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OllyW M40

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Recent Training
16th May	General	1.3mi	10:51
15th May	General	1mi	10:28
14th May	General	1.7mi	15:19
14th May	General	17.5mi	2:22:38
11th May	General	4.5mi	36:07

12 Month Benchmarks	Run
Mile	6:59
5k	22:20
5mi	36:00
10k	44:51
10mi	1:12:28
Half	1:39:59

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Best Times
Best WAVA

Dist	Races	PB	WB	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012
400m	1	1:06 4:26/mi	65.42						1:06 65.42
1mi	2	5:33 5:33/mi	66.85						5:33 66.85		5:49 63.84
5km	5	18:24 5:55/mi	70.56					18:24 70.56		18:52 68.84	19:26 66.90
5mi	3	30:05 6:01/mi	70.88					30:05 70.88	31:12 68.35	31:15 68.24
10km	3	38:12 6:09/mi	69.94					39:37 67.44		38:43 69.01	38:12 69.94
10mi	2	1:05:00 6:30/mi	67.69					1:05:00 67.69	1:06:08 66.53
13.1mi	15	1:23:23 6:22/mi	70.02	1:47:00 54.56	1:33:53 62.19	1:35:33 61.10	1:32:20 63.23	1:27:35 66.66	1:25:23 68.38	1:23:23 70.02	1:26:35 67.43		1:23:47 69.68
15mi	2	1:39:02 6:36/mi	67.50					1:42:57 64.94		1:39:02 67.50
30km	2	2:06:06 6:46/mi	67.54						2:09:13 65.91	2:06:06 67.54
20mi	4	2:15:26 6:46/mi	67.47						2:23:50 63.53		2:15:26 67.47	2:22:28 64.14
26.2mi	13	2:59:01 6:50/mi	68.68	3:57:00 51.88	4:08:00 49.58	3:28:52 58.87	3:21:00 61.17	3:13:57 63.39	3:14:43 63.14	3:10:32 64.53	3:03:20 67.06	2:59:01 68.68	3:12:57 63.72

2012		Result	WAVA	Distance
22 Apr	London Marathon SB	3:12:57	63.72	26.2mi
4 Mar	Milton Keynes Half Marathon SB	1:23:47	69.68	13.1mi
2011		Result	WAVA	Distance
16 Oct	Abingdon Marathon PB	2:59:01	68.68	26.2mi
10 Apr	Brighton Marathon	3:06:00	66.10	26.2mi
6 Mar	Wymondham 20 SB	2:22:28	64.14	20mi
2010		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k PB	38:12	69.94	10km
21 Nov	St Neots Riverside Half Marathon	1:29:59	64.88	13.1mi
17 Oct	Abingdon Marathon SB	3:03:20	67.06	26.2mi
12 Sep	Grunty Fen Half Marathon SB	1:26:35	67.43	13.1mi
3 Jul	East Angular Hung Parliament Mile SB	5:49	63.84	1mi
16 May	Brathay Windermere Marathon	3:14:47	63.12	26.2mi
28 Mar	Oakley 20	2:19:16	65.61	20mi
7 Mar	Wymondham 20 PB	2:15:26	67.47	20mi
20 Feb	Cambridge parkrun SB	19:26	66.90	5km
6 Feb	Cambridge parkrun	19:37	66.27	5km
30 Jan	Cambridge parkrun	20:07	64.62	5km
2009		Result	WAVA	Distance
25 Oct	Frankfurt Marathon SB	3:10:32	64.53	26.2mi
4 Oct	Frostbite Friendly League St Neots SB	31:15	68.24	5mi
12 Jul	Felsted 10k SB	38:43	69.01	10km
20 Jun	Fetch 5,000m Cambridge Chunder SB	18:52	68.84	5km
14 Jun	Southend Half Marathon	1:26:25	67.56	13.1mi
10 May	Halstead & Essex Marathon	3:20:59	61.17	26.2mi
15 Feb	Stamford 30K PB	2:06:06	67.54	30km
8 Feb	Great Bentley Half Marathon PB	1:23:23	70.02	13.1mi
18 Jan	Folksworth 15 PB	1:39:02	67.50	15mi
2008		Result	WAVA	Distance
6 Dec	FetchEveryone East Angular 1 Mile Challenge 3 - Now it's Serious PB	5:33	66.85	1mi
6 Dec	FetchEveryone 400m Frolic PB	1:06	65.42	400m
16 Nov	St Neots Riverside Half Marathon	1:44:57	55.63	13.1mi
9 Nov	Frostbite Friendly League Bushfield SB	31:12	68.35	5mi
7 Sep	Kent Coastal Marathon SB	3:14:43	63.14	26.2mi
30 Mar	Sandy 10 SB	1:06:08	66.53	10mi
16 Mar	Oakley 20 SB	2:23:50	63.53	20mi
2 Mar	Reading Half Marathon SB	1:25:23	68.38	13.1mi
10 Feb	Stamford 30k SB	2:09:13	65.91	30km
3 Feb	Great Bentley Half Marathon	1:26:24	67.57	13.1mi
2007		Result	WAVA	Distance
14 Nov	Stevenage Midweek 5k Series - Race One PB	18:24	70.56	5km
11 Nov	Frostbite Friendly League Bushfield PB	30:05	70.88	5mi
13 May	Eye 10k SB	39:37	67.44	10km
15 Apr	Paris Marathon SB	3:13:57	63.39	26.2mi
25 Mar	Sandy 10 PB	1:05:00	67.69	10mi
11 Mar	Nike Milton Keynes Half Marathon SB	1:27:35	66.66	13.1mi
21 Jan	Folksworth 15 SB	1:42:57	64.94	15mi
2006		Result	WAVA	Distance
23 Apr	London Marathon SB	3:21:00	61.17	26.2mi
19 Mar	Bath Half SB	1:32:20	63.23	13.1mi
2005		Result	WAVA	Distance
11 Sep	Grunty Fen Half Marathon SB	1:35:33	61.10	13.1mi
17 Apr	London Marathon SB	3:28:52	58.87	26.2mi
20 Mar	Ironbridge Half Marathon	1:36:25	60.55	13.1mi
2004		Result	WAVA	Distance
14 Nov	St Neots Riverside Half Marathon SB	1:33:53	62.19	13.1mi
31 Oct	Snowdonia Marathon SB	4:08:00	49.58	26.2mi
12 Sep	Grunty Fen Half Marathon	1:37:49	59.69	13.1mi
2003		Result	WAVA	Distance
13 Apr	London Marathon SB	3:57:00	51.88	26.2mi
9 Mar	Great Eastern Run SB	1:47:00	54.56	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	0	47	107	96	70	0	0	0	0	0	0	0	321
2021	186	174	103	136	126	136	118	109	109	87	49	0	1334
2020	117	84	59	159	184	176	187	115	107	70	154	145	1556
2019	18	10	21	41	4	33	19	4	5	2	33	90	279
2018	0	0	0	0	0	0	0	0	8	41	20	29	98
2016	47	23	0	9	0	0	0	0	0	0	0	0	79
2015	57	30	66	55	54	21	111	61	5	16	9	12	497
2014	88	45	97	104	46	40	60	31	57	41	37	34	680
2013	74	23	48	50	10	0	23	65	77	25	35	41	470
2012	203	205	165	49	7	43	163	134	105	67	45	30	1217
2011	257	218	250	143	164	155	180	146	218	118	116	137	2102
2010	0	0	0	0	0	0	0	0	0	0.1	0	0	0.1
2010	120	154	209	224	140	127	156	260	287	101	121	134	2033
2009	227	166	107	164	163	204	164	222	154	126	20	63	1780
2008	144	147	153	0	63	140	146	214	44	152	156	174	1534

Mon 25th Apr Apr 25	Tue 26th Apr Apr 26	Wed 27th Apr Apr 27	Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1
4.5mi, 33:51 Run - General Split Summary === 1) 1m - 7:53(7:53/m) 145/158bpm [1142b/mi] 104cal 7.61/8.12mph 2) 1m - 7:34(7:34/m) 158/177bpm [1196b/mi] 109cal 7.93/8.2mph 3) 1m - 7:27(7:27/m) 164/172bpm [1223b/mi] 111cal 8.05/8.47mph 4) 1m - 7:33(7:33/m) 172/188bpm [1300b/mi] 121cal 7.94/8.45mph 5) 0.45m - 3:24(7:29/m) 174/179bpm [1302b/mi] 55cal 8.02/8.47mph Add a comment	5.1mi, 39:47 Run - General Split Summary === 1) 1m - 8:05(8:05/m) 135/141bpm [1092b/mi] 102cal 7.42/7.76mph 2) 1m - 7:48(7:48/m) 140/144bpm [1091b/mi] 103cal 7.7/8.33mph 3) 1m - 7:48(7:48/m) 145/153bpm [1132b/mi] 106cal 7.69/8.08mph 4) 1m - 7:39(7:39/m) 156/180bpm [1194b/mi] 112cal 7.84/8.35mph 5) 1m - 7:33(7:33/m) 171/179bpm [1290b/mi] 123cal 7.95/8.64mph 6) 0.12m - 54(7:20/m) 170/173bpm [1247b/mi] 14cal 8.18/7.62mph Add a comment	-	4.3mi, 33:54 Run - General Split Summary === 1) 1m - 8:11(8:11/m) 147/161bpm [1202b/mi] 118cal 7.34/7.74mph 2) 1m - 7:43(7:43/m) 155/163bpm [1196b/mi] 118cal 7.78/8.31mph 3) 1m - 7:46(7:46/m) 158/170bpm [1227b/mi] 121cal 7.73/7.93mph 4) 1m - 7:51(7:51/m) 167/185bpm [1312b/mi] 130cal 7.64/8.33mph 5) 0.3m - 2:23(7:56/m) 171/179bpm [1358b/mi] 41cal 7.56/8.01mph Add a comment	5.2mi, 39:36 Run - General Split Summary === 1) 1m - 8:05(8:05/m) 145/156bpm [1173b/mi] 115cal 7.42/8.08mph 2) 1m - 7:54(7:54/m) 156/164bpm [1232b/mi] 122cal 7.6/7.78mph 3) 1m - 7:48(7:48/m) 164/169bpm [1278b/mi] 126cal 7.7/8.08mph 4) 1m - 7:14(7:14/m) 164/172bpm [1187b/mi] 117cal 8.29/9.54mph 5) 1m - 7:18(7:18/m) 167/172bpm [1220b/mi] 121cal 8.21/8.72mph 6) 0.17m - 1:16(7:21/m) 165/168bpm [1212b/mi] 20cal 8.17/8.35mph Add a comment	7.3mi, 56:22 Run - General Split Summary === 1) 1m - 7:52(7:52/m) 141/154bpm [1108b/mi] 110cal 7.63/8.41mph 2) 1m - 7:48(7:48/m) 154/160bpm [1201b/mi] 120cal 7.7/8.08mph 3) 1m - 7:54(7:54/m) 157/163bpm [1239b/mi] 122cal 7.6/7.93mph 4) 1m - 7:46(7:46/m) 161/169bpm [1249b/mi] 124cal 7.73/9.16mph 5) 1m - 7:38(7:38/m) 160/165bpm [1220b/mi] 120cal 7.87/8.06mph 6) 1m - 7:38(7:38/m) 171/179bpm [1306b/mi] 133cal 7.86/8.35mph 7) 1m - 7:39(7:39/m) 173/178bpm [1322b/mi] 135cal 7.85/8.04mph 8) 0.29m - 2:09(7:29/m) 174/177bpm [1302b/mi] 38cal 8.02/8.37mph Add a comment	15.8mi, 2:05:13 Run - General Split Summary === 1) 1m - 8:15(8:15/m) 150/158bpm [1238b/mi] 124cal 7.27/7.64mph 2) 1m - 7:56(7:56/m) 158/169bpm [1255b/mi] 126cal 7.56/7.85mph 3) 1m - 8:00(8:00/m) 163/169bpm [1305b/mi] 131cal 7.49/7.81mph 4) 1m - 7:55(7:55/m) 167/175bpm [1322b/mi] 133cal 7.58/7.72mph 5) 1m - 7:55(7:55/m) 168/174bpm [1330b/mi] 134cal 7.58/7.72mph 6) 1m - 7:52(7:52/m) 171/184bpm [1345b/mi] 138cal 7.63/8.41mph 7) 1m - 7:54(7:54/m) 173/185bpm [1366b/mi] 140cal 7.6/8.54mph 8) 1m - 7:53(7:53/m) 163/179bpm [1285b/mi] 126cal 7.61/8.01mph 9) 1m - 7:58(7:58/m) 163/178bpm [1300b/mi] 127cal 7.53/7.68mph 10) 1m - 7:55(7:55/m) 173/182bpm [1369b/mi] 140cal 7.58/8.04mph 11) 1m - 7:59(7:59/m) 172/179bpm [1373b/mi] 140cal 7.52/7.66mph 12) 1m - 7:57(7:57/m) 172/178bpm [1368b/mi] 137cal 7.54/7.97mph 13) 1m - 7:57(7:57/m) 166/175bpm [1319b/mi] 129cal 7.55/7.87mph 14) 1m - 7:57(7:57/m) 160/164bpm [1273b/mi] 118cal 7.54/7.89mph 15) 1m - 7:57(7:57/m) 169/184bpm [1342b/mi] 134cal 7.55/7.85mph 16) 0.75m - 5:53(7:52/m) 170/184bpm [1338b/mi] 97cal 7.62/7.62mph Add a comment
Mon 2nd May May 2	Tue 3rd May May 3	Wed 4th May May 4	Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8
4.1mi, 32:12 Run - General Split Summary === 1) 1m - 8:21(8:21/m) 148/161bpm [1235b/mi] 121cal 7.19/7.58mph 2) 1m - 7:48(7:48/m) 153/160bpm [1193b/mi] 117cal 7.69/8.35mph 3) 1m - 7:40(7:40/m) 155/163bpm [1188b/mi] 116cal 7.83/8.54mph 4) 1m - 7:35(7:35/m) 161/172bpm [1221b/mi] 120cal 7.91/8.5mph 5) 0.11m - 48(7:27/m) 166/168bpm [1238b/mi] 13cal 8.05/7.97mph Add a comment	-	3.2mi, 26:30 Run - General Split Summary === 1) 1m - 8:34(8:34/m) 142/163bpm [1217b/mi] 121cal 7/7.64mph 2) 1m - 8:10(8:10/m) 159/177bpm [1298b/mi] 129cal 7.35/7.6mph 3) 1m - 8:20(8:20/m) 162/171bpm [1351b/mi] 134cal 7.2/7.72mph 4) 0.15m - 1:26(9:22/m) 166/170bpm [1554b/mi] 24cal 6.41/6.93mph Add a comment	5.2mi, 41:11 Run - General Split Summary === 1) 1m - 8:14(8:14/m) 147/159bpm [1209b/mi] 119cal 7.29/8.04mph 2) 1m - 8:05(8:05/m) 158/167bpm [1278b/mi] 126cal 7.42/7.91mph 3) 1m - 8:11(8:11/m) 165/169bpm [1349b/mi] 133cal 7.34/7.93mph 4) 1m - 7:53(7:53/m) 167/177bpm [1317b/mi] 130cal 7.61/8.1mph 5) 1m - 7:39(7:39/m) 169/191bpm [1293b/mi] 127cal 7.84/8.7mph 6) 0.16m - 1:09(7:22/m) 167/170bpm [1230b/mi] 19cal 8.14/8.04mph Add a comment	-	-	6.1mi, 49:06 Run - General Split Summary === 1) 1m - 8:34(8:34/m) 146/161bpm [1250b/mi] 122cal 7.01/7.72mph 2) 1m - 8:09(8:09/m) 151/193bpm [1231b/mi] 120cal 7.36/7.76mph 3) 1m - 8:08(8:08/m) 159/169bpm [1294b/mi] 125cal 7.37/7.93mph 4) 1m - 8:04(8:04/m) 169/185bpm [1364b/mi] 134cal 7.43/7.76mph 5) 1m - 7:56(7:56/m) 171/176bpm [1355b/mi] 133cal 7.57/7.85mph 6) 1m - 7:54(7:54/m) 171/182bpm [1351b/mi] 133cal 7.59/8.12mph 7) 0.05m - 22(7:15/m) 171/174bpm [1241b/mi] 6cal 8.27/7.87mph Add a comment
Mon 9th May May 9	Tue 10th May May 10	Wed 11th May May 11	Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15
1.3mi, 11:28 Run - General Split Summary === 1) 1m - 8:30(8:30/m) 168/174bpm [1427b/mi] 137cal 7.06/22.71mph 2) 0.34m - 2:58(8:37/m) 171/176bpm [1473b/mi] 49cal 6.97/7.1mph Add a comment 1.4mi, 11:00 Run - General Split Summary === 1) 1m - 8:05(8:05/m) 156/176bpm [1260b/mi] 122cal 7.43/7.97mph 2) 0.35m - 2:55(8:16/m) 166/173bpm [1372b/mi] 46cal 7.26/7.74mph Add a comment	7.3mi, 58:46 Run - General Split Summary === 1) 1m - 8:27(8:27/m) 152/174bpm [1284b/mi] 121cal 7.1/7.68mph 2) 1m - 8:00(8:00/m) 163/175bpm [1304b/mi] 123cal 7.5/7.93mph 3) 1m - 8:12(8:12/m) 171/179bpm [1402b/mi] 135cal 7.32/7.81mph 4) 1m - 8:11(8:11/m) 178/186bpm [1458b/mi] 146cal 7.33/7.91mph 5) 1m - 8:00(8:00/m) 174/186bpm [1392b/mi] 135cal 7.5/7.85mph 6) 1m - 7:57(7:57/m) 178/190bpm [1414b/mi] 140cal 7.55/7.81mph 7) 1m - 7:56(7:56/m) 177/180bpm [1403b/mi] 139cal 7.57/8.12mph 8) 0.27m - 2:03(7:44/m) 176/178bpm [1361b/mi] 35cal 7.76/8.35mph Add a comment	4.5mi, 36:07 Run - General Split Summary === 1) 1m - 8:24(8:24/m) 147/173bpm [1235b/mi] 114cal 7.14/7.72mph 2) 1m - 7:52(7:52/m) 161/176bpm [1266b/mi] 118cal 7.63/7.83mph 3) 1m - 7:58(7:58/m) 167/174bpm [1329b/mi] 124cal 7.54/8.06mph 4) 1m - 8:01(8:01/m) 172/178bpm [1379b/mi] 131cal 7.48/8.1mph 5) 0.5m - 3:53(7:44/m) 175/179bpm [1354b/mi] 65cal 7.75/8.47mph Add a comment	-	-	1.7mi, 15:19 Run - General Split Summary === 1) 1m - 9:21(9:21/m) 169/181bpm [1579b/mi] 150cal 6.42/6.97mph 2) 0.66m - 5:59(9:05/m) 175/180bpm [1590b/mi] 100cal 6.6/6.93mph Add a comment 17.5mi, 2:22:38 Run - General Split Summary === 1) 1m - 8:19(8:19/m) 150/158bpm [1248b/mi] 115cal 7.21/7.66mph 2) 1m - 8:02(8:02/m) 156/160bpm [1252b/mi] 116cal 7.47/8.08mph 3) 1m - 8:12(8:12/m) 160/166bpm [1312b/mi] 122cal 7.32/7.68mph 4) 1m - 8:04(8:04/m) 166/173bpm [1339b/mi] 125cal 7.44/7.64mph 5) 1m - 8:03(8:03/m) 167/173bpm [1345b/mi] 125cal 7.45/7.66mph 6) 1m - 8:00(8:00/m) 167/175bpm [1336b/mi] 124cal 7.5/7.85mph 7) 1m - 8:04(8:04/m) 167/169bpm [1348b/mi] 125cal 7.44/8.12mph 8) 1m - 8:02(8:02/m) 174/181bpm [1399b/mi] 135cal 7.46/7.78mph 9) 1m - 8:16(8:16/m) 177/185bpm [1462b/mi] 142cal 7.26/7.53mph 10) 1m - 8:00(8:00/m) 173/179bpm [1383b/mi] 131cal 7.5/7.76mph 11) 1m - 8:06(8:06/m) 171/178bpm [1385b/mi] 130cal 7.41/7.78mph 12) 1m - 8:08(8:08/m) 171/175bpm [1390b/mi] 129cal 7.38/7.7mph 13) 1m - 8:11(8:11/m) 171/176bpm [1398b/mi] 130cal 7.34/7.72mph 14) 1m - 8:14(8:14/m) 172/180bpm [1417b/mi] 133cal 7.28/7.51mph 15) 1m - 8:14(8:14/m) 176/182bpm [1448b/mi] 140cal 7.29/7.78mph 16) 1m - 8:17(8:17/m) 178/186bpm [1476b/mi] 143cal 7.24/8.08mph 17) 1m - 8:17(8:17/m) 178/186bpm [1474b/mi] 143cal 7.24/7.95mph 18) 0.5m - 4:09(8:18/m) 176/182bpm [1461b/mi] 70cal 7.23/7.47mph Add a comment	1mi, 10:28 Run - General Split Summary === 1) 1m - 10:06(10:06/m) 143/156bpm [1445b/mi] 131cal 5.94/6.72mph 2) 0.04m - 22(8:35/m) 148/149bpm [1271b/mi] 5cal 6.99/5.91mph Add a comment
Mon 16th May May 16	Tue 17th May May 17	Wed 18th May May 18	Thu 19th May May 19	Fri 20th May May 20	Sat 21st May May 21	Sun 22nd May May 22
1.3mi, 10:51 Run - General Split Summary === 1) 1m - 8:19(8:19/m) 149/164bpm [1240b/mi] 111cal 7.21/7.85mph 2) 0.29m - 2:31(8:37/m) 165/176bpm [1422b/mi] 37cal 6.96/7.37mph Add a comment	-	-	-	-	-	-

OllyW M40

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