Dunk

About Me
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Recent Training
25th Apr	General	0mi	15:05
24th Apr	Easy	3.5mi	37:11
21st Apr	Race	13.2mi	2:18:30
20th Apr	Race	3.1mi	25:21
20th Apr	Warm Up	1.2mi	11:50

12 Month Benchmarks	Run	Bike
Mile	7:36	2:39
5k	25:47	9:04
5mi	46:48	16:24
10k	59:45	20:20
10mi	1:40:40	41:00
Half	2:12:23	52:23

Recent Pictures
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Recent Threads
500,000 - Team edition
Count down from a million (and see where we cross the "other" thread!!)
Let's count to a million
The Music Game

Buddies (2)

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Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	PB	WB
5km	1						24:00 67.30	24:00 7:43/mi	67.30
10mi	5	1:43:07 50.22	1:40:06 52.21	1:27:57 59.98	1:30:19 58.94			1:27:57 8:48/mi	59.98
13.1mi	2			2:03:11 56.70	2:19:24 50.58			2:03:11 9:24/mi	56.70
26.2mi	5		5:28:48 44.54	5:41:48 43.25	5:20:30 46.57	5:02:33 49.81	5:04:57 49.90	5:02:33 11:33/mi	49.90

2018		Result	WAVA	Distance
2 Dec	Run With Santa 5K (Reston VA) PB	24:00	67.30	5km
28 Oct	Marine Corps Marathon SB	5:04:57	49.90	26.2mi
2017		Result	WAVA	Distance
8 Oct	Bank of America Chicago Marathon PB	5:02:33	49.81	26.2mi
2016		Result	WAVA	Distance
13 Nov	Outer Banks Marathon SB	5:20:30	46.57	26.2mi
1 May	Pittsburgh Half Marathon SB	2:19:24	50.58	13.1mi
24 Apr	George Washington Parkway Classic - 10 miles SB	1:30:19	58.94	10mi
2015		Result	WAVA	Distance
11 Oct	Bank of America Chicago Marathon SB	5:41:48	43.25	26.2mi
26 Apr	George Washington Parkway Classic - 10 miles PB	1:27:57	59.98	10mi
19 Apr	Flying Pirate Half Marathon PB	2:03:11	56.70	13.1mi
12 Apr	Cherry Blossom Ten Mile Run	1:35:12	55.41	10mi
2014		Result	WAVA	Distance
23 Nov	Philadelphia Marathon SB	5:28:48	44.54	26.2mi
13 Apr	George Washington Parkway Classic SB	1:40:06	52.21	10mi
2013		Result	WAVA	Distance
7 Apr	Credit Union Cherry Blossom Ten Mile Run SB	1:43:07	50.22	10mi

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	10	8	4	2	0	0	0	0	0	0	0	0	24
2024	73	69	97	70	0	0	0	0	0	0	0	0	309
2024	0	7	38	0	0	0	0	0	0	0	0	0	45
2023	2	1	7	4	10	11	5	4	5	4	7	2	61
2023	62	51	77	90	77	72	61	68	89	77	90	87	901
2023	16	24	37	34	34	25	102	89	57	111	0	0	530
2022	6	10	5	3	3	6	5	6	6	6	6	16	79
2022	59	59	76	94	69	66	76	72	79	73	66	23	811
2022	0	20	60	46	79	52	124	111	51	17	32	0	592
2021	8	12	3	2	4	4	2	4	3	2	3	5	51
2021	58	45	71	77	84	84	87	103	91	96	84	71	950
2021	20	0	67	100	91	71	74	75	56	68	20	45	687
2020	5	3	2	5	5	5	6	6	7	3	2	6	56
2020	50	69	85	77	79	62	68	51	49	58	56	73	777
2020	58	115	105	109	206	119	147	108	134	84	150	41	1376
2019	1	0	0	2	2	2	1	3	3	5	4	5	26
2019	57	63	91	100	73	53	69	79	77	76	83	36	856
2019	79	42	44	66	33	134	100	131	112	33	68	104	947
2018	4	0	0	0	1	0	12	0	0	1	0	0	18
2018	71	108	133	111	80	93	126	137	152	130	44	53	1237
2018	34	0	28	31	96	101	111	57	29	15	88	75	664
2017	0	0	1	0	0	0	0	0	0	0	0	0	1
2017	52	55	55	73	76	81	114	140	151	90	79	122	1088
2017	58	105	42	112	20	55	120	88	42	24	66	36	769
2016	0	1	0	0	2	1	1	0	0	0	0	1	6
2016	49	41	57	64	62	61	86	108	124	135	70	51	909
2016	19	32	46	36	41	127	92	130	28	62	90	23	726
2015	6	3	2	0	0	0	0	3	0	1	0	1	15
2015	55	42	71	73	51	74	100	122	118	68	62	51	886
2015	21	0	62	60	179	132	135	106	74	68	191	109	1137
2014	1	0	0	0	0	0	0	0	1	0	0	0	2
2014	16	27	45	68	88	37	73	99	106	144	105	45	851
2014	76	0	28	28	48	169	152	99	51	37	28	68	784
2013	0	0	0	5	0	0	0	0	2	1	0	1	9
2013	40	51	79	67	57	44	98	109	31	0	0	0	575
2013	113	29	63	0	131	223	49	162	0	0	78	134	981
2012	0	0	4	23	0	0	0	0	0	0	26	0	54
2011	0	0	4	0	0	0	0	0	0	0	0	0	4

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	Thu 4th Apr Apr 4
4.2mi, 45:42 Run - Bleep Test 1) 1mi - 11:04(11:04/mi) 127/146bpm [1405b/mi] 82cal 181/W 5.43/6.13mph 2) 1mi - 10:45(10:45/mi) 129/136bpm [1387b/mi] 81cal 183/W 5.58/6.32mph 3) 1mi - 10:57(10:57/mi) 135/148bpm [1479b/mi] 90cal 188/W 5.48/5.9mph 4) 1mi - 10:52(10:52/mi) 138/154bpm [1499b/mi] 92cal 189/W 5.52/6.3mph 5) 0.19mi - 2:04(10:45/mi) 140/151bpm [1505b/mi] 18cal 205/W 5.58/6.13mph Add a comment	12.4mi, 2:12:29 Run - Long Run 1) 1mi - 10:51(10:51/mi) 128/138bpm [1389b/mi] 81cal 177/W 5.52/6.34mph 2) 1mi - 10:22(10:22/mi) 138/146bpm [1431b/mi] 88cal 194/W 5.78/6.9mph 3) 1mi - 10:18(10:18/mi) 140/151bpm [1443b/mi] 90cal 198/W 5.82/6.7mph 4) 1mi - 10:33(10:33/mi) 139/151bpm [1467b/mi] 91cal 191/W 5.68/6.97mph 5) 1mi - 10:40(10:40/mi) 140/149bpm [1494b/mi] 93cal 177/W 5.62/6.23mph 6) 1mi - 10:40(10:40/mi) 151/157bpm [1611b/mi] 105cal 207/W 5.62/6.3mph 7) 1mi - 10:32(10:32/mi) 144/157bpm [1517b/mi] 97cal 192/W 5.69/7.41mph 8) 1mi - 11:32(11:32/mi) 143/155bpm [1649b/mi] 104cal 182/W 5.2/6.7mph 9) 1mi - 10:46(10:46/mi) 137/152bpm [1474b/mi] 91cal 181/W 5.58/6.8mph 10) 1mi - 11:07(11:07/mi) 143/157bpm [1589b/mi] 100cal 186/W 5.4/6.2mph 11) 1mi - 10:31(10:31/mi) 149/155bpm [1566b/mi] 102cal 191/W 5.71/6.08mph 12) 1mi - 10:42(10:42/mi) 149/157bpm [1595b/mi] 104cal 190/W 5.61/5.98mph 13) 0.36mi - 3:54(10:50/mi) 151/158bpm [1637b/mi] 39cal 191/W 5.54/6.54mph Add a comment	-	-	0.4mi, 5:00 Run - Treadmill 1) 0.44mi - 5:00(11:29/mi) 132/138bpm [1515b/mi] 59cal 217/231W 5.23/5.54mph Add a comment 3mi, 30:00 Run - Intervals 1) 2.99mi - 30:00(10:03/mi) 145/165bpm [1457b/mi] 417cal 256/320W 5.97/7.64mph Add a comment 0.8mi, 10:00 Run - Treadmill 1) 0.82mi - 10:00(12:08/mi) 120/132bpm [1457b/mi] 101cal 212/236W 4.94/6.15mph Add a comment	0.8mi, 15:00 Walk - General 1) 0.84mi - 15:00(17:48/mi) 82/96bpm [1460b/mi] 91cal 149/168W 3.37/4.04mph Add a comment	5.3mi, 58:21 Run - Easy 1) 1mi - 11:40(11:40/mi) 124/145bpm [1447b/mi] 84cal 169/W 5.14/5.71mph 2) 1mi - 10:58(10:58/mi) 132/144bpm [1448b/mi] 86cal 185/W 5.47/5.82mph 3) 1mi - 10:50(10:50/mi) 136/149bpm [1474b/mi] 90cal 186/W 5.54/5.92mph 4) 1mi - 10:47(10:47/mi) 138/154bpm [1489b/mi] 91cal 190/W 5.57/5.97mph 5) 1mi - 10:58(10:58/mi) 141/155bpm [1546b/mi] 97cal 188/W 5.47/5.9mph 6) 0.29mi - 3:07(10:43/mi) 139/151bpm [1490b/mi] 27cal 190/W 5.59/5.9mph Add a comment
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	Thu 11th Apr Apr 11
-	10.3mi, 1:45:20 Run - Long Run 1) 1mi - 10:15(10:15/mi) 132/148bpm [1353b/mi] 81cal 187/W 5.86/6.41mph 2) 1mi - 9:51(9:51/mi) 140/149bpm [1378b/mi] 86cal 204/W 6.1/6.45mph 3) 1mi - 9:41(9:41/mi) 144/154bpm [1393b/mi] 88cal 205/W 6.2/6.5mph 4) 1mi - 10:41(10:41/mi) 150/161bpm [1603b/mi] 105cal 200/W 5.62/6.28mph 5) 1mi - 11:00(11:00/mi) 147/158bpm [1617b/mi] 104cal 193/W 5.46/6.66mph 6) 1mi - 10:20(10:20/mi) 142/157bpm [1466b/mi] 92cal 191/W 5.81/6.72mph 7) 1mi - 10:18(10:18/mi) 139/151bpm [1431b/mi] 88cal 187/W 5.82/7.36mph 8) 1mi - 10:21(10:21/mi) 147/160bpm [1523b/mi] 98cal 203/W 5.8/6.14mph 9) 1mi - 10:02(10:02/mi) 145/163bpm [1455b/mi] 93cal 216/W 5.98/6.74mph 10) 1mi - 10:23(10:23/mi) 154/163bpm [1599b/mi] 106cal 206/W 5.78/6.34mph 11) 0.26mi - 2:29(9:32/mi) 159/161bpm [1515b/mi] 27cal 213/W 6.3/6.82mph Add a comment	-	-	5.9mi, 1:00:00 Run - Intervals 1) 1.39mi - 15:00(10:48/mi) 126/146bpm [1360b/mi] 109cal 185/W 5.57/6.3mph 2) 0.35mi - 3:00(8:35/mi) 145/153bpm [1245b/mi] 28cal 242/W 6.99/7.26mph 3) 0.28mi - 3:00(10:34/mi) 136/151bpm [1437b/mi] 25cal 191/W 5.68/6.84mph 4) 0.37mi - 3:00(8:07/mi) 148/155bpm [1201b/mi] 29cal 237/W 7.38/7.56mph 5) 0.25mi - 3:00(11:58/mi) 129/156bpm [1543b/mi] 23cal 168/W 5.02/7.29mph 6) 0.37mi - 3:00(8:07/mi) 150/157bpm [1218b/mi] 29cal 243/W 7.38/7.53mph 7) 0.25mi - 3:00(11:51/mi) 132/154bpm [1563b/mi] 24cal 174/W 5.06/7.29mph 8) 0.37mi - 3:00(8:01/mi) 150/160bpm [1202b/mi] 29cal 246/W 7.48/7.63mph 9) 0.25mi - 3:00(11:54/mi) 132/156bpm [1570b/mi] 24cal 172/W 5.04/7.41mph 10) 0.37mi - 3:00(8:12/mi) 151/161bpm [1238b/mi] 30cal 241/W 7.31/7.56mph 11) 0.26mi - 3:00(11:43/mi) 134/161bpm [1569b/mi] 24cal 166/W 5.12/7.33mph 12) 1.38mi - 15:00(10:53/mi) 135/152bpm [1470b/mi] 122cal 188/W 5.51/6.08mph Add a comment	3.3mi, 36:39 Run - Recovery Run 1) 1mi - 11:04(11:04/mi) 123/142bpm [1362b/mi] 78cal 182/W 5.42/6.93mph 2) 1mi - 10:46(10:46/mi) 125/138bpm [1346b/mi] 77cal 182/W 5.58/5.93mph 3) 1mi - 11:06(11:06/mi) 133/142bpm [1476b/mi] 88cal 189/W 5.4/5.86mph 4) 0.34mi - 3:42(11:02/mi) 131/146bpm [1446b/mi] 29cal 186/W 5.44/5.89mph Add a comment	0.9mi, 15:00 Walk - General 1) 0.93mi - 15:00(16:08/mi) 91/103bpm [1468b/mi] 91cal 167/199W 3.72/4.24mph Add a comment
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	Thu 18th Apr Apr 18
3.1mi, 34:38 Run - Easy 1) 1mi - 11:19(11:19/mi) 130/146bpm [1471b/mi] 85cal 179/W 5.3/6.13mph 2) 1mi - 10:55(10:55/mi) 133/149bpm [1451b/mi] 85cal 183/W 5.5/5.81mph 3) 1mi - 10:55(10:55/mi) 139/148bpm [1518b/mi] 91cal 181/W 5.5/6.01mph 4) 0.13mi - 1:29(11:01/mi) 151/157bpm [1662b/mi] 14cal 211/W 5.46/5.69mph Add a comment	8.4mi, 1:26:34 Run - Long Run 1) 1mi - 11:08(11:08/mi) 140/148bpm [1559b/mi] 95cal 198/W 5.39/6.03mph 2) 1mi - 10:25(10:25/mi) 139/146bpm [1449b/mi] 87cal 193/W 5.75/6.36mph 3) 1mi - 9:37(9:37/mi) 132/138bpm [1270b/mi] 74cal 192/W 6.23/6.58mph 4) 1mi - 10:24(10:24/mi) 142/149bpm [1478b/mi] 91cal 214/W 5.76/6.3mph 5) 1mi - 10:39(10:39/mi) 142/146bpm [1512b/mi] 92cal 199/W 5.63/6.64mph 6) 1mi - 10:50(10:50/mi) 139/146bpm [1507b/mi] 91cal 186/W 5.54/6.13mph 7) 1mi - 10:00(10:00/mi) 138/145bpm [1379b/mi] 82cal 186/W 6/6.64mph 8) 1mi - 10:02(10:02/mi) 139/149bpm [1396b/mi] 85cal 198/W 5.98/6.41mph 9) 0.37mi - 3:28(9:16/mi) 142/151bpm [1316b/mi] 30cal 204/W 6.48/6.88mph Add a comment	-	-	3.5mi, 34:12 Run - Intervals 1) 0.96mi - 10:00(10:28/mi) 164/178bpm [1717b/mi] 94cal 187/W 5.74/6.41mph 2) 0.19mi - 1:30(8:06/mi) 184/187bpm [1490b/mi] 18cal 240/W 7.41/7.51mph 3) 0.29mi - 3:00(10:22/mi) 168/187bpm [1743b/mi] 28cal 192/W 5.78/7.38mph 4) 0.19mi - 1:30(7:54/mi) 182/188bpm [1439b/mi] 16cal 236/W 7.58/7.63mph 5) 0.29mi - 3:00(10:25/mi) 153/188bpm [1594b/mi] 25cal 196/W 5.76/7.74mph 6) 0.19mi - 1:30(7:56/mi) 148/158bpm [1175b/mi] 16cal 241/W 7.56/7.56mph 7) 0.29mi - 3:00(10:20/mi) 141/164bpm [1458b/mi] 24cal 197/W 5.8/7.22mph 8) 0.19mi - 1:30(7:58/mi) 144/151bpm [1148b/mi] 15cal 241/W 7.53/7.56mph 9) 0.29mi - 3:00(10:12/mi) 144/167bpm [1470b/mi] 26cal 199/W 5.87/7.46mph 10) 0.48mi - 5:00(10:26/mi) 136/139bpm [1420b/mi] 40cal 192/W 5.75/6.1mph 11) 0.12mi - 1:12(10:22/mi) 136/138bpm [1409b/mi] 10cal 198/W 5.8/6.41mph Add a comment	3.1mi, 29:59 Run - Intervals 1) 0.96mi - 10:00(10:24/mi) 124/137bpm [1290b/mi] 69cal 191/W 5.76/6.13mph 2) 0.19mi - 1:30(7:45/mi) 137/145bpm [1061b/mi] 12cal 241/W 7.74/7.77mph 3) 0.3mi - 3:00(10:02/mi) 134/145bpm [1345b/mi] 24cal 204/W 5.98/7.58mph 4) 0.19mi - 1:30(7:48/mi) 141/150bpm [1101b/mi] 13cal 242/W 7.69/7.77mph 5) 0.3mi - 3:00(10:04/mi) 137/151bpm [1379b/mi] 24cal 203/W 5.97/7.71mph 6) 0.19mi - 1:30(7:48/mi) 146/153bpm [1139b/mi] 14cal 253/W 7.69/7.91mph 7) 0.3mi - 3:00(10:09/mi) 138/153bpm [1400b/mi] 25cal 201/W 5.92/7.51mph 8) 0.49mi - 5:00(10:15/mi) 132/136bpm [1353b/mi] 38cal 196/W 5.86/6.93mph 9) 0.14mi - 1:29(10:31/mi) 134/136bpm [1410b/mi] 12cal 192/W 5.71/6.28mph Add a comment	-
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	Thu 25th Apr Apr 25
1.9mi, 20:15 Run - Intervals 1) 0.93mi - 10:00(10:48/mi) 119/137bpm [1286b/mi] 65cal 188/W 5.55/6.97mph 2) 0.19mi - 1:30(7:52/mi) 141/146bpm [1109b/mi] 13cal 226/W 7.63/7.51mph 3) 0.28mi - 3:00(10:36/mi) 130/146bpm [1378b/mi] 22cal 199/W 5.66/7.38mph 4) 0.47mi - 5:00(10:39/mi) 122/126bpm [1299b/mi] 33cal 187/W 5.63/5.93mph 5) 0.07mi - 45(10:32/mi) 122/123bpm [1285b/mi] 5cal 188/W 5.69/6.23mph Add a comment	3.1mi, 25:21 Run - Race 1) 1mi - 8:16(8:16/mi) 154/162bpm [1273b/mi] 82cal 238/W 7.26/7.48mph 2) 1mi - 8:19(8:19/mi) 162/165bpm [1348b/mi] 90cal 241/W 7.22/7.53mph 3) 1mi - 8:08(8:08/mi) 165/168bpm [1343b/mi] 91cal 244/W 7.36/7.85mph 4) 0.09mi - 37(7:17/mi) 169/170bpm [1232b/mi] 7cal 292/W 8.22/8.47mph Add a comment 1.2mi, 11:50 Run - Warm Up 1) 1mi - 9:33(9:33/mi) 137/155bpm [1309b/mi] 78cal 205/W 6.28/7.91mph 2) 0.24mi - 2:17(9:37/mi) 146/152bpm [1403b/mi] 21cal 211/W 6.25/6.56mph Add a comment	13.2mi, 2:18:30 Run - Race 1) 1mi - 10:33(10:33/mi) 129/148bpm [1361b/mi] 80cal 187/W 5.69/6.86mph 2) 1mi - 10:35(10:35/mi) 146/157bpm [1546b/mi] 98cal 192/W 5.66/6.01mph 3) 1mi - 10:56(10:57/mi) 137/149bpm [1499b/mi] 92cal 183/W 5.48/5.89mph 4) 1mi - 10:29(10:29/mi) 134/138bpm [1404b/mi] 84cal 190/W 5.72/6.21mph 5) 1mi - 10:29(10:29/mi) 137/141bpm [1437b/mi] 89cal 191/W 5.72/6.06mph 6) 1mi - 10:33(10:33/mi) 137/141bpm [1444b/mi] 89cal 189/W 5.69/6.11mph 7) 1mi - 10:22(10:22/mi) 140/144bpm [1450b/mi] 91cal 191/W 5.8/6.13mph 8) 1mi - 10:20(10:20/mi) 143/146bpm [1478b/mi] 93cal 193/W 5.81/6.25mph 9) 1mi - 10:27(10:27/mi) 144/148bpm [1504b/mi] 96cal 191/W 5.75/6.14mph 10) 1mi - 10:23(10:23/mi) 146/151bpm [1517b/mi] 97cal 192/W 5.78/6.06mph 11) 1mi - 10:26(10:26/mi) 150/152bpm [1565b/mi] 102cal 191/W 5.75/6.06mph 12) 1mi - 10:43(10:43/mi) 152/154bpm [1628b/mi] 107cal 186/W 5.61/6.34mph 13) 1mi - 10:08(10:08/mi) 158/162bpm [1600b/mi] 108cal 195/W 5.92/6.32mph 14) 0.21mi - 2:07(10:15/mi) 164/168bpm [1680b/mi] 24cal 218/W 5.86/7.48mph Add a comment	-	-	3.5mi, 37:11 Run - Easy 1) 1mi - 11:05(11:05/mi) 123/142bpm [1363b/mi] 77cal 176/W 5.42/5.93mph 2) 1mi - 10:21(10:21/mi) 124/133bpm [1283b/mi] 73cal 190/W 5.8/6.72mph 3) 1mi - 10:57(10:57/mi) 128/141bpm [1401b/mi] 82cal 196/W 5.48/6.05mph 4) 0.47mi - 4:49(10:15/mi) 131/145bpm [1343b/mi] 38cal 193/W 5.86/6.34mph Add a comment	0mi, 15:05 Cross - General 1) 0mi - 15:05(0/mi) 114/124bpm [INFb/mi] 107cal 119/129rpm Add a comment

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