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Recent Training
23rd Apr	General	1.5mi	37:36
22nd Apr	General	0.7mi	19:36
21st Apr	General	26.7mi	4:23:27
20th Apr	General	3.1mi	1:11:17
19th Apr	General	1.2mi	24:57

12 Month Benchmarks	Run	Bike
Mile	5:13	3:27
5k	23:02	11:28
5mi	41:50	20:28
10k	52:11	31:14
10mi	1:25:00	54:26
Half	1:53:22	1:30:44
20mi	3:01:10	3:20:47

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Buddies (2)

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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
2024	19	23	26	18	0	0	0	0	0	0	0	0	86
2024	160	86	138	81	0	0	0	0	0	0	0	0	465
2024	22	31	20	21	0	0	0	0	0	0	0	0	94
2023	28	21	32	22	28	21	26	16	14	24	23	26	283
2023	0	0	3.5	0	0	0	0	0	0	0	0	0	3.5
2023	177	150	62	95	79	116	99	123	87	97	93	116	1294
2023	17	41	55	44	64	89	70	83	111	51	38	19	681
2022	23	29	32	27	26	37	35	31	32	28	23	24	348
2022	2.1	0	0	0	0	0	0	0	0	0	0	0	2.1
2022	200	175	164	154	149	168	137	138	145	176	121	187	1914
2022	22	23	35	80	52	63	62	74	29	52	43	30	564
2021	56	40	50	45	42	42	39	36	39	36	33	30	487
2021	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
2021	159	153	179	163	177	181	216	209	186	150	148	156	2077
2021	39	19	6	14	31	70	83	98	71	87	64	47	629
2020	31	24	29	27	39	31	46	28	43	42	44	35	419
2020	155	197	174	173	150	160	184	195	172	151	160	147	2018
2020	101	75	106	60	78	65	74	70	97	23	35	40	825
2019	0	0	0	59	33	50	32	34	41	32	29	29	340
2019	0	0	0	212	236	80	132	202	190	146	154	126	1477
2019	0	0	0	137	84	127	166	132	77	59	99	90	970

Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	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
3mi, 22:36 Bike - General 1) 3.04mi - 22:36(7:26/mi) 98/119bpm [728b/mi] 107cal Add a comment 3mi, 16:33 Bike - General 1) 2.97mi - 16:33(5:35/mi) 96/118bpm [536b/mi] 77cal Add a comment 3.9mi, 36:53 Run - General 1) 1mi - 9:40(9:40/mi) 132/145bpm [1277b/mi] 107cal 238/322W 2) 1mi - 9:20(9:20/mi) 127/135bpm [1186b/mi] 100cal 230/280W 3) 1mi - 9:20(9:20/mi) 131/138bpm [1222b/mi] 101cal 256/335W 4) 0.87mi - 8:33(9:47/mi) 133/138bpm [1300b/mi] 90cal 257/344W Add a comment	2.1mi, 45:30 Walk - General 1) 1mi - 22:48(22:48/mi) 69/92bpm [1573b/mi] 57cal 53/62rpm 2) 1mi - 20:43(20:43/mi) 76/94bpm [1575b/mi] 91cal 55/64rpm 3) 0.1mi - 1:59(20:51/mi) 80/85bpm [1668b/mi] 9cal 53/61rpm Add a comment	20mi, 3:02:28 Run - General 1) 1mi - 9:43(9:43/mi) 119/130bpm [1157b/mi] 97cal 235/334W 2) 1mi - 9:18(9:18/mi) 126/136bpm [1172b/mi] 97cal 247/331W 3) 1mi - 9:11(9:11/mi) 130/135bpm [1194b/mi] 98cal 250/345W 4) 1mi - 9:05(9:05/mi) 131/137bpm [1190b/mi] 96cal 251/345W 5) 1mi - 9:04(9:04/mi) 138/148bpm [1252b/mi] 99cal 262/355W 6) 1mi - 8:55(8:55/mi) 141/145bpm [1256b/mi] 100cal 250/307W 7) 1mi - 9:20(9:20/mi) 140/143bpm [1306b/mi] 100cal 240/285W 8) 1mi - 9:10(9:10/mi) 142/147bpm [1302b/mi] 101cal 260/319W 9) 1mi - 9:12(9:12/mi) 139/147bpm [1278b/mi] 103cal 260/325W 10) 1mi - 9:09(9:09/mi) 142/145bpm [1300b/mi] 104cal 265/306W 11) 1mi - 9:17(9:17/mi) 139/145bpm [1289b/mi] 106cal 262/366W 12) 1mi - 8:52(8:52/mi) 147/152bpm [1303b/mi] 105cal 266/416W 13) 1mi - 8:41(8:41/mi) 148/157bpm [1284b/mi] 101cal 268/370W 14) 1mi - 8:37(8:37/mi) 156/160bpm [1345b/mi] 107cal 276/372W 15) 1mi - 8:22(8:22/mi) 162/168bpm [1355b/mi] 109cal 291/350W 16) 1mi - 8:55(8:55/mi) 159/166bpm [1419b/mi] 108cal 271/342W 17) 1mi - 9:27(9:27/mi) 135/163bpm [1276b/mi] 102cal 242/436W 18) 1mi - 9:14(9:14/mi) 137/146bpm [1265b/mi] 102cal 247/360W 19) 1mi - 9:21(9:21/mi) 142/147bpm [1327b/mi] 106cal 253/353W 20) 1mi - 9:25(9:25/mi) 142/148bpm [1336b/mi] 106cal 248/349W 21) 0.02mi - 11(9:37/mi) 140/141bpm [1345b/mi] 2cal 215/233W Add a comment	2.1mi, 21:53 Run - General 1) 1mi - 10:05(10:05/mi) 125/147bpm [1260b/mi] 102cal 255/383W 2) 1mi - 10:55(10:55/mi) 125/147bpm [1365b/mi] 105cal 235/316W 3) 0.08mi - 53(10:57/mi) 124/126bpm [1357b/mi] 8cal 254/281W Add a comment 1.6mi, 39:40 Walk - General 1) 1mi - 26:08(26:08/mi) 71/82bpm [1855b/mi] 93cal 39/66rpm 2) 0.57mi - 13:33(23:37/mi) 62/84bpm [1464b/mi] 52cal 51/75rpm Add a comment	4mi, 40:47 Run - General 1) 1mi - 10:19(10:19/mi) 124/133bpm [1279b/mi] 107cal 219/294W 2) 1mi - 10:01(10:01/mi) 124/136bpm [1242b/mi] 98cal 208/325W 3) 1mi - 10:11(10:11/mi) 128/135bpm [1303b/mi] 105cal 225/325W 4) 1mi - 10:09(10:09/mi) 130/138bpm [1320b/mi] 105cal 229/353W 5) 0.01mi - 7(8:47/mi) 128/129bpm [1124b/mi] 1cal 204/210W Add a comment 1.2mi, 27:18 Walk - General 1) 1mi - 22:49(22:49/mi) 76/96bpm [1735b/mi] 93cal 52/69rpm 2) 0.19mi - 4:28(23:08/mi) 76/86bpm [1758b/mi] 19cal 49/119rpm Add a comment	0mi, 50:41 Cross - Strength Add a comment 1.2mi, 26:51 Walk - General 1) 1mi - 23:22(23:22/mi) 76/89bpm [1776b/mi] 93cal 50/61rpm 2) 0.15mi - 3:29(23:17/mi) 77/86bpm [1793b/mi] 15cal 45/61rpm Add a comment	9.6mi, 1:33:31 Run - General 1) 1mi - 10:12(10:12/mi) 126/135bpm [1286b/mi] 104cal 199/314W 2) 1mi - 9:35(9:35/mi) 129/135bpm [1236b/mi] 100cal 210/301W 3) 1mi - 9:24(9:24/mi) 135/139bpm [1268b/mi] 103cal 218/347W 4) 1mi - 9:27(9:27/mi) 138/143bpm [1304b/mi] 103cal 233/324W 5) 1mi - 9:46(9:46/mi) 131/148bpm [1279b/mi] 102cal 253/345W 6) 1mi - 10:01(10:01/mi) 132/140bpm [1322b/mi] 110cal 259/350W 7) 1mi - 10:12(10:12/mi) 133/145bpm [1356b/mi] 106cal 237/386W 8) 1mi - 9:47(9:47/mi) 130/135bpm [1272b/mi] 97cal 221/341W 9) 1mi - 9:35(9:35/mi) 134/139bpm [1285b/mi] 99cal 220/327W 10) 0.56mi - 5:33(9:58/mi) 134/140bpm [1336b/mi] 58cal 227/301W Add a comment
Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	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
3.1mi, 20:35 Bike - General 1) 1mi - 5:32(5:32/mi) 89/107bpm [493b/mi] 22cal 2) 1mi - 4:35(4:35/mi) 91/108bpm [417b/mi] 19cal 3) 1mi - 8:49(8:49/mi) 96/114bpm [847b/mi] 40cal 4) 0.11mi - 1:39(14:52/mi) 89/95bpm [1323b/mi] 6cal Add a comment 3.4mi, 32:37 Run - General 1) 1mi - 9:36(9:36/mi) 119/129bpm [1142b/mi] 99cal 235/343W 2) 1mi - 9:21(9:21/mi) 121/125bpm [1131b/mi] 97cal 249/339W 3) 1mi - 9:35(9:35/mi) 120/126bpm [1150b/mi] 93cal 246/342W 4) 0.41mi - 4:05(9:56/mi) 120/125bpm [1192b/mi] 40cal 242/290W Add a comment	0mi, 52:56 Cross - Strength Add a comment 2.4mi, 23:37 Run - General 1) 1mi - 9:37(9:37/mi) 130/144bpm [1250b/mi] 105cal 264/373W 2) 1mi - 9:48(9:48/mi) 132/153bpm [1293b/mi] 101cal 282/377W 3) 0.44mi - 4:12(9:38/mi) 135/142bpm [1300b/mi] 44cal 285/317W Add a comment 1.7mi, 36:35 Walk - General 1) 1mi - 21:00(21:00/mi) 76/87bpm [1596b/mi] 56cal 52/64rpm 2) 0.73mi - 15:35(21:25/mi) 72/88bpm [1542b/mi] 59cal 55/64rpm Add a comment 4.1mi, 24:12 Bike - General 1) 1mi - 5:31(5:31/mi) 101/129bpm [558b/mi] 32cal 2) 1mi - 4:29(4:29/mi) 108/119bpm [484b/mi] 28cal 3) 1mi - 7:18(7:18/mi) 97/116bpm [708b/mi] 33cal 4) 1mi - 5:42(5:42/mi) 90/102bpm [514b/mi] 20cal 5) 0.11mi - 1:12(11:08/mi) 95/102bpm [1058b/mi] 5cal Add a comment	1.2mi, 24:27 Walk - General 1) 1mi - 20:59(20:59/mi) 70/79bpm [1468b/mi] 92cal 54/65rpm 2) 0.16mi - 3:29(21:48/mi) 67/76bpm [1460b/mi] 14cal 54/64rpm Add a comment	10.6mi, 1:39:13 Run - General 1) 1mi - 9:02(9:02/mi) 132/141bpm [1193b/mi] 104cal 256/463W 2) 1mi - 8:59(8:59/mi) 129/135bpm [1159b/mi] 100cal 252/370W 3) 1mi - 8:45(8:45/mi) 132/137bpm [1156b/mi] 98cal 260/431W 4) 1mi - 9:09(9:09/mi) 135/138bpm [1236b/mi] 101cal 254/351W 5) 1mi - 9:19(9:19/mi) 137/144bpm [1275b/mi] 103cal 251/421W 6) 1mi - 9:31(9:31/mi) 134/140bpm [1275b/mi] 101cal 275/415W 7) 1mi - 9:42(9:42/mi) 139/143bpm [1348b/mi] 104cal 279/446W 8) 1mi - 9:33(9:33/mi) 135/141bpm [1290b/mi] 102cal 275/632W 9) 1mi - 9:42(9:42/mi) 136/142bpm [1320b/mi] 104cal 272/410W 10) 1mi - 10:00(10:00/mi) 137/142bpm [1370b/mi] 105cal 262/332W 11) 0.55mi - 5:30(10:03/mi) 134/140bpm [1347b/mi] 59cal 255/327W Add a comment	2mi, 22:02 Run - General 1) 1mi - 10:53(10:53/mi) 92/115bpm [1002b/mi] 87cal 231/314W 2) 1mi - 11:06(11:06/mi) 126/135bpm [1398b/mi] 110cal 239/320W 3) 0mi - 4(16:57/mi) 131/131bpm [2220b/mi] 1cal 231/242W Add a comment 1.2mi, 28:31 Walk - General 1) 1mi - 24:20(24:20/mi) 70/82bpm [1704b/mi] 92cal 50/65rpm 2) 0.18mi - 4:11(23:01/mi) 75/81bpm [1726b/mi] 17cal 44/67rpm Add a comment	0mi, 50:33 Cross - Strength Add a comment 1.7mi, 37:22 Walk - General 1) 1mi - 22:07(22:07/mi) 73/85bpm [1614b/mi] 91cal 55/123rpm 2) 0.71mi - 15:16(21:27/mi) 76/89bpm [1631b/mi] 66cal 56/75rpm Add a comment	3.9mi, 37:13 Run - General 1) 1mi - 9:46(9:46/mi) 128/138bpm [1251b/mi] 103cal 213/358W 2) 1mi - 9:01(9:01/mi) 140/148bpm [1263b/mi] 105cal 248/370W 3) 1mi - 9:55(9:55/mi) 132/147bpm [1310b/mi] 106cal 226/347W 4) 0.87mi - 8:30(9:47/mi) 138/146bpm [1351b/mi] 94cal 231/313W Add a comment 2.2mi, 14:00 Bike - General 1) 1mi - 6:31(6:31/mi) 113/161bpm [737b/mi] 47cal 2) 1mi - 5:15(5:15/mi) 135/158bpm [710b/mi] 53cal 3) 0.18mi - 2:14(12:08/mi) 125/138bpm [1516b/mi] 18cal Add a comment 3mi, 17:37 Bike - General 1) 1mi - 5:49(5:49/mi) 118/141bpm [686b/mi] 46cal 2) 1mi - 4:45(4:45/mi) 115/125bpm [546b/mi] 33cal 3) 0.98mi - 7:03(7:10/mi) 117/134bpm [839b/mi] 49cal Add a comment
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	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
6.2mi, 1:01:05 Run - General 1) 1mi - 9:56(9:56/mi) 130/142bpm [1292b/mi] 105cal 214/331W 2) 1mi - 9:30(9:30/mi) 134/139bpm [1273b/mi] 103cal 213/304W 3) 1mi - 9:30(9:30/mi) 140/146bpm [1331b/mi] 108cal 225/286W 4) 1mi - 9:36(9:36/mi) 127/139bpm [1220b/mi] 94cal 239/346W 5) 1mi - 9:59(9:59/mi) 135/143bpm [1348b/mi] 107cal 240/358W 6) 1mi - 10:13(10:13/mi) 131/138bpm [1339b/mi] 103cal 232/331W 7) 0.24mi - 2:19(9:48/mi) 136/139bpm [1332b/mi] 24cal 217/290W Add a comment	-	1.2mi, 26:32 Walk - General 1) 1mi - 25:36(25:36/mi) 73/92bpm [1869b/mi] 97cal 39/62rpm 2) 0.23mi - 55(4:03/mi) 82/85bpm [333b/mi] 8cal Add a comment 1.3mi, 29:07 Walk - General 1) 1mi - 22:22(22:22/mi) 73/88bpm [1633b/mi] 95cal 49/68rpm 2) 0.32mi - 6:45(21:02/mi) 75/80bpm [1577b/mi] 30cal 54/64rpm Add a comment	2.7mi, 25:54 Run - General 1) 1mi - 9:11(9:11/mi) 140/148bpm [1287b/mi] 108cal 287/357W 2) 1mi - 9:41(9:41/mi) 136/146bpm [1316b/mi] 109cal 299/412W 3) 0.7mi - 7:02(10:02/mi) 144/150bpm [1445b/mi] 79cal 252/355W Add a comment 0.5mi, 4:58 Run - General 1) 0.49mi - 4:58(10:04/mi) 121/139bpm [1218b/mi] 48cal 239/326W Add a comment 3.1mi, 26:38 Run - General 1) 1mi - 8:47(8:47/mi) 134/143bpm [1178b/mi] 100cal 298/348W 2) 1mi - 8:38(8:38/mi) 146/151bpm [1260b/mi] 105cal 318/441W 3) 1mi - 8:44(8:44/mi) 138/142bpm [1204b/mi] 97cal 287/385W 4) 0.05mi - 29(10:20/mi) 137/138bpm [1416b/mi] 5cal 324/342W Add a comment 0.5mi, 5:01 Run - General 1) 0.52mi - 5:01(9:42/mi) 125/144bpm [1211b/mi] 51cal 286/363W Add a comment	1.2mi, 29:31 Walk - General 1) 1mi - 25:01(25:01/mi) 77/95bpm [1926b/mi] 93cal 45/68rpm 2) 0.18mi - 4:30(24:45/mi) 77/93bpm [1906b/mi] 18cal 43/63rpm Add a comment	0mi, 52:18 Cross - Strength Add a comment 3.4mi, 33:00 Run - General 1) 1mi - 9:47(9:47/mi) 116/129bpm [1136b/mi] 100cal 227/313W 2) 1mi - 9:31(9:31/mi) 117/123bpm [1114b/mi] 93cal 232/320W 3) 1mi - 9:49(9:49/mi) 118/124bpm [1159b/mi] 95cal 225/291W 4) 0.39mi - 3:52(9:56/mi) 118/124bpm [1173b/mi] 38cal 222/370W Add a comment	3mi, 17:45 Bike - General 1) 1mi - 6:38(6:38/mi) 109/129bpm [723b/mi] 44cal 2) 1mi - 5:40(5:40/mi) 116/130bpm [658b/mi] 42cal 3) 0.96mi - 5:27(5:41/mi) 116/134bpm [659b/mi] 38cal Add a comment 3mi, 18:54 Bike - General 1) 1mi - 6:15(6:15/mi) 109/126bpm [680b/mi] 42cal 2) 1mi - 5:00(5:00/mi) 116/127bpm [581b/mi] 37cal 3) 0.99mi - 7:39(7:42/mi) 114/132bpm [878b/mi] 50cal Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
3mi, 18:20 Bike - General 1) 1mi - 5:36(5:36/mi) 91/103bpm [510b/mi] 24cal 2) 1mi - 4:35(4:35/mi) 91/98bpm [418b/mi] 19cal 3) 1mi - 7:05(7:05/mi) 96/108bpm [680b/mi] 32cal 4) 0.03mi - 1:03(34:20/mi) 89/101bpm [3055b/mi] 4cal Add a comment 2mi, 19:39 Run - General 1) 1mi - 9:45(9:45/mi) 107/129bpm [1043b/mi] 93cal 230/329W 2) 1mi - 9:45(9:45/mi) 102/109bpm [994b/mi] 85cal 231/349W 3) 0.02mi - 9(9:08/mi) 103/104bpm [940b/mi] 1cal 216/221W Add a comment	1.2mi, 24:57 Walk - General 1) 1mi - 21:06(21:06/mi) 81/97bpm [1709b/mi] 93cal 55/112rpm 2) 0.18mi - 3:51(20:56/mi) 80/96bpm [1674b/mi] 17cal 51/68rpm Add a comment	3.1mi, 1:11:17 Walk - General 1) 1mi - 22:50(22:50/mi) 77/90bpm [1758b/mi] 94cal 49/114rpm 2) 1mi - 23:17(23:17/mi) 78/99bpm [1816b/mi] 96cal 48/116rpm 3) 1mi - 22:36(22:36/mi) 69/88bpm [1560b/mi] 99cal 47/66rpm 4) 0.13mi - 2:34(19:54/mi) 71/82bpm [1413b/mi] 12cal 59/64rpm Add a comment	26.7mi, 4:23:27 Run - General 1) 1.02mi - 9:32(9:22/mi) 133/147bpm [1246b/mi] 108cal 269/344W 2) 1.03mi - 8:55(8:39/mi) 142/153bpm [1229b/mi] 108cal 300/396W 3) 1mi - 8:36(8:38/mi) 142/151bpm [1226b/mi] 100cal 297/447W 4) 1mi - 8:28(8:29/mi) 153/162bpm [1297b/mi] 105cal 299/389W 5) 0.99mi - 8:34(8:39/mi) 155/157bpm [1341b/mi] 108cal 298/343W 6) 1.02mi - 8:40(8:31/mi) 152/157bpm [1293b/mi] 107cal 305/349W 7) 0.97mi - 8:13(8:28/mi) 148/151bpm [1254b/mi] 100cal 314/360W 8) 1.05mi - 8:54(8:27/mi) 142/148bpm [1199b/mi] 115cal 310/370W 9) 1.01mi - 8:50(8:44/mi) 136/139bpm [1188b/mi] 114cal 302/370W 10) 2.02mi - 17:27(8:39/mi) 136/147bpm [1177b/mi] 224cal 302/363W 11) 1.05mi - 9:21(8:56/mi) 136/145bpm [1216b/mi] 116cal 282/357W 12) 1.01mi - 9:10(9:06/mi) 130/136bpm [1184b/mi] 112cal 287/359W 13) 0.1mi - 56(9:07/mi) 138/141bpm [1258b/mi] 11cal 282/301W 14) 13.42mi - 2:27:51(11:01/mi) 132/156bpm [1455b/mi] 1437cal 225/576W Add a comment	0.7mi, 19:36 Walk - General 1) 0.72mi - 19:36(27:07/mi) 68/81bpm [1843b/mi] 71cal 37/68rpm Add a comment	1.5mi, 37:36 Walk - General 1) 1mi - 25:13(25:13/mi) 83/96bpm [2093b/mi] 94cal 46/61rpm 2) 0.5mi - 12:23(24:57/mi) 83/97bpm [2071b/mi] 48cal 49/61rpm Add a comment	-

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