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pmichalski

M40

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Mileage
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Almost Athletes

Miles
4608
Miles
410
Miles
289

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Recent Training
22nd Apr	General	5mi	45:41
21st Apr	General	5mi	45:34
20th Apr	General	6.6mi	1:00:05
18th Apr	General	5mi	45:03
17th Apr	General	5.2mi	49:35

12 Month Benchmarks	Run
Mile	7:05
5k	23:24
5mi	40:03
10k	52:44
10mi	1:35:39
Half	2:25:28

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Best Times
Best WAVA

Dist	Races	PB	WB

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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	0	10	0	0	0	0	0	0	0	0	0	0	10
2024	76	114	108	80	0	0	0	0	0	0	0	0	377
2023	0	2	7	3	0	0	0	0	0	0	0	1	13
2023	83	95	118	122	134	115	101	102	65	55	91	77	1158
2022	0	0	15	34	0	26	11	0	26	8	3	0	122
2022	42	27	55	39	74	88	73	106	122	129	115	59	929
2022	0	0	0	0	0	24	17	12	0	0	0	0	52
2021	0	0	0	44	5	3	0	0	0	0	0	0	52
2021	1	0	142	0	0	0	0	0	18	4	5	16	187
2021	0	0	0	26	0	50	118	93	0	20	1	0	308
2020	3	0	10	50	14	6	4	3	0	0	2	0	91
2020	156	148	131	101	190	168	260	71	137	138	146	165	1812
2020	0	0	0	29	20	0	0	0	0	0	0	0	50
2019	0	0	0	0	0	0	0	0	0	0	0	144	144

Wed 27th Mar Mar 27	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
5.4mi, 48:28 Run - General 1) 0.54mi - 5:00(9:14/mi) 143/157bpm [1320b/mi] 69cal 379/473W 2) 1mi - 8:58(8:58/mi) 158/164bpm [1418b/mi] 134cal 357/450W 3) 1mi - 8:36(8:36/mi) 163/169bpm [1403b/mi] 131cal 376/500W 4) 0.28mi - 2:25(8:37/mi) 164/168bpm [1412b/mi] 37cal 354/372W 5) 1mi - 9:03(9:03/mi) 164/169bpm [1483b/mi] 134cal 364/464W 6) 0.67mi - 5:57(8:54/mi) 169/172bpm [1504b/mi] 91cal 385/439W 7) 0.56mi - 5:00(8:59/mi) 167/174bpm [1500b/mi] 75cal 354/387W 8) 0.39mi - 3:28(8:59/mi) 170/174bpm [1527b/mi] 53cal 362/381W Add a comment	-	5.1mi, 1:11:41 Run - General 1) 0.35mi - 5:00(14:07/mi) 137/152bpm [1935b/mi] 62cal 277/525W 2) 1mi - 16:17(16:17/mi) 157/169bpm [2555b/mi] 222cal 250/605W 3) 0.23mi - 3:43(16:13/mi) 155/169bpm [2512b/mi] 50cal 210/463W 4) 0.85mi - 15:00(17:36/mi) 145/171bpm [2553b/mi] 163cal 207/532W 5) 0.42mi - 5:00(11:52/mi) 157/164bpm [1864b/mi] 66cal 303/412W 6) 1mi - 12:22(12:22/mi) 152/168bpm [1880b/mi] 145cal 262/433W 7) 1mi - 12:08(12:08/mi) 151/163bpm [1832b/mi] 137cal 234/420W 8) 0.22mi - 2:11(9:54/mi) 162/166bpm [1604b/mi] 31cal 332/397W Add a comment	4.8mi, 41:52 Run - General 1) 0.58mi - 5:00(8:41/mi) 147/164bpm [1275b/mi] 70cal 379/461W 2) 1mi - 8:17(8:17/mi) 166/171bpm [1376b/mi] 129cal 385/524W 3) 1mi - 9:43(9:43/mi) 157/172bpm [1525b/mi] 133cal 335/478W 4) 0.24mi - 2:00(8:19/mi) 174/176bpm [1446b/mi] 32cal 387/432W 5) 1mi - 8:22(8:22/mi) 175/177bpm [1464b/mi] 133cal 385/494W 6) 0.43mi - 3:30(8:11/mi) 177/180bpm [1449b/mi] 56cal 396/506W 7) 0.58mi - 5:00(8:38/mi) 177/179bpm [1529b/mi] 80cal 377/411W Add a comment 4.8mi, 41:52 Run - General 1) 0.58mi - 5:00(8:41/mi) 147/164bpm [1275b/mi] 70cal 379/461W 2) 1mi - 8:17(8:17/mi) 166/171bpm [1376b/mi] 129cal 385/524W 3) 1mi - 9:43(9:43/mi) 157/172bpm [1525b/mi] 133cal 335/478W 4) 0.24mi - 2:00(8:19/mi) 174/176bpm [1446b/mi] 32cal 387/432W 5) 1mi - 8:22(8:22/mi) 175/177bpm [1464b/mi] 133cal 385/494W 6) 0.43mi - 3:30(8:11/mi) 177/180bpm [1449b/mi] 56cal 396/506W 7) 0.58mi - 5:00(8:38/mi) 177/179bpm [1529b/mi] 80cal 377/411W Add a comment 4.8mi, 41:52 Run - General 1) 0.58mi - 5:00(8:41/mi) 147/164bpm [1275b/mi] 70cal 379/461W 2) 1mi - 8:17(8:17/mi) 166/171bpm [1376b/mi] 129cal 385/524W 3) 1mi - 9:43(9:43/mi) 157/172bpm [1525b/mi] 133cal 335/478W 4) 0.24mi - 2:00(8:19/mi) 174/176bpm [1446b/mi] 32cal 387/432W 5) 1mi - 8:22(8:22/mi) 175/177bpm [1464b/mi] 133cal 385/494W 6) 0.43mi - 3:30(8:11/mi) 177/180bpm [1449b/mi] 56cal 396/506W 7) 0.58mi - 5:00(8:38/mi) 177/179bpm [1529b/mi] 80cal 377/411W Add a comment	-	7.3mi, 1:10:18 Run - General 1) 0.53mi - 5:00(9:27/mi) 136/150bpm [1285b/mi] 66cal 368/470W 2) 1mi - 9:55(9:55/mi) 151/159bpm [1497b/mi] 139cal 344/421W 3) 1mi - 9:23(9:23/mi) 154/162bpm [1446b/mi] 133cal 346/406W 4) 1mi - 9:00(9:00/mi) 158/161bpm [1423b/mi] 131cal 348/420W 5) 0.18mi - 1:41(9:17/mi) 161/161bpm [1494b/mi] 25cal 343/367W 6) 1mi - 8:48(8:48/mi) 163/167bpm [1436b/mi] 130cal 353/448W 7) 1mi - 8:45(8:45/mi) 169/175bpm [1478b/mi] 133cal 375/462W 8) 0.28mi - 2:27(8:48/mi) 173/176bpm [1523b/mi] 38cal 384/431W 9) 0.29mi - 5:00(17:08/mi) 138/173bpm [2364b/mi] 40cal 157/412W 10) 1mi - 10:18(10:18/mi) 154/169bpm [1585b/mi] 129cal 303/490W Add a comment	-
Wed 3rd Apr Apr 3	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
6.8mi, 1:00:17 Run - General 1) 0.55mi - 5:00(9:05/mi) 146/155bpm [1327b/mi] 69cal 366/505W 2) 1mi - 9:06(9:06/mi) 154/166bpm [1402b/mi] 131cal 373/521W 3) 1mi - 8:33(8:33/mi) 164/169bpm [1403b/mi] 129cal 351/422W 4) 1mi - 8:58(8:58/mi) 167/170bpm [1498b/mi] 137cal 381/492W 5) 0.38mi - 3:22(8:52/mi) 168/172bpm [1490b/mi] 51cal 386/421W 6) 1mi - 8:48(8:48/mi) 165/172bpm [1452b/mi] 131cal 385/472W 7) 1mi - 9:10(9:10/mi) 169/175bpm [1550b/mi] 137cal 375/482W 8) 0.23mi - 2:02(8:56/mi) 171/174bpm [1526b/mi] 31cal 358/401W 9) 0.56mi - 5:00(8:51/mi) 165/175bpm [1461b/mi] 72cal 363/467W 10) 0.03mi - 17(8:44/mi) 171/171bpm [1494b/mi] 4cal 388/421W Add a comment	6.3mi, 1:00:14 Run - General 1) 1mi - 8:56(8:56/mi) 155/167bpm [1385b/mi] 130cal 386/506W 2) 0.6mi - 6:04(10:10/mi) 159/167bpm [1618b/mi] 85cal 337/418W 3) 1mi - 9:47(9:47/mi) 163/170bpm [1595b/mi] 142cal 343/410W 4) 1mi - 9:38(9:38/mi) 167/173bpm [1608b/mi] 140cal 339/451W 5) 1mi - 9:14(9:14/mi) 171/176bpm [1580b/mi] 140cal 342/445W 6) 0.16mi - 1:21(8:24/mi) 173/175bpm [1452b/mi] 21cal 374/420W 7) 0.01mi - 4(10:26/mi) 175/175bpm [1827b/mi] 1cal 396/398W 8) 1mi - 10:56(10:56/mi) 162/176bpm [1772b/mi] 139cal 285/498W 9) 0.47mi - 4:04(8:36/mi) 170/179bpm [1463b/mi] 61cal 380/527W 10) 0.01mi - 9(15:21/mi) 176/176bpm [2701b/mi] 2cal 151/251W Add a comment	-	5.6mi, 50:43 Run - General 1) 0.45mi - 5:00(11:01/mi) 128/147bpm [1409b/mi] 57cal 270/412W 2) 1mi - 8:59(8:59/mi) 155/160bpm [1392b/mi] 130cal 372/528W 3) 1mi - 8:28(8:28/mi) 156/163bpm [1320b/mi] 123cal 389/543W 4) 1mi - 8:12(8:12/mi) 169/175bpm [1385b/mi] 128cal 421/623W 5) 0.54mi - 4:22(8:07/mi) 176/179bpm [1430b/mi] 70cal 420/528W 6) 1mi - 8:17(8:17/mi) 176/180bpm [1459b/mi] 132cal 407/568W 7) 0.23mi - 1:43(7:24/mi) 166/179bpm [1228b/mi] 25cal 391/447W 8) 0.29mi - 5:00(17:04/mi) 144/175bpm [2457b/mi] 41cal 171/438W 9) 0.04mi - 43(16:21/mi) 135/137bpm [2207b/mi] 5cal 139/180W Add a comment	-	-	-
Wed 10th Apr Apr 10	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
5mi, 46:12 Run - General 1) 1mi - 8:49(8:49/mi) 147/159bpm [1295b/mi] 125cal 384/578W 2) 0.66mi - 6:11(9:24/mi) 147/160bpm [1381b/mi] 85cal 337/403W 3) 1mi - 9:25(9:25/mi) 155/159bpm [1461b/mi] 136cal 342/396W 4) 0.07mi - 35(8:33/mi) 153/154bpm [1309b/mi] 8cal 322/351W 5) 0.54mi - 5:00(9:20/mi) 156/160bpm [1455b/mi] 72cal 349/449W 6) 1mi - 9:21(9:21/mi) 154/158bpm [1440b/mi] 133cal 341/440W 7) 0.61mi - 5:39(9:17/mi) 159/163bpm [1477b/mi] 81cal 348/477W 8) 0.14mi - 1:12(8:32/mi) 163/163bpm [1391b/mi] 18cal 355/437W Add a comment	6mi, 56:20 Run - General 1) 0.55mi - 5:00(9:03/mi) 146/162bpm [1320b/mi] 69cal 393/586W 2) 1mi - 9:27(9:27/mi) 159/165bpm [1503b/mi] 137cal 358/484W 3) 1mi - 9:31(9:31/mi) 159/165bpm [1514b/mi] 137cal 351/460W 4) 1mi - 9:18(9:18/mi) 166/170bpm [1544b/mi] 138cal 366/482W 5) 0.19mi - 1:43(9:03/mi) 165/168bpm [1492b/mi] 26cal 344/366W 6) 1mi - 9:19(9:19/mi) 169/174bpm [1576b/mi] 141cal 354/428W 7) 0.71mi - 6:42(9:26/mi) 172/175bpm [1621b/mi] 102cal 351/414W 8) 0.54mi - 5:00(9:14/mi) 171/173bpm [1578b/mi] 76cal 336/438W 9) 0.04mi - 19(9:00/mi) 170/171bpm [1529b/mi] 5cal 330/370W Add a comment	5.4mi, 48:54 Run - General 1) 0.53mi - 5:00(9:26/mi) 144/151bpm [1357b/mi] 68cal 328/405W 2) 1mi - 9:07(9:07/mi) 157/161bpm [1430b/mi] 133cal 349/464W 3) 1mi - 9:06(9:06/mi) 161/167bpm [1465b/mi] 134cal 360/460W 4) 1mi - 8:58(8:58/mi) 167/172bpm [1498b/mi] 136cal 367/453W 5) 0.3mi - 2:49(9:32/mi) 168/171bpm [1600b/mi] 41cal 326/386W 6) 0.89mi - 8:09(9:08/mi) 170/176bpm [1553b/mi] 125cal 371/481W 7) 0.56mi - 5:00(8:52/mi) 170/174bpm [1508b/mi] 75cal 357/447W 8) 0.09mi - 44(8:37/mi) 169/171bpm [1456b/mi] 11cal 384/443W Add a comment	6.6mi, 1:00:08 Run - General 1) 1mi - 9:57(9:57/mi) 143/152bpm [1423b/mi] 131cal 316/445W 2) 0.54mi - 5:03(9:24/mi) 152/156bpm [1429b/mi] 74cal 349/416W 3) 1mi - 8:00(8:00/mi) 159/169bpm [1271b/mi] 120cal 404/519W 4) 1mi - 7:39(7:39/mi) 173/179bpm [1324b/mi] 124cal 422/517W 5) 0.54mi - 4:21(8:01/mi) 175/177bpm [1402b/mi] 70cal 409/502W 6) 0.63mi - 5:02(8:00/mi) 176/179bpm [1407b/mi] 81cal 401/486W 7) 1mi - 10:31(10:31/mi) 153/177bpm [1610b/mi] 124cal 302/472W 8) 0.34mi - 4:29(12:59/mi) 143/153bpm [1857b/mi] 43cal 247/343W 9) 0.54mi - 5:05(9:23/mi) 152/162bpm [1425b/mi] 72cal 378/474W Add a comment	4.1mi, 42:00 Run - General 1) 0.5mi - 5:00(10:01/mi) 137/143bpm [1373b/mi] 64cal 317/399W 2) 1mi - 9:52(9:52/mi) 146/153bpm [1442b/mi] 138cal 338/449W 3) 1mi - 9:51(9:51/mi) 152/158bpm [1497b/mi] 141cal 343/410W 4) 0.03mi - 17(10:06/mi) 158/158bpm [1595b/mi] 4cal 347/353W 5) 1mi - 9:36(9:36/mi) 155/161bpm [1489b/mi] 137cal 327/416W 6) 0.26mi - 2:24(9:16/mi) 158/163bpm [1464b/mi] 34cal 356/452W 7) 0.35mi - 5:00(14:10/mi) 129/164bpm [1827b/mi] 41cal 183/438W Add a comment	-	-
Wed 17th Apr Apr 17	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
5.2mi, 49:35 Run - General 1) 1mi - 9:15(9:15/mi) 143/160bpm [1324b/mi] 125cal 363/511W 2) 1mi - 9:06(9:06/mi) 157/163bpm [1429b/mi] 134cal 360/445W 3) 1mi - 9:36(9:36/mi) 155/163bpm [1488b/mi] 137cal 344/452W 4) 1mi - 9:36(9:36/mi) 161/168bpm [1546b/mi] 142cal 352/462W 5) 1mi - 10:07(10:07/mi) 161/168bpm [1628b/mi] 144cal 325/475W 6) 0.21mi - 1:55(8:56/mi) 164/168bpm [1464b/mi] 29cal 365/397W Add a comment	5mi, 45:03 Run - General 1) 1mi - 9:02(9:02/mi) 148/162bpm [1338b/mi] 131cal 388/488W 2) 0.61mi - 5:58(9:51/mi) 147/156bpm [1448b/mi] 83cal 333/387W 3) 1mi - 8:59(8:59/mi) 160/164bpm [1439b/mi] 136cal 361/402W 4) 0.76mi - 6:01(7:51/mi) 168/174bpm [1320b/mi] 96cal 394/504W 5) 0mi - 2(12:14/mi) 171/171bpm [2092b/mi] 439/439W 6) 1mi - 9:09(9:09/mi) 170/176bpm [1554b/mi] 141cal 374/478W 7) 0.6mi - 5:51(9:41/mi) 164/172bpm [1589b/mi] 84cal 323/448W 8) 0mi - 1(6:30/mi) 133/133bpm [865b/mi] 184/194W Add a comment	-	6.6mi, 1:00:05 Run - General 1) 1mi - 9:36(9:36/mi) 146/157bpm [1401b/mi] 132cal 334/436W 2) 0.55mi - 5:24(9:50/mi) 149/158bpm [1464b/mi] 74cal 340/447W 3) 1mi - 9:43(9:43/mi) 144/156bpm [1400b/mi] 129cal 329/413W 4) 1mi - 8:45(8:45/mi) 160/169bpm [1401b/mi] 130cal 367/472W 5) 0.19mi - 1:31(7:59/mi) 166/168bpm [1325b/mi] 23cal 383/446W 6) 1mi - 8:17(8:17/mi) 168/170bpm [1391b/mi] 129cal 385/457W 7) 0.22mi - 1:43(7:56/mi) 171/172bpm [1357b/mi] 28cal 417/498W 8) 1mi - 8:53(8:53/mi) 160/174bpm [1423b/mi] 128cal 364/437W 9) 0.64mi - 6:07(9:32/mi) 156/160bpm [1488b/mi] 86cal 334/391W 10) 0.01mi - 5(8:41/mi) 157/157bpm [1363b/mi] 1cal 365/379W Add a comment	5mi, 45:34 Run - General 1) 0.53mi - 5:00(9:26/mi) 140/150bpm [1321b/mi] 67cal 348/446W 2) 1mi - 10:13(10:13/mi) 143/153bpm [1461b/mi] 135cal 304/451W 3) 1mi - 8:44(8:44/mi) 152/163bpm [1328b/mi] 124cal 386/523W 4) 0.12mi - 1:03(8:28/mi) 151/152bpm [1277b/mi] 15cal 348/424W 5) 1mi - 8:39(8:39/mi) 158/165bpm [1367b/mi] 129cal 379/551W 6) 0.74mi - 6:21(8:37/mi) 164/168bpm [1414b/mi] 96cal 389/466W 7) 0.57mi - 5:00(8:50/mi) 163/166bpm [1440b/mi] 75cal 366/461W 8) 0.06mi - 34(9:15/mi) 164/165bpm [1516b/mi] 9cal 373/507W Add a comment	5mi, 45:41 Run - General 1) 1mi - 10:03(10:03/mi) 132/154bpm [1326b/mi] 123cal 257/490W 2) 0.43mi - 4:57(11:25/mi) 148/166bpm [1690b/mi] 65cal 284/352W 3) 1mi - 6:27(6:27/mi) 133/161bpm [857b/mi] 69cal 416/684W 4) 0.96mi - 8:33(8:53/mi) 147/159bpm [1305b/mi] 113cal 361/609W 5) 0mi - 3(10:50/mi) 156/156bpm [1689b/mi] 351/351W 6) 1mi - 9:13(9:13/mi) 157/161bpm [1447b/mi] 132cal 344/396W 7) 0.57mi - 5:47(10:14/mi) 150/162bpm [1534b/mi] 74cal 313/416W 8) 0.07mi - 38(9:24/mi) 161/161bpm [1513b/mi] 9cal 325/418W Add a comment	-

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