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Recent Training
3rd Oct	General	3.1mi	1:04:49
2nd Oct	General	5.5mi	1:02:43
1st Oct	General	3mi	1:04:34
30th Sep	General	3.1mi	31:43
30th Sep	General	1mi	15:13

12 Month Benchmarks	Run
Mile	9:59
5k	31:19
5mi	59:13

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Best Times
Best WAVA

Dist	Races	2008	PB	WB
10km	1	50:40 65.25	50:40 8:09/mi	65.25

2008		Result	WAVA	Distance
7 Dec	Ulverston Xmas Pudding 10K PB	50:40	65.25	10km

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	104	102	113	113	108	89	112	124	98	12	0	0	973
2022	0	0	0	0	3	0	0	0	0	0	0	0	3
2022	129	111	120	103	72	104	94	93	83	109	95	96	1209
2021	0	0	0	0	8	0	0	0	0	0	0	0	8
2021	135	116	140	126	63	116	122	134	135	143	145	133	1507
2021	0	0	10	0	28	0	0	0	0	0	0	0	38
2020	82	91	100	105	92	103	111	113	100	109	110	123	1239
2020	0	0	0	12	0	0	0	0	14	0	0	0	26
2019	67	78	81	74	86	66	80	72	55	72	73	81	886
2019	0	0	0	0	0	0	0	0	35	0	0	0	35
2018	123	116	71	101	118	116	119	122	59	77	67	58	1148
2018	11	0	0	13	0	0	0	0	0	0	9	11	44
2017	128	105	105	126	142	127	129	134	105	133	122	122	1479
2016	128	125	109	116	103	68	116	120	123	154	119	121	1403
2016	0	0	0	0	13	0	15	0	28	0	0	0	56
2015	0	0	0	0	0	0	0	0	0	0	3	0	3
2015	136	125	120	108	135	135	133	141	108	130	111	132	1514
2014	0	0	0	0	2	3	0	0	0	0	0	0	5
2014	123	123	82	110	70	84	104	123	127	136	123	132	1337
2014	0	0	0	0	86	78	20	18	21	20	0	0	244
2013	114	116	99	102	119	130	122	89	120	117	128	109	1365
2012	131	142	150	108	144	141	152	139	103	126	117	127	1579
2012	0	0	0	0	0	6	0	0	0	0	0	0	6
2011	148	125	149	119	135	156	160	157	161	160	110	151	1731
2010	129	102	162	157	163	159	149	147	148	140	129	139	1723
2009	159	159	141	156	157	141	166	157	167	125	125	153	1806
2008	0	0	0	0	0	0	0	0	0	0	0	5	5

Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12
3.1mi, 52:44 Run - General Res 3 === 1) 1mi - 17:42(17:42/mi) 108/134bpm [1912b/mi] 112cal 2) 1mi - 16:04(16:04/mi) 100/126bpm [1606b/mi] 116cal 3) 1mi - 16:29(16:29/mi) 94/114bpm [1549b/mi] 110cal 4) 0.13mi - 2:30(19:31/mi) 93/110bpm [1815b/mi] 17cal Add a comment	5.2mi, 1:00:28 Run - General Ath Ell Herm Vinesloop 5.2 === 1) 1mi - 11:45(11:45/mi) 138/157bpm [1622b/mi] 110cal 2) 1mi - 11:51(11:51/mi) 141/156bpm [1670b/mi] 119cal 3) 1mi - 11:38(11:38/mi) 138/152bpm [1605b/mi] 114cal 4) 1mi - 11:31(11:31/mi) 130/145bpm [1497b/mi] 107cal 5) 1mi - 11:38(11:38/mi) 137/151bpm [1594b/mi] 114cal 6) 0.16mi - 2:05(13:13/mi) 133/144bpm [1758b/mi] 18cal Add a comment	-	3.1mi, 32:12 Run - General Aveley Park Run === 1) 1mi - 10:21(10:21/mi) 156/182bpm [1615b/mi] 121cal 2) 1mi - 10:17(10:17/mi) 181/187bpm [1861b/mi] 137cal 3) 1mi - 10:14(10:14/mi) 181/185bpm [1853b/mi] 137cal 4) 0.14mi - 1:20(9:44/mi) 179/181bpm [1742b/mi] 17cal Add a comment 1mi, 13:59 Run - General Split Summary === 1) 1mi - 13:51(13:51/mi) 126/154bpm [1745b/mi] 115cal 2) 0.01mi - 8(18:50/mi) 119/122bpm [2241b/mi] 1cal Add a comment	3.1mi, 1:02:10 Run - General Millhouse - Park loop walk === 1) 1mi - 20:05(20:05/mi) 86/106bpm [1728b/mi] 104cal 2) 0.39mi - 7:55(20:11/mi) 87/91bpm [1756b/mi] 42cal 3) 1mi - 20:39(20:39/mi) 86/92bpm [1776b/mi] 104cal 4) 0.66mi - 13:31(20:28/mi) 87/95bpm [1780b/mi] 66cal Add a comment	5.6mi, 1:01:48 Run - General Ath Ell Herm Vinesloop 5.5 === 1) 1mi - 11:16(11:16/mi) 150/172bpm [1691b/mi] 118cal 2) 1mi - 11:18(11:18/mi) 132/145bpm [1492b/mi] 112cal 3) 1mi - 11:13(11:13/mi) 139/157bpm [1560b/mi] 112cal 4) 1mi - 11:10(11:10/mi) 142/159bpm [1585b/mi] 114cal 5) 1mi - 10:52(10:52/mi) 150/179bpm [1630b/mi] 118cal 6) 0.55mi - 5:59(10:57/mi) 152/184bpm [1665b/mi] 64cal Add a comment	3mi, 59:28 Run - General Split Summary === 1) 1mi - 17:59(17:59/mi) 101/129bpm [1816b/mi] 125cal 2) 1mi - 19:50(19:50/mi) 88/105bpm [1746b/mi] 103cal 3) 1mi - 20:44(20:44/mi) 89/102bpm [1846b/mi] 103cal 4) 0.04mi - 55(23:27/mi) 88/91bpm [2063b/mi] 4cal Add a comment
Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19
-	5.2mi, 1:04:32 Run - General Ath-Herm-Vines 5.2J === 1) 1mi - 12:09(12:09/mi) 128/145bpm [1556b/mi] 120cal 2) 1mi - 12:19(12:19/mi) 127/150bpm [1564b/mi] 114cal 3) 1mi - 12:12(12:12/mi) 133/149bpm [1624b/mi] 118cal 4) 1mi - 12:16(12:16/mi) 133/151bpm [1632b/mi] 119cal 5) 1mi - 12:37(12:37/mi) 130/145bpm [1641b/mi] 118cal 6) 0.19mi - 2:58(15:25/mi) 128/137bpm [1973b/mi] 22cal Add a comment	-	3.1mi, 33:54 Run - General Aveley Park Run === 1) 1mi - 10:31(10:31/mi) 145/167bpm [1525b/mi] 118cal 2) 1mi - 11:04(11:04/mi) 152/165bpm [1682b/mi] 121cal 3) 1mi - 11:05(11:05/mi) 148/161bpm [1639b/mi] 122cal 4) 0.12mi - 1:15(10:45/mi) 169/177bpm [1816b/mi] 13cal Add a comment 1mi, 15:01 Run - General Split Summary === 1) 1mi - 14:57(14:57/mi) 128/148bpm [1915b/mi] 126cal 2) 0mi - 3(19:16/mi) 133/134bpm [2562b/mi] Add a comment	3mi, 1:01:46 Run - General Millhouse - park loop === 1) 1mi - 20:18(20:18/mi) 89/107bpm [1807b/mi] 108cal 2) 1mi - 20:14(20:14/mi) 86/90bpm [1740b/mi] 102cal 3) 1mi - 20:24(20:24/mi) 86/97bpm [1754b/mi] 103cal 4) 0.04mi - 51(22:07/mi) 87/90bpm [1925b/mi] 5cal Add a comment	5.2mi, 1:11:52 Run - General Ath Ell Herm Vinesloop 5.3 === 1) 1mi - 13:29(13:29/mi) 113/136bpm [1524b/mi] 117cal 2) 1mi - 13:24(13:24/mi) 107/125bpm [1434b/mi] 113cal 3) 1mi - 13:15(13:15/mi) 111/135bpm [1470b/mi] 115cal 4) 1mi - 13:56(13:56/mi) 110/132bpm [1534b/mi] 108cal 5) 1mi - 14:35(14:35/mi) 106/124bpm [1546b/mi] 116cal 6) 0.18mi - 3:12(17:36/mi) 98/120bpm [1725b/mi] 20cal Add a comment	3.1mi, 54:46 Run - General Millhouse - Park loop === 1) 1mi - 18:41(18:41/mi) 83/101bpm [1551b/mi] 106cal 2) 1mi - 17:17(17:17/mi) 88/112bpm [1521b/mi] 105cal 3) 1mi - 17:44(17:44/mi) 89/113bpm [1578b/mi] 103cal 4) 0.05mi - 1:04(23:17/mi) 86/87bpm [2003b/mi] 5cal Add a comment
Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26
5.2mi, 1:00:12 Run - General Ath Ell Herm Vinesloop 5.3 === 1) 1mi - 11:39(11:39/mi) 153/168bpm [1782b/mi] 118cal 2) 1mi - 11:50(11:50/mi) 142/168bpm [1679b/mi] 117cal 3) 1mi - 11:30(11:30/mi) 132/146bpm [1518b/mi] 114cal 4) 1mi - 11:29(11:29/mi) 131/146bpm [1503b/mi] 108cal 5) 1mi - 11:35(11:35/mi) 140/174bpm [1622b/mi] 114cal 6) 0.16mi - 2:09(13:14/mi) 132/143bpm [1747b/mi] 18cal Add a comment	4.1mi, 1:10:27 Run - General Vines Card - Park vines 4+ === 1) 1mi - 16:12(16:12/mi) 116/137bpm [1879b/mi] 118cal 2) 1mi - 15:54(15:54/mi) 95/116bpm [1510b/mi] 114cal 3) 1mi - 16:35(16:35/mi) 91/109bpm [1509b/mi] 110cal 4) 1mi - 18:41(18:41/mi) 95/121bpm [1774b/mi] 108cal 5) 0.14mi - 3:06(22:04/mi) 88/91bpm [1941b/mi] 17cal Add a comment	-	3.1mi, 32:29 Run - General Aveley Parkrun === 1) 1mi - 10:36(10:36/mi) 152/178bpm [1611b/mi] 121cal 2) 1mi - 10:20(10:20/mi) 177/181bpm [1829b/mi] 132cal 3) 1mi - 10:22(10:22/mi) 177/180bpm [1836b/mi] 132cal 4) 0.11mi - 1:11(10:16/mi) 176/180bpm [1807b/mi] 16cal Add a comment 1mi, 13:24 Run - General Split Summary === 1) 1mi - 13:19(13:19/mi) 117/134bpm [1558b/mi] 108cal 2) 0.01mi - 5(16:43/mi) 108/110bpm [1805b/mi] 1cal Add a comment	3.1mi, 1:03:55 Run - General Millhouse - Park loop === 1) 1mi - 21:04(21:04/mi) 97/107bpm [2043b/mi] 103cal 2) 1mi - 20:50(20:50/mi) 86/94bpm [1791b/mi] 100cal 3) 1mi - 20:53(20:53/mi) 86/99bpm [1795b/mi] 106cal 4) 0.05mi - 1:09(23:08/mi) 88/92bpm [2036b/mi] 7cal Add a comment	5.2mi, 1:00:45 Run - General Ath Ell Herm Vinesloop 5.3 === 1) 1mi - 11:34(11:34/mi) 144/159bpm [1665b/mi] 145cal 2) 1mi - 11:50(11:50/mi) 148/173bpm [1751b/mi] 142cal 3) 1mi - 11:37(11:37/mi) 140/176bpm [1627b/mi] 115cal 4) 1mi - 11:23(11:23/mi) 136/163bpm [1547b/mi] 113cal 5) 1mi - 11:58(11:59/mi) 141/178bpm [1688b/mi] 115cal 6) 0.17mi - 2:24(13:50/mi) 149/178bpm [2060b/mi] 22cal Add a comment	3mi, 1:03:59 Run - General Park walk === 1) 1mi - 21:25(21:25/mi) 85/97bpm [1820b/mi] 105cal 2) 1mi - 20:59(20:59/mi) 84/89bpm [1762b/mi] 102cal 3) 1mi - 20:44(20:44/mi) 85/89bpm [1763b/mi] 99cal 4) 0.03mi - 51(24:40/mi) 84/86bpm [2072b/mi] 5cal Add a comment
Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30	Sun 1st Oct Oct 1	Mon 2nd Oct Oct 2	Tue 3rd Oct Oct 3
5.2mi, 59:09 Run - General Ath Herm -Vines short === 1) 1mi - 11:34(11:34/mi) 124/140bpm [1435b/mi] 117cal 2) 1mi - 11:39(11:39/mi) 130/142bpm [1515b/mi] 109cal 3) 1mi - 11:19(11:19/mi) 144/178bpm [1630b/mi] 117cal 4) 1mi - 11:15(11:15/mi) 154/184bpm [1733b/mi] 118cal 5) 1mi - 11:19(11:19/mi) 150/179bpm [1697b/mi] 115cal 6) 0.16mi - 2:02(12:27/mi) 141/164bpm [1757b/mi] 18cal Add a comment	4.1mi, 1:08:53 Run - General Vines Card - Park vines 4+ === 1) 1mi - 16:17(16:17/mi) 88/119bpm [1433b/mi] 106cal 2) 1mi - 16:46(16:46/mi) 88/104bpm [1476b/mi] 106cal 3) 1mi - 15:57(15:57/mi) 88/105bpm [1403b/mi] 105cal 4) 1mi - 16:50(16:50/mi) 90/111bpm [1515b/mi] 104cal 5) 0.14mi - 3:03(21:43/mi) 88/92bpm [1911b/mi] 15cal Add a comment	-	3.1mi, 31:43 Run - General Aveley Parkrun === 1) 1mi - 10:07(10:07/mi) 155/181bpm [1568b/mi] 119cal 2) 1mi - 10:13(10:13/mi) 179/182bpm [1829b/mi] 134cal 3) 1mi - 10:17(10:17/mi) 178/181bpm [1829b/mi] 133cal 4) 0.11mi - 1:06(10:01/mi) 177/181bpm [1773b/mi] 14cal Add a comment 1mi, 15:13 Run - General Split Summary === 1) 1mi - 14:31(14:31/mi) 130/155bpm [1886b/mi] 119cal 2) 0.04mi - 42(16:00/mi) 140/145bpm [2240b/mi] 6cal Add a comment	3mi, 1:04:34 Run - General Park loop walk === 1) 1mi - 21:16(21:16/mi) 84/89bpm [1787b/mi] 100cal 2) 1mi - 21:23(21:23/mi) 85/94bpm [1818b/mi] 102cal 3) 1mi - 21:03(21:03/mi) 85/90bpm [1789b/mi] 100cal 4) 0.04mi - 52(24:30/mi) 84/87bpm [2058b/mi] 5cal Add a comment	5.5mi, 1:02:43 Run - General Ath Herm -Vines long === 1) 1mi - 11:34(11:34/mi) 148/163bpm [1711b/mi] 117cal 2) 1mi - 11:34(11:34/mi) 141/169bpm [1630b/mi] 113cal 3) 1mi - 11:08(11:08/mi) 142/159bpm [1582b/mi] 117cal 4) 1mi - 11:11(11:11/mi) 141/159bpm [1578b/mi] 112cal 5) 1mi - 11:18(11:18/mi) 145/159bpm [1637b/mi] 114cal 6) 0.53mi - 5:58(11:12/mi) 152/179bpm [1702b/mi] 67cal Add a comment	3.1mi, 1:04:49 Run - General Park walk === 1) 1mi - 21:13(21:13/mi) 89/101bpm [1888b/mi] 108cal 2) 1mi - 21:15(21:15/mi) 90/103bpm [1913b/mi] 104cal 3) 1mi - 21:11(21:11/mi) 89/103bpm [1885b/mi] 108cal 4) 0.05mi - 1:10(24:45/mi) 93/98bpm [2302b/mi] 8cal Add a comment

ronhar
M75

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Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

ronhar M75

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

ronhar
M75