Running Sam

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Recent Training
14th Apr	General	9.3mi	1:29:22
12th Apr	General	6.1mi	58:41
11th Apr	General	7mi	1:15:52
10th Apr	General	0.6mi	5:04
10th Apr	General	1.6mi	10:33

12 Month Benchmarks	Run	Bike
Mile	7:30	3:25
5k	24:50	14:07
5mi	41:31	24:08
10k	52:15	31:07
10mi	1:28:29	55:33
Half	2:02:38	0
20mi	3:15:07	0
Mara	4:20:15	0

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Best Times
Best WAVA

Dist	Races	2016	PB	WB
5mi	1	37:49 67.65	37:49 7:34/mi	67.65
10mi	1	1:23:29 63.09	1:23:29 8:21/mi	63.09
13.1mi	1	1:44:14 66.36	1:44:14 7:57/mi	66.36
26.2mi	2	3:57:08 60.13	3:57:08 9:03/mi	60.13

2016		Result	WAVA	Distance
20 Nov	Valencia Marathon	4:00:24	59.92	26.2mi
11 Sep	New Forest Half Marathon		0.00	13.1mi
13 Aug	Hadleigh Castle 10km		0.00	10km
19 Jun	The Hatfield Forest 10k hoohaah		0.00	10km
15 May	Great Baddow 10 PB	1:23:29	63.08	10mi
2 May	Witham may day 5 (Essex champs) PB	37:49	67.65	5mi
24 Apr	Shakespeare Marathon PB	3:57:08	60.13	26.2mi
2 Apr	Orion 15	2:48:00	47.51	15mi
20 Mar	Brentwood Half Marathon PB	1:44:14	66.36	13.1mi
17 Jan	Benfleet 15	2:22:49	55.89	15mi

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	2	0	0	0	0	0	0	0	0	0	0	0	2
2024	48	59	75	47	0	0	0	0	0	0	0	0	229
2023	0	0	0	6	6	0	3	6	0	2	2	5	29
2023	0	0	0	0	0	0	0	0	0	0	1.4	0	1.4
2023	63	85	107	95	78	68	90	57	117	135	100	61	1056
2023	0	0	0	0	0	22	11	13	0	10	0	0	56
2022	0	2	2	5	0	2	2	0	3	3	23	0	42
2022	117	37	98	100	101	107	161	126	143	100	0	22	1112
2021	3	0	0	22	0	1	0	1	18	23	1	0	70
2021	168	156	177	146	145	58	0	0	0	14	59	88	1011
2020	0	0	0	0	0	7	0	10	0	0	0	0	16
2020	60	73	151	187	178	117	104	128	112	125	130	126	1491
2020	128	14	0	0	16	0	0	0	0	0	0	0	158
2019	0	0	0	0	27	13	0	0	0	0	0	0	40
2019	0	0	0	0	0	2	0	0	0	0	0	0	2
2019	130	98	122	110	85	116	83	106	101	104	124	93	1271
2019	0	0	0	0	0	16	0	0	0	0	0	0	16
2018	0	0	2.1	1	2.6	0	0	0	0	1.1	0	0	6.7
2018	115	84	112	81	72	64	60	62	67	97	79	109	1001
2018	0	0	49	32	129	36	0	0	21	0	0	0	267
2017	3.7	1.1	5.5	0	1.4	1.3	2.2	2.5	1.8	3.1	0.5	0.7	23.6
2017	161	119	91	131	76	60	69	56	109	83	60	21	1035
2017	26	7	37	42	41	0	0	0	0	0	6	0	158
2016	0	0	0	0	0	0	0	0	0	3.8	1.9	1.6	7.3
2016	226	124	208	159	184	178	144	150	78	167	130	107	1856
2016	0	0	0	0	0	0	0	0	13	40	37	0	90
2015	0	0	0	0	0	0	0	0	0	0	0	157	157

Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28
6.1mi, 1:00:14 Run - General 1) 1mi - 9:59(9:59/mi) 135/145bpm [1348b/mi] 84cal 6.01/6.97mph 2) 1mi - 10:04(10:04/mi) 143/155bpm [1440b/mi] 88cal 5.96/6.82mph 3) 1mi - 10:04(10:04/mi) 146/153bpm [1470b/mi] 85cal 5.96/7.33mph 4) 1mi - 10:07(10:07/mi) 140/155bpm [1417b/mi] 77cal 5.93/6.72mph 5) 1mi - 9:24(9:24/mi) 145/158bpm [1363b/mi] 73cal 6.38/6.99mph 6) 1mi - 9:58(9:58/mi) 147/153bpm [1465b/mi] 80cal 6.02/7.31mph 7) 0.07mi - 38(9:31/mi) 150/152bpm [1429b/mi] 5cal 6.3/6.14mph Add a comment	-	6.3mi, 1:03:10 Run - General 1) 1mi - 10:26(10:26/mi) 136/150bpm [1419b/mi] 87cal 5.75/6.57mph 2) 1mi - 9:32(9:32/mi) 139/152bpm [1324b/mi] 78cal 6.3/7.35mph 3) 1mi - 10:12(10:12/mi) 144/147bpm [1468b/mi] 86cal 5.89/7.56mph 4) 1mi - 10:07(10:07/mi) 140/152bpm [1416b/mi] 79cal 5.93/7.2mph 5) 1mi - 9:33(9:33/mi) 143/152bpm [1366b/mi] 72cal 6.28/7.56mph 6) 1mi - 10:13(10:13/mi) 142/152bpm [1450b/mi] 73cal 5.88/6.89mph 7) 0.33mi - 3:07(9:23/mi) 147/152bpm [1380b/mi] 23cal 6.39/6.95mph Add a comment	-	-	-	5.1mi, 47:23 Run - General 1) 1mi - 9:17(9:17/mi) 144/154bpm [1337b/mi] 86cal 6.46/7.39mph 2) 1mi - 9:05(9:05/mi) 155/167bpm [1408b/mi] 92cal 6.6/7.37mph 3) 1mi - 9:14(9:14/mi) 161/167bpm [1486b/mi] 98cal 6.5/7.18mph 4) 1mi - 9:24(9:24/mi) 165/169bpm [1550b/mi] 102cal 6.39/6.97mph 5) 1mi - 9:26(9:26/mi) 164/186bpm [1548b/mi] 98cal 6.36/7.16mph 6) 0.11mi - 56(8:28/mi) 163/168bpm [1380b/mi] 9cal 7.09/7.37mph Add a comment
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
-	-	5.1mi, 48:43 Run - General 1) 1mi - 9:34(9:34/mi) 141/151bpm [1348b/mi] 87cal 6.27/7.41mph 2) 1mi - 9:24(9:24/mi) 151/161bpm [1419b/mi] 89cal 6.39/7.1mph 3) 1mi - 9:34(9:34/mi) 151/156bpm [1444b/mi] 86cal 6.27/6.82mph 4) 1mi - 9:26(9:26/mi) 153/158bpm [1443b/mi] 87cal 6.36/6.91mph 5) 1mi - 9:44(9:44/mi) 151/164bpm [1469b/mi] 84cal 6.16/6.91mph 6) 0.11mi - 1:02(9:12/mi) 148/155bpm [1363b/mi] 8cal 6.52/6.89mph Add a comment	-	-	-	5.1mi, 46:19 Run - General 1) 1mi - 9:09(9:09/mi) 148/161bpm [1355b/mi] 86cal 6.55/8.01mph 2) 1mi - 9:05(9:05/mi) 154/162bpm [1399b/mi] 89cal 6.6/7.41mph 3) 1mi - 9:01(9:01/mi) 159/167bpm [1434b/mi] 91cal 6.65/7.37mph 4) 1mi - 8:59(8:59/mi) 162/170bpm [1455b/mi] 92cal 6.68/7.41mph 5) 1mi - 9:04(9:04/mi) 157/168bpm [1424b/mi] 81cal 6.62/7.37mph 6) 0.13mi - 1:01(8:02/mi) 156/158bpm [1252b/mi] 8cal 7.47/7.53mph 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
6mi, 59:41 Run - General 1) 1mi - 9:52(9:52/mi) 135/149bpm [1333b/mi] 82cal 6.08/6.76mph 2) 1mi - 10:08(10:08/mi) 148/155bpm [1501b/mi] 93cal 5.92/8.01mph 3) 1mi - 10:12(10:12/mi) 149/155bpm [1520b/mi] 89cal 5.88/6.99mph 4) 1mi - 9:36(9:36/mi) 149/159bpm [1430b/mi] 82cal 6.25/6.93mph 5) 1mi - 9:55(9:55/mi) 145/152bpm [1437b/mi] 74cal 6.06/7.35mph 6) 1mi - 9:44(9:44/mi) 151/158bpm [1470b/mi] 81cal 6.16/7.43mph 7) 0.02mi - 13(8:57/mi) 153/154bpm [1370b/mi] 1cal 6.7/6.55mph Add a comment	-	10.5mi, 1:44:01 Run - General 1) 1mi - 9:52(9:52/mi) 139/148bpm [1373b/mi] 82cal 6.08/7.08mph 2) 1mi - 9:01(9:01/mi) 149/158bpm [1343b/mi] 83cal 6.66/7.06mph 3) 1mi - 9:11(9:11/mi) 152/162bpm [1397b/mi] 84cal 6.53/7.16mph 4) 1mi - 9:02(9:02/mi) 152/157bpm [1372b/mi] 80cal 6.65/7.08mph 5) 1mi - 9:02(9:02/mi) 151/158bpm [1363b/mi] 75cal 6.65/7.03mph 6) 1mi - 12:00(12:00/mi) 149/159bpm [1787b/mi] 88cal 5/6.87mph 7) 1mi - 10:08(10:08/mi) 155/160bpm [1570b/mi] 86cal 5.92/6.93mph 8) 1mi - 9:33(9:33/mi) 156/161bpm [1490b/mi] 82cal 6.28/6.8mph 9) 1mi - 10:23(10:23/mi) 158/162bpm [1641b/mi] 92cal 5.78/6.43mph 10) 1mi - 10:50(10:50/mi) 158/162bpm [1712b/mi] 89cal 5.54/6.35mph 11) 0.52mi - 4:59(9:40/mi) 156/158bpm [1508b/mi] 40cal 6.21/6.91mph Add a comment	-	-	0.6mi, 5:04 Run - General 1) 0.57mi - 5:04(8:58/mi) 145/157bpm [1300b/mi] 47cal 6.69/6.85mph Add a comment 1.6mi, 10:33 Run - General 1) 1mi - 6:41(6:41/mi) 145/164bpm [970b/mi] 58cal 8.97/9.96mph 2) 0.59mi - 3:52(6:30/mi) 155/171bpm [1007b/mi] 36cal 9.24/9.98mph Add a comment 0.6mi, 5:10 Run - General 1) 0.56mi - 5:10(9:18/mi) 131/141bpm [1219b/mi] 41cal 6.45/7.1mph Add a comment	7mi, 1:15:52 Run - General 1) 1mi - 10:24(10:24/mi) 137/147bpm [1425b/mi] 90cal 5.77/6.47mph 2) 1mi - 11:11(11:11/mi) 138/153bpm [1543b/mi] 92cal 5.36/7.74mph 3) 1mi - 11:11(11:11/mi) 143/152bpm [1599b/mi] 93cal 5.37/6.16mph 4) 1mi - 10:49(10:49/mi) 137/150bpm [1482b/mi] 81cal 5.55/6.43mph 5) 1mi - 10:47(10:47/mi) 141/151bpm [1520b/mi] 80cal 5.57/7.24mph 6) 1mi - 10:42(10:42/mi) 132/149bpm [1411b/mi] 70cal 5.61/6.32mph 7) 1mi - 10:46(10:46/mi) 135/146bpm [1453b/mi] 75cal 5.58/6.41mph 8) 0mi - 3(12:45/mi) 144/144bpm [1835b/mi] 4.71/5.26mph 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
6.1mi, 58:41 Run - General 1) 1mi - 9:54(9:54/mi) 137/146bpm [1357b/mi] 82cal 6.06/6.87mph 2) 1mi - 9:32(9:32/mi) 144/152bpm [1373b/mi] 83cal 6.29/7.7mph 3) 1mi - 9:49(9:49/mi) 147/151bpm [1443b/mi] 81cal 6.11/7.08mph 4) 1mi - 9:35(9:35/mi) 145/153bpm [1388b/mi] 78cal 6.27/6.99mph 5) 1mi - 9:28(9:28/mi) 144/151bpm [1362b/mi] 69cal 6.34/6.74mph 6) 1mi - 9:51(9:51/mi) 149/155bpm [1467b/mi] 77cal 6.09/6.99mph 7) 0.05mi - 33(10:15/mi) 146/151bpm [1496b/mi] 3cal 5.86/5.82mph Add a comment	-	9.3mi, 1:29:22 Run - General 1) 1mi - 9:57(9:57/mi) 135/153bpm [1342b/mi] 80cal 6.04/6.57mph 2) 1mi - 9:56(9:56/mi) 136/146bpm [1350b/mi] 76cal 6.04/6.72mph 3) 1mi - 9:24(9:24/mi) 133/143bpm [1251b/mi] 70cal 6.38/7.74mph 4) 1mi - 10:07(10:07/mi) 143/152bpm [1446b/mi] 85cal 5.93/6.64mph 5) 1mi - 9:23(9:23/mi) 140/147bpm [1313b/mi] 65cal 6.4/6.91mph 6) 1mi - 9:23(9:23/mi) 138/148bpm [1294b/mi] 61cal 6.4/6.82mph 7) 1mi - 9:21(9:21/mi) 143/147bpm [1338b/mi] 67cal 6.41/7.16mph 8) 1mi - 9:47(9:47/mi) 141/148bpm [1380b/mi] 67cal 6.13/7.26mph 9) 1mi - 9:41(9:41/mi) 142/147bpm [1376b/mi] 64cal 6.19/7.24mph 10) 0.26mi - 2:24(9:20/mi) 143/145bpm [1335b/mi] 14cal 6.42/7.01mph Add a comment	-	-	-	-

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