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thedole
M40

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Ankles

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Miles
4029
Miles
5
Miles
231

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Recent Training
30th Jan	General	6.2mi	1:19:48
28th Jan	Treadmill	3.1mi	34:03
27th Jan	Treadmill	5mi	1:00:34
20th Jan	Treadmill	6.2mi	1:14:43
17th Jan	Treadmill	0.9mi	15:20

12 Month Benchmarks	Run
Mile	7:06
5k	25:24
5mi	41:48
10k	52:05
10mi	1:26:44
Half	1:53:54
20mi	4:40:33
Mara	6:15:23
50k	7:45:16

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+ 90 others

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	50	0	0	0	0	0	0	0	0	0	0	0	50
2022	6	2	5	6	0	10	3	8	4	0	4	3	51
2022	51	83	107	124	161	97	131	149	116	126	23	23	1190
2021	0	4	14	3	7	3	0	4	4	5	0	10	53
2021	26	64	101	137	141	102	144	107	104	31	70	21	1048
2020	8	2	2	0	0	3	5	0	5	2	0	2	28
2020	11	1	10	34	39	75	59	57	82	63	87	37	554
2020	0	0	0	0	0	2	3	0	0	0	0	0	5
2019	3	0	4	2	0	12	7	3	2	3	13	16	66
2019	38	53	100	103	134	104	128	56	25	55	24	4	824
2018	0	0	0	0	0	8	4	3	9	3	6	1	33
2018	0	0	0	0	9	31	72	70	52	38	48	27	346
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	0	0	0	0	2	16	0	0	0	0	0	0	18

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
1.8mi, 35:49 Run - General Split Summary === 1) 0.6km - 11:56(19:56/km) 136/153bpm [2711b/km] 129cal 144/282W 2) 1.68km - 11:27(6:50/km) 136/148bpm [928b/km] 115cal 195/316W 3) 0.62km - 12:26(20:12/km) 136/146bpm [2746b/km] 112cal 136/246W Add a comment	-	-	-	4.8mi, 1:16:53 Run - General Split Summary === 1) 0.55km - 3:46(6:50/km) 117/128bpm [799b/km] 33cal 174/279W 2) 1.51km - 19:25(12:53/km) 127/138bpm [1635b/km] 158cal 186/329W 3) 1.77km - 24:04(13:35/km) 123/135bpm [1671b/km] 156cal 161/328W 4) 3.39km - 20:21(6:00/km) 132/146bpm [792b/km] 187cal 226/313W 5) 0.54km - 9:17(17:15/km) 133/144bpm [2295b/km] 69cal 153/351W 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
-	-	4.5mi, 1:21:53 Run - General Split Summary === 1) 0.52km - 3:35(6:54/km) 119/132bpm [822b/km] 31cal 164/296W 2) 1.52km - 20:46(13:42/km) 135/142bpm [1849b/km] 193cal 177/236W 3) 1.54km - 28:25(18:31/km) 136/147bpm [2517b/km] 238cal 129/281W 4) 3.09km - 19:18(6:14/km) 144/154bpm [898b/km] 195cal 219/272W 5) 0.55km - 9:49(17:53/km) 137/146bpm [2449b/km] 65cal 144/219W Add a comment	-	11.2mi, 2:25:23 Run - General Split Summary === 1) 0.56km - 3:56(7:05/km) 114/131bpm [807b/km] 33cal 2) 8.46km - 1:06:13(7:50/km) 140/153bpm [1096b/km] 634cal 3) 8.48km - 1:06:03(7:47/km) 143/155bpm [1114b/km] 593cal 4) 0.56km - 9:12(16:21/km) 140/152bpm [2290b/km] 55cal Add a comment	1.9mi, 20:35 Run - Treadmill Split Summary === 1) 0.26km - 2:06(7:56/km) 108/113bpm [857b/km] 14cal 223/231W 2) 0.85km - 6:05(7:11/km) 125/130bpm [898b/km] 56cal 245/258W 3) 1.06km - 7:04(6:41/km) 134/140bpm [897b/km] 73cal 259/269W 4) 0.79km - 5:02(6:21/km) 140/145bpm [890b/km] 55cal 272/281W 5) 0.04km - 17(6:36/km) 141/143bpm [930b/km] 4cal 241/277W Add a comment	0.9mi, 15:20 Run - Treadmill Split Summary === 1) 0km - 2:00(0/km) 66/78bpm [INFb/km] 3cal 2) 0.63km - 5:00(7:55/km) 110/122bpm [871b/km] 36cal 223/247W 3) 0.86km - 6:00(6:58/km) 129/135bpm [899b/km] 58cal 251/255W 4) 0.01km - 3(8:57/km) 129/129bpm [1154b/km] 252/252W 5) 0km - 2:00(0/km) 103/130bpm [INFb/km] 10cal 6) 0km - 17(0/km) 87/89bpm [INFb/km] 1cal 30/235W 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
-	-	6.2mi, 1:14:43 Run - Treadmill Split Summary === 1) 3.8km - 30:01(7:54/km) 121/136bpm [957b/km] 240cal 224/236W 2) 0.02km - 2:42(2:12:43/km) 108/130bpm [14334b/km] 13cal 16/232W 3) 2.36km - 17:19(7:19/km) 133/141bpm [974b/km] 151cal 241/258W 4) 1.82km - 12:08(6:41/km) 143/152bpm [955b/km] 126cal 262/272W 5) 1.6km - 10:03(6:17/km) 153/155bpm [960b/km] 121cal 278/286W 6) 0.43km - 2:29(5:47/km) 159/161bpm [920b/km] 33cal 299/308W 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
-	-	5mi, 1:00:34 Run - Treadmill Split Summary === 1) 0.65km - 5:01(7:40/km) 106/118bpm [812b/km] 32cal 230/260W 2) 4.35km - 30:03(6:55/km) 138/149bpm [954b/km] 317cal 255/272W 3) 0.03km - 5:00(2:30:08/km) 120/151bpm [18017b/km] 27cal 10/265W 4) 2.98km - 20:31(6:53/km) 144/154bpm [991b/km] 215cal 255/279W Add a comment	3.1mi, 34:03 Run - Treadmill Split Summary === 1) 0.64km - 5:00(7:53/km) 105/118bpm [827b/km] 31cal 221/264W 2) 3.4km - 23:00(6:45/km) 130/141bpm [878b/km] 214cal 259/285W 3) 0.66km - 4:15(6:26/km) 142/144bpm [913b/km] 46cal 270/276W 4) 0.2km - 1:12(6:04/km) 147/150bpm [892b/km] 14cal 285/294W 5) 0.12km - 35(5:03/km) 156/160bpm [788b/km] 8cal 337/364W Add a comment	-	6.2mi, 1:19:48 Run - General Split Summary === 1) 0.58km - 3:44(6:29/km) 132/148bpm [855b/km] 40cal 2) 4.42km - 33:18(7:32/km) 141/153bpm [1062b/km] 334cal 3) 4.43km - 34:15(7:44/km) 141/150bpm [1090b/km] 316cal 4) 0.57km - 8:31(14:54/km) 143/152bpm [2131b/km] 72cal Add a comment	-

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