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alohfink
M60

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Islwyn RC

Miles
3897
Miles
3
Miles
0
Miles
3

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Recent Training
31st May	General	5mi	52:18
29th May	General	4.1mi	42:51
27th May	General	3.1mi	24:37
25th May	General	2.5mi	25:33
24th May	General	4.1mi	42:12

12 Month Benchmarks	Run
Mile	7:07
5k	24:59
5mi	42:19
10k	53:54
10mi	1:27:14
Half	1:54:59
20mi	3:44:16
Mara	5:02:10

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB

No recorded races

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	22	41	107	94	62	0	0	0	0	0	0	0	326
2022	0	0	0	0	0	0	3	0	0	0	0	0	3
2022	97	52	91	77	97	49	23	71	79	57	68	61	822
2021	101	94	102	93	98	69	89	32	73	58	80	76	965
2020	0	0	1	2	0	0	0	0	0	0	0	0	3
2020	16	33	67	8	37	64	64	80	68	77	97	91	703
2019	57	37	103	105	85	85	99	44	25	2	8	11	661
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2018	0	0	0	0	0	34	64	62	98	84	56	21	420

Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7	Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11
-	3.1mi, 25:08 Run - General Split Summary === 1) 1mi - 8:10(8:10/mi) 157/170bpm [1282b/mi] 83cal 2) 1mi - 8:13(8:13/mi) 165/171bpm [1355b/mi] 85cal 3) 1mi - 8:08(8:08/mi) 169/175bpm [1376b/mi] 86cal 4) 0.09mi - 37(7:10/mi) 173/177bpm [1239b/mi] 7cal Add a comment	-	4.1mi, 44:05 Run - General Split Summary === 1) 1mi - 10:22(10:22/mi) 126/143bpm [1307b/mi] 73cal 2) 1mi - 10:28(10:28/mi) 122/129bpm [1278b/mi] 81cal 3) 1mi - 11:34(11:34/mi) 127/147bpm [1470b/mi] 95cal 4) 1mi - 10:43(10:43/mi) 143/152bpm [1533b/mi] 101cal 5) 0.1mi - 57(9:35/mi) 143/146bpm [1371b/mi] 7cal Add a comment	-	0mi, 59:57 Cross - Strength Add a comment	-
Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14	Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18
3mi, 32:16 Run - General Split Summary === 1) 1mi - 11:21(11:21/mi) 123/139bpm [1396b/mi] 76cal 2) 1mi - 10:54(10:54/mi) 126/138bpm [1373b/mi] 103cal 3) 1mi - 9:53(9:53/mi) 130/138bpm [1284b/mi] 92cal 4) 0.02mi - 9(8:07/mi) 131/133bpm [1064b/mi] 1cal Add a comment	3.1mi, 24:59 Run - General Split Summary === 1) 1mi - 8:03(8:03/mi) 152/166bpm [1224b/mi] 80cal 2) 1mi - 8:06(8:06/mi) 167/179bpm [1351b/mi] 85cal 3) 1mi - 8:12(8:12/mi) 176/183bpm [1443b/mi] 90cal 4) 0.11mi - 38(5:59/mi) 187/190bpm [1119b/mi] 8cal Add a comment	-	6.2mi, 1:05:51 Run - General Split Summary === 1) 1mi - 10:30(10:30/mi) 143/159bpm [1501b/mi] 90cal 2) 1mi - 10:28(10:28/mi) 160/168bpm [1675b/mi] 98cal 3) 1mi - 11:19(11:19/mi) 164/172bpm [1855b/mi] 105cal 4) 1mi - 10:55(10:55/mi) 165/176bpm [1800b/mi] 101cal 5) 1mi - 10:11(10:11/mi) 171/178bpm [1741b/mi] 98cal 6) 1mi - 10:40(10:40/mi) 170/176bpm [1812b/mi] 105cal 7) 0.22mi - 1:50(8:25/mi) 174/178bpm [1464b/mi] 18cal Add a comment	5.4mi, 48:42 Run - General Split Summary === 1) 1mi - 9:12(9:12/mi) 139/150bpm [1278b/mi] 93cal 2) 1mi - 8:37(8:37/mi) 147/154bpm [1266b/mi] 82cal 3) 1mi - 9:17(9:17/mi) 149/157bpm [1383b/mi] 81cal 4) 1mi - 9:21(9:21/mi) 159/170bpm [1487b/mi] 90cal 5) 1mi - 9:01(9:01/mi) 159/174bpm [1434b/mi] 87cal 6) 0.36mi - 3:14(9:00/mi) 166/176bpm [1495b/mi] 32cal Add a comment	-	-
Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21	Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25
4.1mi, 42:10 Run - General Split Summary === 1) 1mi - 9:53(9:53/mi) 128/142bpm [1266b/mi] 71cal 2) 1mi - 9:57(9:57/mi) 141/150bpm [1402b/mi] 94cal 3) 1mi - 11:43(11:43/mi) 134/146bpm [1569b/mi] 100cal 4) 1mi - 10:02(10:02/mi) 144/156bpm [1446b/mi] 94cal 5) 0.07mi - 35(8:23/mi) 145/148bpm [1217b/mi] 5cal Add a comment	3.1mi, 24:22 Run - General Split Summary === 1) 1mi - 8:35(8:35/mi) 152/164bpm [1306b/mi] 82cal 2) 1mi - 8:06(8:06/mi) 171/185bpm [1384b/mi] 86cal 3) 1mi - 7:07(7:07/mi) 177/186bpm [1260b/mi] 76cal 4) 0.08mi - 34(6:46/mi) 178/182bpm [1205b/mi] 6cal Add a comment	-	4.1mi, 42:42 Run - General Split Summary === 1) 1mi - 10:13(10:13/mi) 133/152bpm [1359b/mi] 76cal 2) 1mi - 10:08(10:08/mi) 135/153bpm [1368b/mi] 86cal 3) 1mi - 11:37(11:37/mi) 146/161bpm [1697b/mi] 103cal 4) 1mi - 10:16(10:16/mi) 155/168bpm [1592b/mi] 98cal 5) 0.05mi - 27(8:31/mi) 158/163bpm [1345b/mi] 4cal Add a comment	-	4.1mi, 42:12 Run - General Split Summary === 1) 1mi - 10:06(10:06/mi) 110/127bpm [1110b/mi] 70cal 2) 1mi - 9:57(9:57/mi) 137/150bpm [1362b/mi] 87cal 3) 1mi - 11:21(11:21/mi) 151/165bpm [1713b/mi] 106cal 4) 1mi - 10:15(10:15/mi) 167/176bpm [1712b/mi] 99cal 5) 0.07mi - 34(8:05/mi) 175/177bpm [1414b/mi] 6cal Add a comment	2.5mi, 25:33 Run - General Split Summary === 1) 0.51mi - 5:42(11:07/mi) 118/131bpm [1311b/mi] 43cal 2) 0.27mi - 2:00(7:32/mi) 138/151bpm [1041b/mi] 20cal 3) 0.03mi - 30(18:40/mi) 146/150bpm [2725b/mi] 4cal 4) 0.05mi - 30(9:14/mi) 139/141bpm [1284b/mi] 5cal 5) 0.03mi - 30(15:09/mi) 138/141bpm [2090b/mi] 4cal 6) 0.21mi - 1:30(7:16/mi) 145/157bpm [1053b/mi] 15cal 7) 0.03mi - 30(16:44/mi) 152/158bpm [2542b/mi] 3cal 8) 0.05mi - 30(9:22/mi) 145/149bpm [1358b/mi] 4cal 9) 0.03mi - 30(15:56/mi) 144/149bpm [2294b/mi] 3cal 10) 0.14mi - 1:00(7:08/mi) 149/160bpm [1062b/mi] 10cal 11) 0.03mi - 30(15:38/mi) 156/161bpm [2438b/mi] 4cal 12) 0.05mi - 30(10:07/mi) 144/149bpm [1458b/mi] 4cal 13) 0.03mi - 30(14:29/mi) 143/149bpm [2070b/mi] 3cal 14) 0.15mi - 1:00(6:50/mi) 143/157bpm [977b/mi] 11cal 15) 0.03mi - 30(14:27/mi) 154/159bpm [2225b/mi] 4cal 16) 0.06mi - 30(9:00/mi) 144/147bpm [1297b/mi] 5cal 17) 0.03mi - 30(17:21/mi) 146/149bpm [2533b/mi] 3cal 18) 0.08mi - 30(6:17/mi) 139/145bpm [872b/mi] 5cal 19) 0.03mi - 30(14:38/mi) 145/150bpm [2122b/mi] 4cal 20) 0.65mi - 7:17(11:12/mi) 145/153bpm [1623b/mi] 64cal 21) 0mi - 3(3:53:54/mi) 150/150bpm [35086b/mi] 1cal Add a comment
Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28	Mon 29th May May 29	Tue 30th May May 30	Wed 31st May May 31	Thu 1st Jun Jun 1
-	3.1mi, 24:37 Run - General Split Summary === 1) 1mi - 8:39(8:39/mi) 153/165bpm [1323b/mi] 83cal 2) 1mi - 8:13(8:13/mi) 166/181bpm [1363b/mi] 84cal 3) 1mi - 7:30(7:30/mi) 175/181bpm [1312b/mi] 81cal 4) 0.05mi - 16(5:45/mi) 180/182bpm [1034b/mi] 3cal Add a comment	-	4.1mi, 42:51 Run - General Split Summary === 1) 1mi - 10:06(10:06/mi) 123/144bpm [1243b/mi] 71cal 2) 1mi - 10:19(10:19/mi) 132/148bpm [1361b/mi] 94cal 3) 1mi - 12:01(12:01/mi) 120/133bpm [1442b/mi] 101cal 4) 1mi - 9:59(9:59/mi) 130/141bpm [1298b/mi] 98cal 5) 0.05mi - 26(8:29/mi) 138/142bpm [1170b/mi] 4cal Add a comment	-	5mi, 52:18 Run - General Split Summary === 1) 1mi - 9:47(9:47/mi) 108/121bpm [1057b/mi] 69cal 2) 1mi - 10:17(10:17/mi) 126/135bpm [1296b/mi] 88cal 3) 1mi - 11:50(11:50/mi) 126/145bpm [1492b/mi] 98cal 4) 1mi - 10:36(10:36/mi) 140/150bpm [1484b/mi] 97cal 5) 1mi - 9:39(9:39/mi) 143/150bpm [1380b/mi] 95cal 6) 0.02mi - 9(9:10/mi) 142/144bpm [1302b/mi] 1cal Add a comment	-

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