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Soph176
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Races
4
Miles
1679
Miles
1979
Miles
102
WAVA
64.11%
5k
23:02
10k
48:51
Half
1:52:30
Mara
4:32:14

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Recent Training
26th Jan	General	4.4mi	38:30
19th Jan	General	6mi	48:54
15th Jan	General	5.3mi	46:08
14th Jan	General	4.4mi	43:07
10th Jan	General	6.2mi	1:47:42

12 Month Benchmarks	Run	Bike
Mile	7:03	2:29
5k	22:34	11:16
5mi	37:19	21:36
10k	46:26	27:42
10mi	1:17:55	54:44
Half	1:42:24	1:11:41

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Buddies (2)

Followers (2)

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+ 127 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	2014	2017	2018
5km	1	23:02 7:25/mi	64.11		23:02 64.11
10km	1	48:51 7:52/mi	62.09			48:51 62.09
13.1mi	1	1:52:30 8:35/mi	60.85	1:52:30 60.85
26.2mi	1	4:32:14 10:23/mi	49.74			4:32:14 49.74

2018		Result	WAVA	Distance
16 May	CSAA 10K PB	48:51	62.09	10km
22 Apr	ABP Southampton Marathon PB	4:32:14	49.74	26.2mi
2017		Result	WAVA	Distance
7 Oct	Fulham Palace parkrun PB	23:02	64.11	5km
2014		Result	WAVA	Distance
9 Mar	Milton Keynes Half Marathon PB	1:52:30	60.85	13.1mi

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	41	0	0	0	0	0	0	0	0	0	0	0	41
2022	73	22	30	58	69	28	3	32	61	0	26	54	457
2022	54	0	98	94	7	13	35	19	24	0	12	0	356
2021	0	0	0	46	55	0	0	0	0	0	0	0	102
2021	22	32	28	29	41	18	47	76	97	47	0	3	440
2021	38	16	45	72	75	9	7	47	36	29	0	22	395
2020	65	77	57	9	13	34	32	6	13	13	19	2	339
2020	10	0	0	44	173	41	56	14	45	81	48	13	525
2019	8	14	3	10	16	35	32	59	81	46	13	26	345
2019	0	37	0	85	37	18	47	7	11	0	0	0	242
2018	0	0	0	0	0	2	7	30	2	10	5	0	56
2018	0	0	0	0	0	37	107	81	125	57	54	0	461

Wed 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9	Tue 10th Jan Jan 10
-	5.2mi, 49:59 Run - General Split Summary === 1) 0.62m - 6:09(9:54/m) 147/166bpm [1456b/mi] 57cal 6.06/6.39mph 2) 0.62m - 7:21(11:50/m) 133/149bpm [1574b/mi] 57cal 5.07/6.82mph 3) 0.23m - 3:55(17:00/m) 125/143bpm [2124b/mi] 26cal 3.53/6.62mph 4) 0.53m - 4:01(7:31/m) 134/156bpm [1008b/mi] 30cal 7.98/8.54mph 5) 0.09m - 1:01(11:35/m) 145/154bpm [1680b/mi] 9cal 5.18/7.78mph 6) 0.16m - 1:02(6:25/m) 155/164bpm [994b/mi] 10cal 9.35/9.37mph 7) 0.09m - 1:00(11:25/m) 160/181bpm [1828b/mi] 10cal 5.25/9.04mph 8) 0.54m - 4:01(7:24/m) 166/173bpm [1228b/mi] 42cal 8.11/8.43mph 9) 0.09m - 1:01(11:40/m) 166/175bpm [1938b/mi] 10cal 5.14/7.85mph 10) 0.15m - 1:00(6:39/m) 163/171bpm [1083b/mi] 10cal 9.03/9.1mph 11) 0.09m - 1:01(10:56/m) 166/171bpm [1814b/mi] 10cal 5.49/8.93mph 12) 0.55m - 4:01(7:14/m) 170/177bpm [1229b/mi] 43cal 8.3/8.83mph 13) 0.09m - 1:01(11:23/m) 171/174bpm [1948b/mi] 11cal 5.27/7.95mph 14) 0.15m - 1:01(6:57/m) 170/175bpm [1181b/mi] 11cal 8.64/8.64mph 15) 0.62m - 6:59(11:14/m) 145/173bpm [1629b/mi] 53cal 5.34/8.56mph 16) 0.53m - 5:26(10:16/m) 141/149bpm [1447b/mi] 37cal 5.85/6.37mph Add a comment	5.8mi, 1:22:34 Cross - General Split Summary === 1) 1.52m - 20:48(13:39/m) 128/168bpm [1748b/mi] 150cal 59/66rpm 4.4/12.15mph 2) 4.3m - 1:01:46(14:22/m) 102/160bpm [1465b/mi] 219cal 59/68rpm 4.18/16.97mph Add a comment	-	6.9mi, 1:10:47 Run - General Split Summary === 1) 0.62m - 6:35(10:36/m) 157/169bpm [1663b/mi] 65cal 5.66/6.37mph 2) 0.62m - 6:13(10:00/m) 145/163bpm [1451b/mi] 56cal 5.99/6.74mph 3) 0.11m - 1:16(11:25/m) 136/141bpm [1553b/mi] 10cal 5.25/6.43mph 4) 0.21m - 11:48(55:32/m) 92/128bpm [5109b/mi] 24cal 1.08/6.28mph 5) 0.15m - 1:04(7:19/m) 117/141bpm [857b/mi] 4cal 8.19/9.12mph 6) 0.13m - 1:34(11:47/m) 135/138bpm [1591b/mi] 12cal 5.09/7.58mph 7) 0.13m - 1:01(7:44/m) 136/146bpm [1051b/mi] 8cal 7.76/8.72mph 8) 0.17m - 1:40(10:04/m) 157/182bpm [1580b/mi] 16cal 5.96/7.51mph 9) 0.14m - 1:02(7:28/m) 181/186bpm [1351b/mi] 12cal 8.04/8.64mph 10) 0.18m - 2:28(14:02/m) 157/184bpm [2204b/mi] 23cal 4.27/8.33mph 11) 0.62m - 4:30(7:14/m) 157/168bpm [1135b/mi] 43cal 8.3/9.02mph 12) 0.62m - 4:31(7:15/m) 165/171bpm [1197b/mi] 47cal 8.27/8.6mph 13) 0.62m - 4:33(7:20/m) 170/175bpm [1247b/mi] 49cal 8.18/8.41mph 14) 0.62m - 4:31(7:17/m) 174/180bpm [1266b/mi] 51cal 8.25/8.43mph 15) 0.62m - 4:29(7:13/m) 179/184bpm [1293b/mi] 53cal 8.31/8.75mph 16) 0.01m - 7(10:56/m) 176/179bpm [1925b/mi] 1cal 5.48/7.89mph 17) 0.62m - 6:10(9:56/m) 159/175bpm [1580b/mi] 59cal 6.04/8.1mph 18) 0.62m - 5:50(9:23/m) 164/175bpm [1538b/mi] 59cal 6.4/6.64mph 19) 0.08m - 1:24(16:38/m) 145/161bpm [2411b/mi] 9cal 3.61/6.49mph Add a comment	6.2mi, 57:21 Run - General Split Summary === 1) 0.62m - 5:53(9:29/m) 123/132bpm [1166b/mi] 43cal 6.33/7.43mph 2) 0.62m - 5:42(9:10/m) 134/136bpm [1228b/mi] 47cal 6.55/6.99mph 3) 0.62m - 5:38(9:04/m) 138/139bpm [1252b/mi] 48cal 6.61/7.18mph 4) 0.62m - 5:42(9:10/m) 141/143bpm [1293b/mi] 50cal 6.54/6.99mph 5) 0.62m - 5:40(9:07/m) 145/147bpm [1323b/mi] 52cal 6.58/6.99mph 6) 0.62m - 5:30(8:51/m) 148/149bpm [1311b/mi] 52cal 6.77/7.16mph 7) 0.62m - 5:39(9:05/m) 149/149bpm [1354b/mi] 53cal 6.6/6.89mph 8) 0.62m - 5:57(9:35/m) 145/149bpm [1390b/mi] 51cal 6.26/6.64mph 9) 0.62m - 6:00(9:40/m) 143/149bpm [1382b/mi] 47cal 6.21/6.76mph 10) 0.62m - 5:35(8:58/m) 143/149bpm [1283b/mi] 43cal 6.69/7.24mph 11) 0m - 4(16:30/m) 149/149bpm [2457b/mi] 3.64/7.12mph Add a comment	6.2mi, 1:47:42 Cross - General Split Summary === 1) 6.15m - 1:47:42(17:31/m) 107/154bpm [1874b/mi] 475cal 59/62rpm 3.43/19.06mph Add a comment
Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16	Tue 17th Jan Jan 17
-	-	-	4.4mi, 43:07 Run - General Split Summary === 1) 0.62m - 5:56(9:33/m) 134/170bpm [1281b/mi] 50cal 6.28/7.28mph 2) 0.62m - 7:08(11:28/m) 136/147bpm [1560b/mi] 61cal 5.23/7.14mph 3) 0.62m - 5:49(9:21/m) 150/156bpm [1403b/mi] 57cal 6.42/6.68mph 4) 0.62m - 5:45(9:16/m) 141/153bpm [1306b/mi] 49cal 6.48/7.12mph 5) 0.62m - 5:48(9:20/m) 149/158bpm [1392b/mi] 56cal 6.42/7.37mph 6) 0.62m - 6:24(10:17/m) 153/161bpm [1574b/mi] 62cal 5.83/6.72mph 7) 0.62m - 5:54(9:30/m) 146/156bpm [1388b/mi] 51cal 6.31/7.08mph 8) 0.04m - 23(8:53/m) 150/152bpm [1332b/mi] 3cal 6.76/6.76mph Add a comment	5.3mi, 46:08 Run - General Split Summary === 1) 0.62m - 5:28(8:47/m) 131/146bpm [1151b/mi] 44cal 6.83/7.45mph 2) 0.62m - 5:30(8:51/m) 141/149bpm [1248b/mi] 50cal 6.78/7.37mph 3) 0.62m - 5:15(8:26/m) 149/153bpm [1257b/mi] 50cal 7.11/7.53mph 4) 0.62m - 5:13(8:24/m) 150/154bpm [1259b/mi] 50cal 7.15/7.43mph 5) 0.62m - 5:17(8:30/m) 151/154bpm [1284b/mi] 51cal 7.06/7.24mph 6) 0.62m - 5:17(8:29/m) 153/157bpm [1299b/mi] 51cal 7.07/7.41mph 7) 0.62m - 5:06(8:13/m) 155/157bpm [1274b/mi] 50cal 7.3/7.72mph 8) 0.62m - 5:09(8:18/m) 155/160bpm [1286b/mi] 50cal 7.23/7.74mph 9) 0.37m - 3:54(10:34/m) 157/161bpm [1658b/mi] 38cal 5.68/7.85mph Add a comment	-	-
Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23	Tue 24th Jan Jan 24
-	6mi, 48:54 Run - General Split Summary === 1) 0.62m - 6:18(10:09/m) 156/173bpm [1583b/mi] 64cal 5.91/7.6mph 2) 0.62m - 5:05(8:11/m) 163/170bpm [1333b/mi] 54cal 7.34/7.56mph 3) 0.62m - 5:07(8:14/m) 163/169bpm [1342b/mi] 55cal 7.29/7.85mph 4) 0.62m - 5:22(8:38/m) 164/181bpm [1415b/mi] 57cal 6.95/7.58mph 5) 0.62m - 4:55(7:54/m) 153/162bpm [1209b/mi] 46cal 7.59/8.12mph 6) 0.62m - 4:44(7:36/m) 161/167bpm [1224b/mi] 49cal 7.89/8.12mph 7) 0.62m - 4:54(7:54/m) 162/170bpm [1279b/mi] 52cal 7.6/8.52mph 8) 0.62m - 4:43(7:35/m) 166/171bpm [1258b/mi] 51cal 7.91/8.22mph 9) 0.62m - 4:44(7:38/m) 166/169bpm [1266b/mi] 51cal 7.87/9.08mph 10) 0.37m - 3:02(8:10/m) 168/171bpm [1373b/mi] 33cal 7.34/8.18mph Add a comment	-	-	-	-	-
Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30	Tue 31st Jan Jan 31
-	4.4mi, 38:30 Run - General Split Summary === 1) 0.62m - 5:28(8:48/m) 131/163bpm [1154b/mi] 45cal 6.81/7.81mph 2) 0.62m - 5:28(8:48/m) 150/183bpm [1320b/mi] 54cal 6.82/7.62mph 3) 0.62m - 5:28(8:47/m) 140/148bpm [1231b/mi] 48cal 6.82/7.58mph 4) 0.62m - 6:01(9:41/m) 143/158bpm [1384b/mi] 55cal 6.2/7.43mph 5) 0.62m - 5:27(8:46/m) 149/155bpm [1306b/mi] 52cal 6.84/7.45mph 6) 0.62m - 5:28(8:48/m) 140/159bpm [1231b/mi] 42cal 6.82/7.72mph 7) 0.62m - 5:08(8:16/m) 138/154bpm [1142b/mi] 37cal 7.25/7.89mph 8) 0m - 2(7:00/m) 150/150bpm [1050b/mi] 8.57/7.81mph Add a comment	-	-	-	-	-

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