pdc

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Recent Training
26th Jul	General	1.5mi	14:00
25th Jul	General	0.6mi	20:33
23rd Jul	General	0.7mi	21:37
20th Jul	General	0.6mi	21:04
19th Jul	General	0.6mi	21:00

12 Month Benchmarks	Run	Bike
Mile	6:44	1:51
5k	21:35	8:17
5mi	35:09	14:41
10k	47:18	18:51
10mi	1:18:19	31:05
Half	1:44:52	41:30

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Best Times
Best WAVA

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
2024	0	0	0	0.8	3.5	4.9	3.5	0	0	0	0	0	12.8
2024	83	92	97	87	35	17	2	0	0	0	0	0	412
2024	0	0	0	0	18	149	97	0	0	0	0	0	264
2023	0	0	0	8	0	0	0	0	0	0	0	0	8
2023	120	121	157	133	157	148	126	158	135	150	99	82	1587
2022	6	7	0	0	0	0	0	0	0	0	0	0	13
2022	32	49	78	125	117	148	169	140	155	75	126	107	1322
2021	27	83	107	62	98	120	96	42	59	83	5	27	811
2021	76	0	0	0	0	0	0	199	25	0	0	0	300
2020	124	84	27	74	144	128	179	160	8	16	9	29	982
2020	0	0	0	0	20	0	0	0	0	0	0	141	161
2019	0	0	0	0.3	0	0	0	0	0	0	0	0	0.3
2019	34	69	101	99	115	87	91	116	86	57	97	75	1025
2019	0	118	78	34	40	0	75	0	42	27	0	33	446
2018	6.5	3.1	3	9	2.9	2.2	2	0	0	0	0	0	28.8
2018	59	80	88	74	55	47	51	67	50	11	35	106	723
2018	0	0	110	222	55	28	34	70	25	0	0	0	542
2017	0	0	0	0.4	0	0	0	0	0	1.9	0.7	3.6	6.6
2017	44	18	41	30	43	15	0	27	42	50	25	4	340
2017	0	70	50	186	75	139	61	29	143	156	132	70	1111
2016	0	0	0	0	0	0	0	0	0	0	1.2	0	1.2
2016	44	28	23	0	0	16	84	73	85	74	81	61	569
2016	226	106	329	344	242	582	43	25	229	119	71	0	2315
2015	18	55	41	26	24	76	126	91	124	24	58	61	725
2015	0	0	0	0	0	0	0	0	107	41	259	137	544
2014	29	51	59	73	97	88	108	106	116	136	86	27	975
2014	0	0	0	0	0	0	0	0	0	48	40	0	88
2013	9	22	27	35	12	31	48	57	45	38	51	14	390
2012	2	6	15	35	36	7	39	87	12	2	12	33	286
2011	0	6	24	39	86	61	72	91	46	69	55	6	555
2010	6	0	5	11	30	47	72	92	24	11	20	2	318
2009	0	0	0	0	0	0	13	67	29	18	33	6	166

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
-	-	0.4mi, 11:51 Swim - General 1) 0.03mi - 50(26:41/mi) 11cal 30/rpm 2.25/2.25mph 2) 0.03mi - 57(30:35/mi) 11cal 29/rpm 1.96/1.96mph 3) 0.03mi - 59(31:33/mi) 11cal 29/rpm 1.9/1.9mph 4) 0.03mi - 1:00(32:11/mi) 10cal 27/rpm 1.87/1.87mph 5) 0.03mi - 57(30:49/mi) 11cal 28/rpm 1.95/1.95mph 6) 0.03mi - 1:01(32:51/mi) 10cal 27/rpm 1.83/1.83mph 7) 0.03mi - 58(31:10/mi) 11cal 29/rpm 1.93/1.93mph 8) 0.03mi - 1:02(33:07/mi) 10cal 28/rpm 1.81/1.81mph 9) 0.03mi - 59(31:50/mi) 10cal 29/rpm 1.88/1.88mph 10) 0.03mi - 1:00(32:22/mi) 10cal 29/rpm 1.85/1.85mph 11) 0.06mi - 2:07(34:01/mi) 20cal 28/rpm 1.76/1.85mph Add a comment	-	-	25.1mi, 1:28:10 Bike - General 1) 25.14mi - 1:28:10(3:30/mi) 119/144bpm [417b/mi] 919cal 88/120rpm 175/553W 17.11/30.22mph Add a comment	-
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
-	-	-	-	-	-	34.6mi, 2:05:08 Bike - General 1) 34.58mi - 2:05:08(3:37/mi) 124/145bpm [449b/mi] 1320cal 87/121rpm 176/609W 16.58/34.82mph Add a comment
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
0.6mi, 21:21 Swim - General 1) 0.06mi - 2:04(33:08/mi) 20cal 25/rpm 1.81/1.87mph 2) 0.06mi - 2:07(33:56/mi) 20cal 25/rpm 1.77/1.83mph 3) 0.12mi - 4:21(35:01/mi) 40cal 26/rpm 1.71/1.77mph 4) 0.06mi - 2:05(33:24/mi) 20cal 27/rpm 1.8/1.84mph 5) 0.06mi - 2:09(34:32/mi) 20cal 24/rpm 1.74/1.79mph 6) 0.12mi - 4:21(34:58/mi) 40cal 25/rpm 1.72/1.8mph 7) 0.06mi - 2:06(33:51/mi) 20cal 25/rpm 1.77/1.84mph 8) 0.06mi - 2:09(34:41/mi) 20cal 26/rpm 1.73/1.76mph Add a comment	-	17.6mi, 58:07 Bike - General 1) 17.6mi - 58:07(3:18/mi) 120/133bpm [396b/mi] 632cal 88/110rpm 181/489W 18.17/21.79mph Add a comment	-	19.3mi, 1:05:16 Bike - General 1) 19.31mi - 1:05:16(3:23/mi) 115/132bpm [389b/mi] 682cal 88/115rpm 174/599W 17.75/26.03mph Add a comment	0.6mi, 21:00 Swim - General 1) 0.31mi - 10:27(33:38/mi) 102cal 24/rpm 1.78/1.99mph 2) 0.19mi - 6:20(33:58/mi) 60cal 24/rpm 1.77/1.88mph 3) 0.12mi - 4:13(33:53/mi) 40cal 24/rpm 1.77/2mph Add a comment	0.6mi, 21:04 Swim - General 1) 0.09mi - 2:56(31:28/mi) 30cal 26/rpm 1.91/2.1mph 2) 0.22mi - 7:31(34:34/mi) 70cal 25/rpm 1.74/2.07mph 3) 0.25mi - 8:41(34:57/mi) 80cal 25/rpm 1.72/1.96mph 4) 0.06mi - 1:55(30:57/mi) 20cal 28/rpm 1.94/1.95mph Add a comment
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
-	-	0.7mi, 21:37 Swim - General 1) 0.31mi - 10:47(34:43/mi) 101cal 25/rpm 1.73/1.98mph 2) 0.06mi - 2:10(34:56/mi) 20cal 24/rpm 1.72/1.77mph 3) 0.16mi - 4:26(28:33/mi) 52cal 24/rpm 2.1/4.82mph 4) 0.06mi - 2:06(33:41/mi) 20cal 25/rpm 1.78/1.84mph 5) 0.06mi - 2:08(34:18/mi) 20cal 25/rpm 1.75/1.78mph Add a comment	-	0.6mi, 20:33 Swim - General 1) 0.28mi - 9:21(33:27/mi) 104cal 24/rpm 1.79/1.99mph 2) 0.03mi - 59(31:53/mi) 10cal 25/rpm 1.88/1.99mph 3) 0.22mi - 7:08(32:46/mi) 70cal 25/rpm 1.83/2.01mph 4) 0.09mi - 3:05(33:05/mi) 32cal 26/rpm 1.81/2mph Add a comment	1.5mi, 14:00 Run - General 1) 1mi - 9:16(9:16/mi) 110/118bpm [1020b/mi] 57cal 6.47/6.91mph 2) 0.52mi - 4:43(9:02/mi) 116/120bpm [1048b/mi] 30cal 6.64/7.24mph Add a comment	-

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