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Ohizak
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Miles
5537
Miles
113

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Recent Training
25th Mar	General	3.3mi	30:28
22nd Mar	General	5.5mi	56:14
20th Mar	General	5.1mi	47:50
19th Mar	General	3.5mi	34:57
18th Mar	General	3.4mi	35:49

12 Month Benchmarks	Run	Bike
Mile	5:40	2:37
5k	20:22	8:07
5mi	33:06	16:57
10k	40:54	21:27
10mi	1:08:23	39:15
Half	1:32:18	52:19
20mi	2:30:23	0
Mara	3:19:26	0

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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
2023	94	154	112	0	0	0	0	0	0	0	0	0	361
2022	135	145	136	112	157	172	102	92	134	93	99	54	1432
2022	0	0	0	0	0	14	25	0	0	0	0	0	39
2021	60	76	70	60	63	78	59	40	54	80	85	187	911
2021	0	0	0	0	0	0	11	0	0	63	0	0	74
2020	58	82	63	74	75	74	91	56	39	70	82	58	822
2019	76	47	52	101	81	93	91	75	98	98	91	65	969
2018	0	0	0	139	139	132	118	138	125	101	75	75	1042

Mon 27th Feb Feb 27	Tue 28th Feb Feb 28	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5
-	10.1mi, 1:24:16 Run - General Split Summary === 1) 1m - 9:09(9:09/m) 140/164bpm [1280b/mi] 99cal 6.56/6.95mph 2) 1m - 8:59(8:59/m) 158/163bpm [1419b/mi] 116cal 6.68/7.7mph 3) 1m - 9:08(9:08/m) 158/166bpm [1442b/mi] 115cal 6.57/6.95mph 4) 1m - 9:03(9:03/m) 161/173bpm [1458b/mi] 113cal 6.62/7.2mph 5) 1m - 8:51(8:51/m) 154/167bpm [1362b/mi] 94cal 6.78/8.22mph 6) 1m - 7:48(7:48/m) 136/148bpm [1060b/mi] 38cal 7.7/10.06mph 7) 1m - 7:25(7:25/m) 144/149bpm [1068b/mi] 53cal 8.09/8.64mph 8) 1m - 7:33(7:33/m) 151/156bpm [1141b/mi] 71cal 7.94/9.6mph 9) 1m - 7:29(7:29/m) 170/186bpm [1273b/mi] 98cal 8.01/8.35mph 10) 1m - 7:43(7:43/m) 169/187bpm [1303b/mi] 103cal 7.78/9.18mph 11) 0.14m - 1:09(8:10/m) 164/170bpm [1339b/mi] 14cal 7.35/7.83mph Add a comment	3mi, 31:30 Run - General Split Summary === 1) 1m - 9:57(9:57/m) 150/166bpm [1493b/mi] 102cal 6.03/6.64mph 2) 1m - 10:10(10:10/m) 161/172bpm [1636b/mi] 110cal 5.91/6.37mph Add a comment	1.1mi, 10:22 Run - General Split Summary === 1) 1m - 9:49(9:49/m) 2) 0.06m - 33(9:16/m) Add a comment	-	20.2mi, 2:40:16 Run - General Split Summary === 1) 1m - 8:51(8:51/m) 2) 1m - 8:30(8:30/m) 3) 1m - 8:19(8:19/m) 4) 1m - 7:57(7:57/m) 5) 1m - 8:09(8:09/m) 6) 1m - 7:50(7:50/m) 7) 1m - 7:53(7:53/m) 8) 1m - 7:54(7:54/m) 9) 1m - 7:52(7:52/m) 10) 1m - 8:07(8:07/m) 11) 1m - 8:05(8:05/m) 12) 1m - 7:42(7:42/m) 13) 1m - 7:49(7:49/m) 14) 1m - 7:39(7:39/m) 15) 1m - 7:45(7:45/m) 16) 1m - 7:32(7:32/m) 17) 1m - 7:37(7:37/m) 18) 1m - 7:59(7:59/m) 19) 1m - 7:27(7:27/m) 20) 1m - 7:32(7:32/m) 21) 0.24m - 1:47(7:19/m) Add a comment	8mi, 1:13:17 Run - General Split Summary === 1) 1m - 9:03(9:03/m) 141/150bpm [1276b/mi] 104cal 6.63/7.45mph 2) 1m - 8:57(8:57/m) 148/154bpm [1326b/mi] 107cal 6.7/7.83mph 3) 1m - 9:24(9:24/m) 149/157bpm [1401b/mi] 112cal 6.38/6.68mph 4) 1m - 9:44(9:44/m) 150/156bpm [1459b/mi] 111cal 6.17/7.06mph 5) 1m - 9:21(9:21/m) 153/160bpm [1431b/mi] 109cal 6.42/8.77mph 6) 1m - 9:04(9:04/m) 149/159bpm [1350b/mi] 105cal 6.62/7.74mph 7) 1m - 8:41(8:41/m) 149/159bpm [1294b/mi] 108cal 6.91/7.28mph 8) 1m - 8:44(8:44/m) 155/164bpm [1355b/mi] 113cal 6.87/7.91mph 9) 0.03m - 19(9:30/m) 150/151bpm [1425b/mi] 3cal 6.31/7.03mph Add a comment
Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12
-	10.4mi, 1:18:42 Run - General Split Summary === 1) 1m - 8:39(8:39/m) 137/154bpm [1184b/mi] 101cal 6.94/12.23mph 2) 0.16m - 1:21(8:35/m) 154/159bpm [1321b/mi] 17cal 6.99/11.77mph 3) 1m - 8:14(8:14/m) 149/154bpm [1226b/mi] 101cal 7.29/7.74mph 4) 1m - 7:33(7:33/m) 157/162bpm [1185b/mi] 99cal 7.95/8.45mph 5) 1m - 7:31(7:31/m) 157/163bpm [1180b/mi] 97cal 7.98/8.45mph 6) 0.36m - 2:42(7:25/m) 161/165bpm [1193b/mi] 36cal 8.1/8.66mph 7) 1m - 7:16(7:16/m) 164/168bpm [1192b/mi] 99cal 8.25/8.75mph 8) 0.37m - 2:44(7:18/m) 163/165bpm [1190b/mi] 36cal 8.22/8.33mph 9) 1m - 7:18(7:18/m) 164/171bpm [1198b/mi] 98cal 8.21/9.33mph 10) 1m - 7:04(7:04/m) 166/170bpm [1173b/mi] 96cal 8.49/8.68mph 11) 1m - 7:29(7:29/m) 159/166bpm [1189b/mi] 95cal 8.02/9.33mph 12) 1m - 7:23(7:23/m) 159/167bpm [1173b/mi] 94cal 8.13/8.75mph 13) 0.46m - 3:28(7:37/m) 160/164bpm [1220b/mi] 43cal 7.87/8.33mph Add a comment	4.2mi, 38:42 Run - General Split Summary === 1) 1m - 9:50(9:50/m) 131/143bpm [1287b/mi] 105cal 6.1/6.8mph 2) 1m - 9:18(9:18/m) 138/145bpm [1284b/mi] 103cal 6.45/7.39mph 3) 1m - 9:17(9:17/m) 142/148bpm [1319b/mi] 105cal 6.46/7.06mph 4) 1m - 8:58(8:58/m) 145/152bpm [1301b/mi] 104cal 6.69/7.06mph 5) 0.15m - 1:18(8:29/m) 150/151bpm [1272b/mi] 15cal 7.07/7.16mph Add a comment	10.2mi, 1:26:19 Run - General Split Summary === 1) 1m - 8:48(8:48/m) 135/144bpm [1189b/mi] 101cal 6.82/7.45mph 2) 1m - 8:28(8:28/m) 142/149bpm [1202b/mi] 100cal 7.09/7.7mph 3) 1m - 8:42(8:42/m) 141/146bpm [1226b/mi] 100cal 6.9/7.22mph 4) 1m - 8:49(8:49/m) 144/151bpm [1270b/mi] 102cal 6.8/7.7mph 5) 1m - 8:39(8:39/m) 143/152bpm [1237b/mi] 97cal 6.94/7.08mph 6) 1m - 8:32(8:32/m) 140/146bpm [1194b/mi] 97cal 7.04/7.62mph 7) 1m - 8:19(8:19/m) 142/155bpm [1181b/mi] 98cal 7.21/9.35mph 8) 1m - 8:00(8:00/m) 144/149bpm [1151b/mi] 101cal 7.51/7.58mph 9) 1m - 8:15(8:15/m) 145/149bpm [1195b/mi] 103cal 7.28/7.56mph 10) 1m - 8:25(8:25/m) 144/152bpm [1212b/mi] 107cal 7.13/7.53mph 11) 0.17m - 1:23(8:18/m) 140/142bpm [1162b/mi] 17cal 7.23/7.26mph Add a comment	-	4.5mi, 41:24 Run - General Split Summary === 1) 1mi - 8:56(8:56/mi) 137/147bpm [1225b/mi] 103cal 6.71/7.49mph 2) 1mi - 9:07(9:07/mi) 144/149bpm [1314b/mi] 107cal 6.58/7.03mph 3) 1mi - 9:20(9:20/mi) 141/147bpm [1316b/mi] 102cal 6.43/7.06mph 4) 1mi - 9:15(9:15/mi) 142/145bpm [1312b/mi] 101cal 6.49/6.97mph 5) 0.53mi - 4:46(8:58/mi) 142/146bpm [1274b/mi] 53cal 6.69/7.22mph Add a comment	20.1mi, 2:49:49 Run - General Split Summary === 1) 1mi - 8:49(8:49/mi) 135/146bpm [1191b/mi] 101cal 6.8/7.53mph 2) 1mi - 8:56(8:56/mi) 142/148bpm [1269b/mi] 105cal 6.72/7.01mph 3) 1mi - 8:45(8:45/mi) 144/147bpm [1260b/mi] 102cal 6.85/7.28mph 4) 1mi - 8:39(8:39/mi) 147/155bpm [1271b/mi] 102cal 6.94/7.2mph 5) 1mi - 8:44(8:44/mi) 148/153bpm [1292b/mi] 101cal 6.87/7.06mph 6) 1mi - 8:23(8:23/mi) 150/155bpm [1258b/mi] 100cal 7.15/7.89mph 7) 1mi - 8:32(8:32/mi) 149/154bpm [1272b/mi] 100cal 7.03/7.47mph 8) 1mi - 8:41(8:41/mi) 148/154bpm [1286b/mi] 104cal 6.91/7.2mph 9) 1mi - 8:33(8:33/mi) 151/155bpm [1292b/mi] 101cal 7.02/7.22mph 10) 1mi - 8:29(8:29/mi) 155/160bpm [1314b/mi] 103cal 7.08/7.43mph 11) 1mi - 8:11(8:11/mi) 156/160bpm [1277b/mi] 100cal 7.33/7.76mph 12) 1mi - 8:24(8:24/mi) 154/160bpm [1293b/mi] 104cal 7.15/7.45mph 13) 1mi - 8:17(8:17/mi) 156/159bpm [1292b/mi] 103cal 7.25/7.49mph 14) 1mi - 8:24(8:24/mi) 157/160bpm [1320b/mi] 102cal 7.14/7.37mph 15) 1mi - 8:04(8:04/mi) 159/164bpm [1284b/mi] 99cal 7.43/7.49mph 16) 1mi - 8:31(8:31/mi) 156/160bpm [1328b/mi] 108cal 7.05/7.24mph 17) 1mi - 8:22(8:22/mi) 160/166bpm [1340b/mi] 102cal 7.17/7.49mph 18) 1mi - 8:14(8:14/mi) 164/167bpm [1351b/mi] 105cal 7.28/7.56mph 19) 1mi - 8:03(8:03/mi) 163/167bpm [1312b/mi] 101cal 7.45/7.7mph 20) 1mi - 7:58(7:58/mi) 168/172bpm [1338b/mi] 105cal 7.53/8.08mph 21) 0.11mi - 49(7:40/mi) 170/170bpm [1303b/mi] 10cal 7.83/7.58mph Add a comment
Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19
-	-	10.1mi, 1:17:52 Run - General Split Summary === 1) 1mi - 8:55(8:55/mi) 125/134bpm [1114b/mi] 104cal 6.73/7.16mph 2) 1mi - 8:47(8:47/mi) 130/137bpm [1142b/mi] 100cal 6.83/7.64mph 3) 1mi - 8:41(8:41/mi) 132/139bpm [1146b/mi] 95cal 6.91/7.26mph 4) 1mi - 7:27(7:27/mi) 152/164bpm [1133b/mi] 98cal 8.05/8.83mph 5) 1mi - 7:22(7:22/mi) 156/162bpm [1150b/mi] 99cal 8.14/8.5mph 6) 1mi - 7:09(7:09/mi) 157/162bpm [1122b/mi] 94cal 8.39/9.14mph 7) 1mi - 7:11(7:11/mi) 157/160bpm [1127b/mi] 93cal 8.36/8.54mph 8) 1mi - 6:54(6:54/mi) 163/167bpm [1125b/mi] 95cal 8.69/8.87mph 9) 1mi - 7:12(7:12/mi) 162/169bpm [1165b/mi] 97cal 8.34/8.85mph 10) 1mi - 7:48(7:48/mi) 156/160bpm [1218b/mi] 99cal 7.69/8.14mph 11) 0.05mi - 26(8:03/mi) 155/156bpm [1249b/mi] 5cal 7.45/7.7mph Add a comment	-	-	3.4mi, 35:49 Run - General Split Summary === 1) 1mi - 10:44(10:44/mi) 128/136bpm [1373b/mi] 109cal 5.59/6.57mph 2) 1mi - 10:42(10:42/mi) 131/140bpm [1402b/mi] 109cal 5.61/6.16mph 3) 1mi - 10:45(10:45/mi) 131/137bpm [1408b/mi] 109cal 5.58/5.78mph 4) 0.37mi - 3:39(9:46/mi) 136/141bpm [1327b/mi] 38cal 6.15/6.82mph Add a comment	3.5mi, 34:57 Run - General Split Summary === 1) 1mi - 9:46(9:46/mi) 135/145bpm [1318b/mi] 107cal 6.15/6.53mph 2) 1mi - 10:13(10:13/mi) 142/146bpm [1450b/mi] 113cal 5.88/6.37mph 3) 1mi - 10:23(10:23/mi) 142/146bpm [1473b/mi] 111cal 5.78/6.1mph 4) 0.46mi - 4:37(10:00/mi) 143/145bpm [1431b/mi] 50cal 5.99/6.32mph Add a comment
Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26
5.1mi, 47:50 Run - General Split Summary === 1) 1mi - 9:59(9:59/mi) 132/143bpm [1318b/mi] 109cal 6.01/6.35mph 2) 1mi - 9:17(9:17/mi) 142/148bpm [1319b/mi] 108cal 6.46/7.41mph 3) 1mi - 9:44(9:44/mi) 141/147bpm [1373b/mi] 108cal 6.16/6.49mph 4) 1mi - 9:11(9:11/mi) 141/146bpm [1295b/mi] 101cal 6.53/6.93mph 5) 1mi - 9:07(9:07/mi) 145/150bpm [1321b/mi] 105cal 6.58/7.43mph 6) 0.06mi - 31(8:49/mi) 145/145bpm [1278b/mi] 5cal 6.8/6.68mph Add a comment	-	5.5mi, 56:14 Run - General Split Summary === 1) 1mi - 10:01(10:01/mi) 124/137bpm [1243b/mi] 103cal 5.99/6.59mph 2) 1mi - 10:18(10:18/mi) 129/136bpm [1330b/mi] 107cal 5.82/7.81mph 3) 1mi - 10:28(10:28/mi) 131/140bpm [1370b/mi] 105cal 5.74/5.99mph 4) 1mi - 10:57(10:57/mi) 133/139bpm [1456b/mi] 108cal 5.48/6.3mph 5) 1mi - 10:02(10:02/mi) 135/143bpm [1355b/mi] 102cal 5.98/8.2mph 6) 0.46mi - 4:27(9:46/mi) 137/143bpm [1339b/mi] 47cal 6.14/6.45mph Add a comment	-	-	3.3mi, 30:28 Run - General Split Summary === 1) 1mi - 9:42(9:42/mi) 131/140bpm [1270b/mi] 106cal 6.19/6.74mph 2) 1mi - 9:16(9:16/mi) 139/144bpm [1288b/mi] 107cal 6.48/6.72mph 3) 1mi - 8:53(8:53/mi) 141/152bpm [1252b/mi] 102cal 6.76/8.45mph 4) 0.3mi - 2:38(8:39/mi) 137/145bpm [1185b/mi] 29cal 6.93/8.81mph Add a comment	-

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