99	0	0	0	0	167	266
2015	214	110	121	107	81	106	143	150	43	26	87	216	1405
2015	0	0	0	0	0	0	0	93	29	0	0	99	221
2014	96	114	116	167	74	90	97	128	122	48	85	118	1256
2014	0	0	0	0	0	50	0	0	0	0	0	0	50
2013	117	105	118	80	50	32	0	0	71	39	44	82	738
2013	91	50	0	0	12	10	0	0	0	0	0	0	163
2012	118	90	143	92	9	0	9	0	0	19	7	18	505
2011	145	132	148	57	14	44	59	34	0	0	58	45	735
2010	98	111	118	67	0	0	0	0	0	0	0	34	427
2009	0	0	33	0	0	0	0	0	0	0	0	0	33

Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
-	-	-	-	-	-	-
Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
-	-	-	49.1mi, 6:27:40 Bike - General 1) 5km - 25:33(5:07/km) 121/171bpm [618b/km] 226cal 11.74/26.3kmph 2) 5km - 16:08(3:14/km) 121/161bpm [390b/km] 121cal 18.6/32.95kmph 3) 5km - 19:55(3:59/km) 91/150bpm [363b/km] 53cal 15.06/24.45kmph 4) 5km - 17:16(3:27/km) 109/158bpm [376b/km] 95cal 17.38/29.26kmph 5) 5km - 20:50(4:10/km) 105/169bpm [437b/km] 101cal 14.4/29.16kmph 6) 5km - 17:50(3:34/km) 122/172bpm [435b/km] 135cal 16.82/29.86kmph 7) 5km - 17:42(3:32/km) 117/180bpm [414b/km] 102cal 16.95/34.46kmph 8) 5km - 1:15:53(15:11/km) 98/149bpm [1487b/km] 263cal 3.95/36.18kmph 9) 5km - 22:30(4:30/km) 124/170bpm [558b/km] 179cal 13.33/32.58kmph 10) 5km - 16:52(3:22/km) 127/154bpm [428b/km] 144cal 17.79/43.13kmph 11) 5km - 55:52(11:10/km) 111/167bpm [1240b/km] 232cal 5.37/48.51kmph 12) 5km - 16:20(3:16/km) 128/177bpm [418b/km] 136cal 18.36/37.89kmph 13) 5km - 16:06(3:13/km) 123/140bpm [396b/km] 112cal 18.63/25.23kmph 14) 5km - 17:57(3:35/km) 123/145bpm [441b/km] 117cal 16.71/23.18kmph 15) 5km - 16:43(3:21/km) 85/114bpm [284b/km] 21cal 17.95/24.08kmph 16) 4.02km - 14:14(3:32/km) 80/87bpm [283b/km] 20cal 16.95/27.04kmph Add a comment	-	-	3.2mi, 25:34 Run - General 1) 1km - 4:45(4:45/km) 148/168bpm [703b/km] 54cal 12.63/13.1kmph 2) 1km - 4:54(4:54/km) 165/170bpm [808b/km] 65cal 12.25/12.8kmph 3) 1km - 5:05(5:05/km) 170/174bpm [863b/km] 69cal 11.82/12.5kmph 4) 1km - 5:06(5:06/km) 174/179bpm [889b/km] 69cal 11.75/11.96kmph 5) 1km - 5:04(5:04/km) 176/180bpm [890b/km] 69cal 11.86/12.06kmph 6) 0.15km - 41(4:34/km) 180/181bpm [821b/km] 9cal 13.15/12.63kmph Add a comment
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
-	-	-	50.3mi, 6:19:37 Bike - General 1) 5km - 40:56(8:11/km) 120/171bpm [982b/km] 313cal 7.33/26.87kmph 2) 5km - 19:00(3:48/km) 145/176bpm [551b/km] 205cal 15.8/28.05kmph 3) 5km - 14:31(2:54/km) 140/161bpm [407b/km] 151cal 20.66/30kmph 4) 5km - 16:02(3:12/km) 146/189bpm [468b/km] 168cal 18.71/28.55kmph 5) 5km - 18:56(3:47/km) 144/182bpm [545b/km] 185cal 15.85/27.51kmph 6) 5km - 14:07(2:49/km) 138/149bpm [389b/km] 124cal 21.26/30.7kmph 7) 5km - 13:52(2:46/km) 134/145bpm [372b/km] 97cal 21.63/25.29kmph 8) 5km - 50:28(10:06/km) 99/162bpm [999b/km] 176cal 5.94/28.48kmph 9) 5km - 15:49(3:10/km) 143/162bpm [452b/km] 170cal 18.98/33.09kmph 10) 5km - 14:43(2:57/km) 148/165bpm [435b/km] 168cal 20.39/27.24kmph 11) 5km - 1:05:06(13:01/km) 104/171bpm [1354b/km] 232cal 4.61/31.24kmph 12) 5km - 17:00(3:24/km) 159/173bpm [540b/km] 214cal 17.65/38.76kmph 13) 5km - 17:47(3:33/km) 148/178bpm [527b/km] 198cal 16.86/35.34kmph 14) 5km - 17:10(3:26/km) 154/170bpm [529b/km] 203cal 17.48/25.53kmph 15) 5km - 18:43(3:45/km) 143/164bpm [535b/km] 184cal 16.03/23.81kmph 16) 5km - 19:45(3:57/km) 132/152bpm [521b/km] 139cal 15.19/26.37kmph 17) 0.9km - 5:44(6:21/km) 127/143bpm [807b/km] 35cal 9.44/23.18kmph Add a comment	-	-	3.2mi, 24:38 Run - General 1) 1km - 4:42(4:42/km) 156/169bpm [734b/km] 59cal 12.75/16.12kmph 2) 1km - 4:48(4:48/km) 165/171bpm [792b/km] 65cal 12.5/12.7kmph 3) 1km - 4:46(4:46/km) 163/172bpm [777b/km] 63cal 12.59/12.7kmph 4) 1km - 4:49(4:49/km) 159/166bpm [765b/km] 62cal 12.47/12.6kmph 5) 1km - 4:49(4:49/km) 161/165bpm [775b/km] 64cal 12.47/12.63kmph 6) 0.17km - 45(4:21/km) 163/166bpm [709b/km] 10cal 13.79/13.07kmph Add a comment
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
-	-	7.1mi, 1:22:00 Run - General 1) 1km - 6:13(6:13/km) 137/162bpm [852b/km] 65cal 9.65/10.58kmph 2) 1km - 6:19(6:19/km) 157/163bpm [993b/km] 81cal 9.49/10.71kmph 3) 1km - 6:19(6:19/km) 154/166bpm [973b/km] 77cal 9.5/11.56kmph 4) 1km - 10:11(10:11/km) 138/160bpm [1406b/km] 99cal 5.89/11.32kmph 5) 1km - 7:37(7:37/km) 141/160bpm [1075b/km] 76cal 7.87/11.19kmph 6) 1km - 7:36(7:36/km) 148/160bpm [1125b/km] 83cal 7.89/11.02kmph 7) 1km - 10:16(10:16/km) 135/158bpm [1387b/km] 85cal 5.84/11.22kmph 8) 1km - 8:17(8:17/km) 138/160bpm [1143b/km] 75cal 7.24/12.53kmph 9) 1km - 6:26(6:26/km) 155/166bpm [997b/km] 80cal 9.32/12.06kmph 10) 1km - 5:21(5:21/km) 164/169bpm [879b/km] 72cal 11.2/12.16kmph 11) 1km - 5:23(5:23/km) 166/180bpm [893b/km] 73cal 11.16/11.82kmph 12) 0.4km - 2:01(5:00/km) 170/176bpm [850b/km] 27cal 12.01/12.26kmph Add a comment	-	-	-	-

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