dng

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Recent Training
17th Apr	General	5.5mi	46:09
15th Apr	General	4.2mi	35:15
13th Apr	General	11.4mi	1:48:06
10th Apr	General	3.7mi	37:43
8th Apr	General	10.1mi	1:47:33

12 Month Benchmarks	Run	Bike
Mile	7:04	2:33
5k	23:39	10:27
5mi	39:24	17:22
10k	53:21	22:22
10mi	1:29:16	36:49
Half	1:59:27	54:36

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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	52	0	0	0	0	0	0	0	0	329
2024	0	0	12	0	0	0	0	0	0	0	0	0	12
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

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	Fri 29th Mar Mar 29
-	11.2mi, 1:40:22 Run - General 1) 1mi - 8:41(8:41/mi) 139/152bpm [1206b/mi] 111cal 2) 1mi - 8:49(8:49/mi) 150/157bpm [1324b/mi] 124cal 3) 1mi - 8:38(8:38/mi) 153/158bpm [1321b/mi] 123cal 4) 1mi - 8:36(8:36/mi) 154/161bpm [1324b/mi] 123cal 5) 1mi - 8:17(8:17/mi) 152/155bpm [1260b/mi] 116cal 6) 1mi - 8:45(8:45/mi) 145/159bpm [1269b/mi] 106cal 7) 1mi - 9:25(9:25/mi) 145/150bpm [1367b/mi] 113cal 8) 1mi - 9:42(9:42/mi) 149/161bpm [1445b/mi] 118cal 9) 1mi - 9:04(9:04/mi) 145/154bpm [1314b/mi] 102cal 10) 1mi - 9:25(9:25/mi) 141/148bpm [1328b/mi] 83cal 11) 1mi - 9:31(9:31/mi) 145/149bpm [1379b/mi] 95cal 12) 0.16mi - 1:29(9:16/mi) 149/153bpm [1382b/mi] 18cal Add a comment	-	-	5.1mi, 45:25 Run - General 1) 1mi - 8:57(8:57/mi) 136/149bpm [1218b/mi] 113cal 2) 1mi - 8:46(8:46/mi) 141/152bpm [1236b/mi] 113cal 3) 1mi - 9:27(9:27/mi) 140/152bpm [1323b/mi] 115cal 4) 1mi - 8:55(8:55/mi) 144/155bpm [1284b/mi] 115cal 5) 1mi - 8:53(8:53/mi) 138/149bpm [1225b/mi] 99cal 6) 0.05mi - 28(8:29/mi) 148/151bpm [1254b/mi] 6cal Add a comment	-	-
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	Fri 5th Apr Apr 5
6.3mi, 54:12 Run - General 1) 1mi - 8:48(8:48/mi) 133/143bpm [1170b/mi] 107cal 2) 1mi - 8:30(8:30/mi) 143/147bpm [1215b/mi] 113cal 3) 1mi - 8:30(8:30/mi) 143/148bpm [1214b/mi] 111cal 4) 1mi - 9:26(9:26/mi) 145/158bpm [1367b/mi] 119cal 5) 1mi - 8:32(8:32/mi) 141/152bpm [1203b/mi] 99cal 6) 1mi - 8:17(8:17/mi) 139/151bpm [1151b/mi] 88cal 7) 0.26mi - 2:10(8:22/mi) 133/143bpm [1114b/mi] 17cal Add a comment	2.8mi, 24:01 Run - General 1) 1mi - 8:28(8:28/mi) 131/148bpm [1108b/mi] 101cal 2) 1mi - 8:30(8:30/mi) 131/137bpm [1113b/mi] 97cal 3) 0.82mi - 7:03(8:34/mi) 136/147bpm [1165b/mi] 85cal Add a comment	-	3.3mi, 28:31 Run - General 1) 1mi - 8:47(8:47/mi) 133/146bpm [1169b/mi] 107cal 2) 1mi - 8:39(8:39/mi) 126/136bpm [1089b/mi] 91cal 3) 1mi - 8:39(8:39/mi) 139/157bpm [1202b/mi] 108cal 4) 0.28mi - 2:25(8:40/mi) 133/142bpm [1153b/mi] 26cal Add a comment	5.4mi, 45:32 Run - General 1) 1mi - 8:17(8:17/mi) 132/148bpm [1093b/mi] 102cal 2) 1mi - 8:20(8:20/mi) 144/149bpm [1199b/mi] 113cal 3) 1mi - 8:32(8:32/mi) 148/159bpm [1263b/mi] 118cal 4) 1mi - 8:22(8:22/mi) 137/145bpm [1146b/mi] 96cal 5) 1mi - 9:09(9:09/mi) 140/150bpm [1282b/mi] 109cal 6) 0.37mi - 2:52(7:51/mi) 150/160bpm [1177b/mi] 39cal Add a comment	-	-
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	Fri 12th Apr Apr 12
8.8mi, 1:46:57 Run - General 1) 1mi - 12:55(12:55/mi) 140/158bpm [1809b/mi] 162cal 2) 1mi - 11:36(11:36/mi) 148/168bpm [1718b/mi] 154cal 3) 1mi - 11:59(11:59/mi) 152/170bpm [1823b/mi] 162cal 4) 1mi - 14:38(14:38/mi) 137/162bpm [2004b/mi] 140cal 5) 1mi - 9:37(9:37/mi) 155/163bpm [1490b/mi] 136cal 6) 1mi - 9:38(9:38/mi) 136/151bpm [1310b/mi] 80cal 7) 1mi - 11:19(11:19/mi) 135/149bpm [1527b/mi] 100cal 8) 1mi - 13:26(13:26/mi) 150/164bpm [2015b/mi] 170cal 9) 0.81mi - 11:48(14:30/mi) 131/161bpm [1900b/mi] 91cal Add a comment	-	10.1mi, 1:47:33 Run - General 1) 1mi - 9:52(9:52/mi) 136/154bpm [1343b/mi] 121cal 2) 1mi - 9:14(9:14/mi) 145/162bpm [1339b/mi] 122cal 3) 1mi - 10:59(10:59/mi) 149/167bpm [1637b/mi] 139cal 4) 1mi - 9:42(9:42/mi) 146/158bpm [1417b/mi] 122cal 5) 1mi - 11:16(11:16/mi) 141/158bpm [1590b/mi] 128cal 6) 1mi - 14:41(14:41/mi) 136/157bpm [1997b/mi] 139cal 7) 1mi - 11:15(11:15/mi) 147/158bpm [1653b/mi] 135cal 8) 1mi - 9:28(9:28/mi) 134/157bpm [1269b/mi] 83cal 9) 1mi - 9:46(9:46/mi) 136/153bpm [1329b/mi] 85cal 10) 1mi - 10:35(10:35/mi) 140/160bpm [1482b/mi] 111cal 11) 0.06mi - 44(11:32/mi) 161/163bpm [1858b/mi] 10cal Add a comment	-	3.7mi, 37:43 Run - General 1) 1mi - 9:03(9:03/mi) 130/148bpm [1177b/mi] 106cal 2) 1mi - 11:57(11:57/mi) 117/139bpm [1398b/mi] 105cal 3) 1mi - 9:03(9:03/mi) 140/149bpm [1266b/mi] 114cal 4) 0.67mi - 7:41(11:29/mi) 136/155bpm [1562b/mi] 88cal Add a comment	-	-
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	Fri 19th Apr Apr 19
11.4mi, 1:48:06 Run - General 1) 1mi - 10:11(10:11/mi) 129/149bpm [1313b/mi] 119cal 2) 1mi - 9:25(9:25/mi) 145/151bpm [1366b/mi] 127cal 3) 1mi - 8:24(8:24/mi) 147/152bpm [1235b/mi] 114cal 4) 1mi - 9:09(9:09/mi) 142/146bpm [1300b/mi] 115cal 5) 1mi - 9:27(9:27/mi) 148/154bpm [1398b/mi] 125cal 6) 1mi - 9:17(9:17/mi) 143/152bpm [1327b/mi] 111cal 7) 1mi - 9:18(9:18/mi) 139/152bpm [1293b/mi] 99cal 8) 1mi - 9:45(9:45/mi) 147/159bpm [1433b/mi] 120cal 9) 1mi - 10:32(10:32/mi) 137/149bpm [1442b/mi] 88cal 10) 1mi - 9:45(9:45/mi) 139/152bpm [1356b/mi] 85cal 11) 1mi - 9:00(9:00/mi) 141/145bpm [1268b/mi] 83cal 12) 0.43mi - 3:54(9:03/mi) 142/147bpm [1285b/mi] 39cal Add a comment	-	4.2mi, 35:15 Run - General 1) 1mi - 8:36(8:36/mi) 131/143bpm [1127b/mi] 103cal 2) 1mi - 8:50(8:50/mi) 140/150bpm [1236b/mi] 113cal 3) 1mi - 8:32(8:32/mi) 142/152bpm [1211b/mi] 110cal 4) 1mi - 7:54(7:54/mi) 135/143bpm [1066b/mi] 88cal 5) 0.17mi - 1:24(8:16/mi) 144/146bpm [1191b/mi] 18cal Add a comment	-	5.5mi, 46:09 Run - General 1) 1mi - 8:22(8:22/mi) 134/145bpm [1122b/mi] 105cal 2) 1mi - 8:28(8:28/mi) 147/159bpm [1245b/mi] 117cal 3) 1mi - 8:07(8:07/mi) 151/160bpm [1227b/mi] 114cal 4) 1mi - 8:30(8:30/mi) 141/149bpm [1198b/mi] 104cal 5) 1mi - 8:27(8:27/mi) 147/154bpm [1241b/mi] 113cal 6) 0.45mi - 4:15(9:22/mi) 138/151bpm [1291b/mi] 45cal Add a comment	-	-

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