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Dave W is a Fetch Supporter!

Dave W M55

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Race Times

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Mileage

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No clubs listed.

Races
48
Miles
1299
Miles
37574
5k
20:53
5M
36:24
10k
44:25
10M
1:18:18

About Me

Retired now. It's great!

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2021 Targets

BIKE
7000

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Best Times
Best WAVA

Dist	Races	PB	2007	2008	2009	2010	2011
4km	1	21:49 8:47/mi				21:49
5km	14	20:53 6:43/mi		20:53	21:38	23:08
5mi	1	36:24 7:17/mi			36:24
10km	21	44:25 7:09/mi	46:18	44:25	46:24	50:14	53:07
12km	2	58:47 7:53/mi		58:47
14km	2	1:20:07 9:13/mi		1:29:53	1:20:07
15km	1	1:30:32 9:43/mi		1:30:32
16km	1	1:41:23 10:12/mi			1:41:23
10mi	1	1:18:18 7:50/mi		1:18:18
14mi	1	1:55:00 8:13/mi			1:55:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	213	0	0	0	0	0	0	0	0	0	0	0	213
2020	0	0	0	0	0	0	0	0	3	3	0	0	6
2020	509	344	625	631	622	633	591	534	484	386	357	295	6011
2019	4	0	5	0	0	0	0	0	0	0	0	0	9
2019	93	146	488	577	486	442	503	501	505	496	386	406	5029
2018	0	0	0	0	0	0	0	0	0	0	0	15	15
2018	294	634	405	474	542	646	337	473	364	392	134	325	5021
2017	441	319	345	248	442	266	127	393	243	285	260	294	3663
2016	1	0	0	0	0	0	0	0	0	0	0	0	1
2016	345	229	329	220	102	528	249	216	191	327	249	73	3056
2015	14	21	11	11	6	17	4	14	0	0	0	0	99
2015	349	345	318	358	172	381	257	401	308	384	254	62	3588
2014	11	8	26	10	28	20	6	12	5	10	13	0	148
2014	462	383	349	335	334	321	331	375	177	259	308	374	4009
2013	17	4	0	0	0	0	0	0	0	0	1	0	21
2013	213	215	273	264	150	246	184	174	234	258	232	158	2602
2012	12	3	7	5	13	2	0	4	0	2	1	0	48
2012	246	183	101	69	134	71	154	326	176	227	34	31	1752
2011	8	5	0	0	11	6	9	6	6	20	11	8	88
2011	216	177	75	117	255	161	80	221	249	162	232	183	2128
2010	37	5	21	61	68	21	2	0	0	1	6	0	223
2010	0	0	11	0	0	0	0	0	26	113	198	155	502
2009	67	73	102	47	91	40	75	69	47	0	14	13	640

Mon 21st Dec Dec 21	Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25	Sat 26th Dec Dec 26	Sun 27th Dec Dec 27
27.4mi, 1:37:25 Cycling - wattbike Beach Road, Melbourne. Pretty flat. Avg Power 139W. Toughness 236. Seem to be lacking stamina at the moment. Start off with relatively high power, but this drops over time as I find it more difficult to push hard. Def something to work on through the winter. Add a comment 0mi, 4:00 Cross-Training - Kettlebells Add a comment 0mi, 4:00 Cross-Training - Other Add a comment 0mi, 4:00 Cross-Training - Core Add a comment 0mi, 2:00 Cross-Training - Sets - Pressups Add a comment 0mi, 6:00 Cross-Training - Weights Dropped down quite a bit of weight and upping the reps. Muscle stamina more important to me than "big guns". Add a comment	25mi, 1:27:25 Cycling - wattbike LONG TEST. Flat. Along the Danube. Avg Power 142W. Toughness 254. Some step ups and step downs for the first ten or so miles. Take this as a test for future ref. Add a comment 0mi, 6:00 Cross-Training - Kettlebells Add a comment 0mi, 5:00 Cross-Training - Other Add a comment 0mi, 6:00 Cross-Training - Core Add a comment 0mi, 3:00 Cross-Training - Sets - Pressups Add a comment 0mi, 6:00 Cross-Training - Weights Add a comment	11mi, 39:48 Cycling - wattbike Mountain Division, Maine. Relatively easy. Avg Power 159W. Toughness 125. Able to put more effort in due to shortness of route. Always makes me sweat. Add a comment 0mi, 4:00 Cross-Training - Kettlebells Add a comment 0mi, 4:00 Cross-Training - Core Add a comment 0mi, 2:00 Cross-Training - Sets - Pressups Add a comment 0mi, 3:00 Cross-Training - Weights Add a comment	-	-	-	22.6mi, 1:19:12 Cycling - wattbike EASYish. Trieste, Italia. Avg Power:149W. Toughness:209. One longish climb, but pretty shallow. Not a bad ride. Add a comment 0mi, 6:00 Cross-Training - Kettlebells Add a comment 0mi, 5:00 Cross-Training - Other Add a comment 0mi, 4:00 Cross-Training - Core Add a comment 0mi, 2:00 Cross-Training - Sets - Pressups Add a comment 0mi, 7:00 Cross-Training - Weights Add a comment
Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3
17mi, 1:20:26 Cycling - wattbike Jolly Acres Gravel Loop, Maryland. Avg Power: 150. Toughness: 251. Pretty tough. The absolute definition of undulating. There wasn't a level part of the course. Soe pretty steep ups. Wattbike riding SOOO MUCH harder than the exercise bike. I'll either get really fit or knackered. Add a comment 0mi, 6:00 Cross-Training - Kettlebells Add a comment 0mi, 5:00 Cross-Training - Other Add a comment 0mi, 4:00 Cross-Training - Core Add a comment 0mi, 2:00 Cross-Training - Sets - Pressups Add a comment 0mi, 6:00 Cross-Training - Weights Add a comment	19.8mi, 1:26:07 Cycling - wattbike Lands End to St Ives. Avg Power: 149. Toughness: 279. This was pretty tough again. Tried a different tack, trying to keep the instantaneous watts down below 200. Not always possible, as there were some really steep short climbs on this course. But seemed okay. Wattbiking is hard work with FulGaz. Add a comment 0mi, 6:00 Cross-Training - Kettlebells Add a comment 0mi, 5:00 Cross-Training - Other Add a comment 0mi, 4:00 Cross-Training - Core Add a comment 0mi, 2:00 Cross-Training - Sets - Pressups Add a comment 0mi, 7:00 Cross-Training - Weights Add a comment	13.9mi, 49:50 Cycling - wattbike TEST COURSE SHORT (but not run as a test). Lauwers Lake, Holland. Avg Power: 130W. Toughness: 179. Flat. Tried for a recovery ride today. Nice and virtually pan flat. Kept the power down low. Going to take this as the short test course. Add a comment 0mi, 6:00 Cross-Training - Kettlebells Add a comment 0mi, 5:00 Cross-Training - Other Add a comment 0mi, 4:00 Cross-Training - Core Add a comment 0mi, 2:00 Cross-Training - Sets - Pressups Add a comment 0mi, 6:00 Cross-Training - Weights Add a comment	10.5mi, 36:53 Cycling - wattbike Lauwers Lake II. Avg Power: 138W. Toughness: 99. Pan flat. Nice steady ride to finish the year off. Will be doing a test ride early next year to set the benchmark for the training. The Wattbike is great. Add a comment 0mi, 6:00 Cross-Training - Kettlebells Add a comment 0mi, 4:00 Cross-Training - Core Add a comment 0mi, 2:00 Cross-Training - Sets - Pressups Add a comment 0mi, 4:00 Cross-Training - Weights Add a comment	25mi, 1:23:17 Cycling - wattbike TEST. Long Flat. Along the Danube. Avg Power: 161W. Toughness: 254. Avg RPM: 76. Test format sorted now. This was hard work, and will be a good marker for where I am. Finding that I was having to go down the gears, from 12th to 9th, to be able to keep the revs up. Obviously means slower and less power output, but it's a good starter for 10. Quite enjoyable in a masochistic sort of way. Add a comment 0mi, 5:00 Cross-Training - Kettlebells Add a comment 0mi, 5:00 Cross-Training - Other Add a comment 0mi, 8:00 Cross-Training - Core Add a comment 0mi, 4:00 Cross-Training - Sets - Pressups Add a comment 0mi, 4:00 Cross-Training - Weights Add a comment	19.1mi, 1:11:35 Cycling - wattbike Lake Placid to Keene, NY State. RECOVERY. This is a good recovery ride, cos there is a good long drag that tops out at just over 7%, and a lot of downhill. Uses different muscles to the flat test from yesterday. Plan starting to come together. This was a good ride as well. Add a comment 0mi, 5:00 Cross-Training - Kettlebells Add a comment 0mi, 5:00 Cross-Training - Other Add a comment 0mi, 4:00 Cross-Training - Sets - Pressups Add a comment 0mi, 4:00 Cross-Training - Weights Add a comment 0mi, 8:00 Cross-Training - Core Add a comment	20.4mi, 1:20:15 Cycling - wattbike Vancouver Stanley Park. Moderate. Not a bad ride, flat first half, then a big lump, and then turned more undulating, topping off with a 13% rise, but none of them very long. Just rode how I felt, and it was okay. Add a comment 0mi, 4:00 Cross-Training - Kettlebells Add a comment 0mi, 4:00 Cross-Training - Other Add a comment 0mi, 4:00 Cross-Training - Core Add a comment 0mi, 2:00 Cross-Training - Sets - Pressups Slight strain in my upper right back, so not too much of any X-training today. Add a comment 0mi, 3:00 Cross-Training - Weights Add a comment
Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10
6.3mi, 45:14 Cycling - wattbike Cross of Greet. HILLS SHORT. Quite hard. Avg Power: 161w. Toughness: 199. Short, but into the climbing straight away. No real drama's. Looks like a nice ride and is doable from here, so one I'll have a go at this spring, hopefully. Add a comment 0mi, 4:00 Cross-Training - Kettlebells Add a comment 0mi, 4:00 Cross-Training - Core Add a comment 0mi, 2:00 Cross-Training - Sets - Pressups Still feel the muscle upper back right. Add a comment	21.6mi, 1:23:03 Cycling - wattbike Windsor Castle. EASY. Avg Power: 135w. Toughness: 240. Worked reasonably hard for the first two thirds of this, which was pretty flat, then took it easy(ish) for the last third, which was mostly uphill. Add a comment 0mi, 4:00 Cross-Training - Kettlebells Still twinges in my back. But manageable. Add a comment 0mi, 6:00 Cross-Training - Core Add a comment 0mi, 3:00 Cross-Training - Sets - Pressups Add a comment	14.1mi, 1:20:01 Cycling - wattbike Going to the Sun Road, Montana. HILLY. Avg Power: 155w. Toughness: 365. First one I've bailed on, but was a bad choice. Looked a lot easier in profile and in the blurb than it actually was. A really long drag at the end, and ran out of time, and steam. Will do this one at some point in the future. Add a comment	-	-	18.4mi, 1:33:26 Cycling - wattbike Hermanus Township and Trails, SA. HILLY. Avg Power: 146w. Toughness: 326. Two long, sometimes very steep, hills. I seem to run out of sustained power very quickly, and that's without the gravity aspect. But this training is a lot more taxing, so pretty sure that this will work. Add a comment	37.5mi, 2:11:45 Cycling - wattbike Al Qudra, Dubai. FLAT. Avg Power: 145w. Toughness: 338. Long and a bit boring, cos all there was was sand dunes. But some good miles, and it always makes me sweat, a lot more than the exercise bike did. Add a comment 0mi, 3:00 Cross-Training - Kettlebells Add a comment 0mi, 6:00 Cross-Training - Core Add a comment 0mi, 1:00 Cross-Training - Sets - Pressups Still a tiny little twinge, but a lot better than it was. Add a comment
Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17
21.5mi, 1:19:46 Cycling - wattbike Belmont Ride, Perth, WA. EASY. Avg Power: 136w. Toughness: 220. Took this easy ride pretty easy. Not a lot of climbing, but I've decided that if I beast myself every day I won't last til the end of Feb. So, easy rides it is sometimes. Add a comment 0mi, 4:00 Cross-Training - Kettlebells Add a comment 0mi, 6:00 Cross-Training - Core Add a comment 0mi, 2:00 Cross-Training - Sets - Pressups Seemed okay but easing back into it gently. Add a comment	12.9mi, 49:13 Cycling - wattbike Wattbike Hub Quick Ride. Avg Power: approx 124w. FulGaz playing up, so an easy ride on the hub. Add a comment 0mi, 6:00 Cross-Training - Kettlebells Add a comment 0mi, 6:00 Cross-Training - Core Add a comment 0mi, 3:00 Cross-Training - Sets - Pressups Add a comment	16.2mi, 55:35 Cycling - wattbike Goldfinger. DOWNHILL. Avg Power: 164w. Toughness: 201. Although overall downhill, there were some nice ups at the beginning, and I worked this all the way through to the last mile. Worked it pretty hard really. Good ride. Add a comment 0mi, 8:00 Cross-Training - Kettlebells Add a comment 0mi, 6:00 Cross-Training - Core Add a comment 0mi, 3:00 Cross-Training - Sets - Pressups Add a comment	-	-	-	-

2015	Distance	Date	Result	WAVA
Wharfedale Trail Half	13.1mi	6 Jun		0.00%
Ilkley Harriers Trail Race	6.9mi	25 May		0.00%
Guiseley Gallop	10km	5 Apr		0.00%
2014	Distance	Date	Result	WAVA
Jolly Holly Jog	10km	28 Dec		0.00%
Leeds Abbey Dash	10km	16 Nov		0.00%
2011	Distance	Date	Result	WAVA
Ullswater Trail (Steamy Surprise)	13km	6 Nov	1:24:59	45.54%
Great Edinburgh Run 10k	10km	2 Oct	53:07	55.62%
2010	Distance	Date	Result	WAVA
Raby Castle 10K	10km	30 May	50:14	58.34%
John Carr 5K Series	5km	12 May	23:08	62.35%
Guiseley Gallop	10km	4 Apr	1:00:35	48.37%
Lightwater Valley Challenge	10km	21 Mar	54:21	53.92%
Bupa Great Winter Run	4km	9 Jan	21:49	50.03%
2009	Distance	Date	Result	WAVA
Leeds Abbey Dash	10km	22 Nov	54:01	54.25%
Lancaster 5km (4 of 5)	5km	29 Aug	22:52	62.61%
Saltburn Sandblaster 10k	10km	16 Aug	47:14	61.54%
James Herriot Country Trail Run	14km	26 Jul	1:20:07	51.62%
Lancaster 5km (3 of 5)	5km	25 Jul	24:23	58.71%
Northumberland Coastal Run	14mi	12 Jul	1:55:00	58.51%
Darlington Pit Stop 10k	10km	8 Jul	46:24	62.64%
Lancaster 5km (2 of 5)	5km	27 Jun	21:41	66.02%
Garburn Trail Race	24km	6 Jun	1:47:34	66.63%
Lancaster 5km (1 of 5)	5km	30 May	21:41	66.02%
Raby Castle 10K	10km	24 May	46:50	62.06%
John Carr 5K Series	5km	20 May	21:38	66.18%
Yorkshire 10k Newby Hall	10km	17 May	48:09	60.36%
John Carr 5K Series	5km	13 May	21:38	66.18%
John Carr 5K Series	5km	6 May	23:24	61.18%
Hartlepool Marina 5	5mi	5 Apr	36:24	64.04%
Arkendale 'April Fool' 10km Race	10km	29 Mar	46:28	62.55%
Ultimate Trail Run - Cartmel	16km	21 Mar	1:41:23	46.69%
BUPA Great Winter Run	5km	10 Jan	23:45	60.28%
2008	Distance	Date	Result	WAVA
Jolly Holly Jog	10km	28 Dec	52:05	55.81%
Ullswater Trail Race (Steamy Surprise)	12km	2 Nov	1:21:50	42.59%
Richmond Castle 10K	10km	19 Oct	48:57	58.90%
Kirkby Overblow 10k Trail Race	10km	12 Oct	54:01	53.37%
Lancaster 5k Race 5	5km	27 Sep	21:33	65.95%
Harrogate Trail Race	10km	21 Sep	50:47	56.77%
Lancaster 5k Race series No 4	5km	30 Aug	22:58	61.88%
James Herriot Country Trail Run	14km	27 Jul	1:29:53	45.63%
Yorkshire 10K Newby Hall	10km	18 May	44:39	64.57%
John Carr 5K Series	5km	14 May	20:53	68.05%
The Wild Races (Race 2)	18km	11 May	1:42:27	51.55%
John Carr 5K Series	5km	7 May	21:25	66.36%
Hamsterley Forest Wild Race	12km	27 Apr	58:47	59.29%
Hawkshead Trail Race	15km	19 Apr	1:30:32	48.54%
Dunbar 10K	10km	5 Apr	44:25	64.91%
Arkendale 'April Fool' 10km Race	10km	30 Mar	46:37	61.84%
Great Grizedale Trail Run 10m	10mi	15 Mar	1:18:18	60.30%
St Wilfrids Muddy Boots 10K	10km	24 Feb	49:30	58.24%
Bupa Great Winter Run	5km	12 Jan	23:48	59.71%
2007	Distance	Date	Result	WAVA
Jolly Holly Jog	10km	30 Dec	48:15	59.75%
Great Langdale Christmas Pudding 10km (2nd race)	10km	16 Dec	46:18	62.27%
Leeds Abbey Dash	10km	25 Nov	49:02	58.80%

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Dave W M55

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