dng

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Recent Training
24th Jul	General	5.9mi	51:00
22nd Jul	General	5.6mi	50:55
21st Jul	General	10.9mi	50:36
19th Jul	General	7.9mi	1:10:53
17th Jul	General	5.7mi	48:38

12 Month Benchmarks	Run	Bike
Mile	7:05	3:05
5k	23:39	11:12
5mi	39:24	19:01
10k	52:07	24:10
10mi	1:28:11	42:55
Half	1:59:27	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2016	2017	2018	2019	2022	PB	WB
5km	1			20:19 65.64			20:19 6:32/mi	65.64
5mi	1				34:40 62.89		34:40 6:56/mi	62.89
10km	2	49:40 53.86	42:09 63.77				42:09 6:47/mi	63.77
13.1mi	1			1:37:58 60.26			1:37:58 7:29/mi	60.26
26.2mi	1	3:42:30 55.12					3:42:30 8:30/mi	55.12
33mi	1					5:32:00 50.99	5:32:00 10:04/mi	50.99

2022		Result	WAVA	Distance
7 May	Marlborough Downs Challenge 33 PB	5:32:00	50.99	33mi
2021		Result	WAVA	Distance
18 Sep	The Fox 60k Relay		0.00	60km
2019		Result	WAVA	Distance
12 May	Ramsbury 5 mile PB	34:40	62.89	5mi
2018		Result	WAVA	Distance
16 Sep	Marlborough Temple Trail Half Marathon PB	1:37:58	60.26	13.1mi
8 Sep	Newbury parkrun PB	20:19	65.64	5km
2017		Result	WAVA	Distance
29 Oct	Clock change challenge PB	42:09	63.77	10km
2016		Result	WAVA	Distance
1 May	Neolithic Marathon PB	3:42:30	55.12	26.2mi
13 Feb	Haldon Night run SB	49:40	53.86	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	94	94	90	94	93	94	55	0	0	0	0	0	613
2024	0	0	12	0	17	0	30	0	0	0	0	0	60
2023	7	10	0	0	0	0	0	3	24	10	0	0	54
2023	0.8	6.1	3.2	1.1	0	0	1.1	0	0	0	0	0	12.3
2023	39	12	20	46	47	40	45	62	56	51	80	68	566
2023	11	114	50	94	124	100	65	0	0	5	0	0	561
2022	0	0	0	35	0	21	7	7	24	0	0	0	95
2022	0	0	0	0	0	1.7	0	0	0	0	0	0	1.7
2022	79	67	74	91	79	7	20	44	22	65	75	82	704
2022	0	0	34	0	0	113	164	78	0	0	0	0	389
2021	69	46	73	51	66	65	39	60	62	69	64	53	717
2021	25	63	68	141	73	105	92	119	62	154	53	66	1020
2020	0	0	0	0	11	5	0	0	0	0	0	0	16
2020	0	0	0	0	0	0	0	0	0.7	0	0	0	0.7
2020	45	91	85	43	38	93	78	66	48	82	57	64	791
2020	8	0	8	126	141	10	109	123	60	43	55	78	759
2019	0.8	0	0	0	0	0	0	1.7	0	0	3.3	0.9	6.8
2019	59	65	63	61	66	61	38	60	68	77	32	67	718
2019	24	0	37	51	32	10	35	19	23	12	0	57	301
2018	62	9	29	55	45	65	59	77	61	57	55	66	640
2018	0	0	0	0	60	19	27	0	0	0	46	12	164
2017	68	68	63	88	58	64	58	63	74	77	64	60	806
2016	40	96	100	84	82	53	18	17	62	42	48	68	709
2016	0	0	0	0	0	0	64	0	0	0	0	0	64
2015	0	0	0	0	0	0	0	0	0	0	0	4	4

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
-	6mi, 50:04 Run - General 1) 1mi - 8:14(8:14/mi) 134/149bpm [1104b/mi] 102cal 2) 1mi - 8:00(8:00/mi) 144/148bpm [1152b/mi] 108cal 3) 1mi - 8:16(8:16/mi) 143/148bpm [1182b/mi] 109cal 4) 1mi - 8:53(8:53/mi) 142/146bpm [1261b/mi] 112cal 5) 1mi - 8:10(8:10/mi) 144/151bpm [1175b/mi] 105cal 6) 1mi - 8:19(8:19/mi) 147/155bpm [1221b/mi] 108cal 7) 0.03mi - 13(8:21/mi) 147/148bpm [1228b/mi] 2cal Add a comment	-	6.3mi, 55:36 Run - General 1) 1mi - 8:29(8:29/mi) 136/150bpm [1153b/mi] 107cal 2) 1mi - 8:30(8:30/mi) 145/151bpm [1233b/mi] 116cal 3) 1mi - 8:43(8:43/mi) 145/148bpm [1263b/mi] 117cal 4) 1mi - 8:57(8:57/mi) 146/153bpm [1306b/mi] 118cal 5) 1mi - 9:03(9:03/mi) 140/145bpm [1267b/mi] 107cal 6) 1mi - 9:28(9:28/mi) 138/144bpm [1305b/mi] 102cal 7) 0.27mi - 2:27(9:01/mi) 141/146bpm [1271b/mi] 28cal 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
-	-	-	-	4.5mi, 39:01 Run - General 1) 1mi - 8:29(8:29/mi) 135/149bpm [1145b/mi] 107cal 2) 1mi - 8:36(8:36/mi) 147/153bpm [1263b/mi] 118cal 3) 1mi - 8:59(8:59/mi) 149/169bpm [1337b/mi] 123cal 4) 1mi - 8:31(8:31/mi) 149/158bpm [1269b/mi] 115cal 5) 0.53mi - 4:26(8:19/mi) 140/153bpm [1163b/mi] 51cal Add a comment	8.6mi, 40:09 Bike - General 1) 5mi - 24:35(4:55/mi) 115/151bpm [565b/mi] 211cal 2) 3.57mi - 15:34(4:22/mi) 127/158bpm [554b/mi] 154cal Add a comment	8.1mi, 1:14:10 Run - General 1) 1mi - 8:22(8:22/mi) 138/149bpm [1154b/mi] 106cal 2) 1mi - 8:39(8:39/mi) 152/157bpm [1315b/mi] 122cal 3) 1mi - 9:29(9:29/mi) 140/155bpm [1329b/mi] 114cal 4) 1mi - 9:53(9:53/mi) 142/151bpm [1403b/mi] 123cal 5) 1mi - 9:09(9:09/mi) 143/155bpm [1309b/mi] 109cal 6) 1mi - 9:02(9:02/mi) 145/149bpm [1311b/mi] 113cal 7) 1mi - 9:33(9:33/mi) 140/147bpm [1337b/mi] 103cal 8) 1mi - 8:55(8:55/mi) 144/148bpm [1284b/mi] 105cal 9) 0.13mi - 1:08(8:44/mi) 148/149bpm [1291b/mi] 14cal 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
10.5mi, 47:41 Bike - General 1) 5mi - 22:15(4:27/mi) 120/151bpm [534b/mi] 215cal 2) 5mi - 23:20(4:40/mi) 120/146bpm [560b/mi] 186cal 3) 0.51mi - 2:05(4:05/mi) 109/130bpm [445b/mi] 10cal Add a comment	5.1mi, 44:42 Run - General 1) 1mi - 9:09(9:09/mi) 138/155bpm [1262b/mi] 116cal 2) 1mi - 8:13(8:13/mi) 145/152bpm [1192b/mi] 110cal 3) 1mi - 8:23(8:23/mi) 144/147bpm [1207b/mi] 110cal 4) 1mi - 8:36(8:36/mi) 143/147bpm [1230b/mi] 109cal 5) 1mi - 9:11(9:11/mi) 142/154bpm [1304b/mi] 111cal 6) 0.12mi - 1:10(9:48/mi) 148/154bpm [1451b/mi] 15cal Add a comment	-	5.7mi, 48:38 Run - General 1) 1mi - 8:22(8:22/mi) 145/159bpm [1213b/mi] 110cal 2) 1mi - 8:25(8:25/mi) 150/160bpm [1262b/mi] 116cal 3) 1mi - 8:27(8:27/mi) 146/157bpm [1235b/mi] 112cal 4) 1mi - 8:44(8:44/mi) 151/160bpm [1319b/mi] 119cal 5) 1mi - 8:42(8:42/mi) 149/158bpm [1296b/mi] 114cal 6) 0.69mi - 5:59(8:40/mi) 142/152bpm [1231b/mi] 67cal Add a comment	-	7.9mi, 1:10:53 Run - General 1) 1mi - 8:41(8:41/mi) 136/149bpm [1181b/mi] 107cal 2) 1mi - 9:28(9:28/mi) 152/161bpm [1438b/mi] 131cal 3) 1mi - 8:44(8:44/mi) 148/159bpm [1293b/mi] 116cal 4) 1mi - 8:46(8:46/mi) 155/166bpm [1358b/mi] 123cal 5) 1mi - 8:52(8:52/mi) 158/166bpm [1401b/mi] 126cal 6) 1mi - 8:53(8:53/mi) 151/157bpm [1342b/mi] 118cal 7) 1mi - 9:10(9:10/mi) 148/158bpm [1356b/mi] 111cal 8) 0.93mi - 8:19(8:57/mi) 155/161bpm [1388b/mi] 114cal 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
10.9mi, 50:36 Bike - General 1) 5mi - 24:50(4:58/mi) 116/146bpm [576b/mi] 216cal 2) 5mi - 22:28(4:30/mi) 125/154bpm [562b/mi] 193cal 3) 0.86mi - 3:18(3:51/mi) 111/127bpm [427b/mi] 15cal Add a comment	5.6mi, 50:55 Run - General 1) 1mi - 9:22(9:22/mi) 140/161bpm [1311b/mi] 118cal 2) 1mi - 8:41(8:41/mi) 143/160bpm [1242b/mi] 110cal 3) 1mi - 8:53(8:53/mi) 143/155bpm [1271b/mi] 110cal 4) 1mi - 8:45(8:45/mi) 147/155bpm [1286b/mi] 113cal 5) 1mi - 9:50(9:50/mi) 146/163bpm [1434b/mi] 121cal 6) 0.64mi - 5:25(8:29/mi) 142/149bpm [1205b/mi] 62cal Add a comment	-	5.9mi, 51:00 Run - General 1) 1mi - 8:30(8:30/mi) 140/152bpm [1191b/mi] 105cal 2) 1mi - 8:26(8:26/mi) 143/152bpm [1205b/mi] 108cal 3) 1mi - 8:42(8:42/mi) 137/148bpm [1193b/mi] 100cal 4) 1mi - 8:52(8:52/mi) 147/153bpm [1302b/mi] 115cal 5) 1mi - 8:49(8:49/mi) 143/154bpm [1261b/mi] 105cal 6) 0.86mi - 7:41(8:55/mi) 136/146bpm [1213b/mi] 78cal Add a comment	-	-	-

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