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Half Empty M45

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Alchester RC (Bicester)

Races
95
Miles
11661
Miles
80
Miles
3641
WAVA
71.42%
5k
19:42
5M
33:21
10k
40:23
10M
1:19:20
Half
1:39:36
20M
2:46:19
Mara
3:51:49

About Me

Getting older, trying to get quicker and hoping my body holds together to run VLM16

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	6.5	5.4	3.9	4	6.2	0	0	0	0	0	0	0	25.9
2019	86	71	51	34	28	0	0	0	0	0	0	0	270
2019	71	6	85	243	0	0	0	0	0	0	0	0	404
2018	6.8	3.8	7.7	6.3	0.6	2.3	3.2	1.6	0	0	0.4	2.8	35.3
2018	91	62	56	51	62	47	49	51	86	88	79	97	819
2018	0	0	17	0	89	55	48	19	0	0	0	0	226
2017	0	0	0	0	0	0	0	1.6	2.1	5.6	5.8	3.3	18.5
2017	84	78	97	34	68	83	90	46	97	79	65	75	896
2017	0	16	0	24	147	130	73	175	0	0	0	0	564
2016	176	163	68	111	26	6	0	0	7	0	19	41	617
2016	0	0	0	0	0	12	181	313	231	507	258	0	1501
2015	128	117	137	136	91	139	151	122	113	125	169	146	1575
2014	75	109	133	73	76	135	57	116	102	103	114	73	1167
2013	65	122	97	116	84	69	109	118	143	153	93	31	1201
2012	126	120	94	101	95	121	126	144	140	85	125	107	1383
2011	128	132	181	105	76	98	69	79	98	106	124	89	1285
2011	0	0	0	0	70	217	332	56	239	30	0	0	945
2010	134	138	182	120	100	103	110	108	72	96	60	15	1238
2009	15	46	97	122	107	58	128	157	134	127	93	47	1130
2008	0	0	0	0	0	0	0	0	0	10	25	44	80

Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
4.7mi, 35:44 Running - General Split Summary === 1) 1m - 7:59(7:59/m) 130cal 7.52/7.85mph 2) 1m - 7:50(7:50/m) 134cal 7.65/8.39mph 3) 1m - 7:25(7:25/m) 132cal 8.09/8.64mph 4) 1m - 7:36(7:36/m) 134cal 7.89/8.29mph 5) 0.65m - 4:53(7:31/m) 87cal 7.99/8.18mph Add a comment	0.8mi, 25:33 Swimming - General Split Summary === 1) 0.12m - 4:01(32:23/m) 40cal 30/rpm 1.85/2.27mph 2) 0.03m - 1:11(38:14/m) 10cal 13/rpm 1.57/1.71mph 3) 0.03m - 1:28(47:13/m) 12cal 12/rpm 1.27/1.3mph 4) 0.06m - 1:14(19:49/m) 29cal 27/rpm 3.03/3.51mph 5) 0.5m - 17:39(35:30/m) 160cal 29/rpm 1.69/2.02mph Add a comment	-	5.2mi, 36:25 Running - General Split Summary === 1) 1m - 6:44(6:44/m) 128cal 8.92/9.16mph 2) 1m - 6:56(6:56/m) 131cal 8.65/8.93mph 3) 1m - 6:59(6:59/m) 131cal 8.6/9.02mph 4) 1m - 7:04(7:04/m) 132cal 8.49/8.83mph 5) 1m - 7:14(7:14/m) 132cal 8.3/8.68mph 6) 0.22m - 1:28(6:49/m) 27cal 8.79/8.83mph Add a comment 0.2mi, 1:36 Running - General Split Summary === 1) 0.21m - 1:36(7:31/m) 23cal 7.98/8.22mph Add a comment	0.9mi, 22:14 Swimming - General Split Summary === 1) 0.25m - 8:39(34:49/m) 88cal 32/rpm 1.72/2.19mph 2) 0.65m - 13:34(20:48/m) 231cal 33/rpm 2.89/8.56mph Add a comment	-	3.9mi, 31:16 Running - General Split Summary === 1) 1m - 7:37(7:37/m) 128cal 7.88/9.1mph 2) 1m - 7:55(7:55/m) 128cal 7.58/9.52mph 3) 1m - 8:01(8:01/m) 120cal 7.48/8.08mph 4) 0.9m - 7:43(8:32/m) 114cal 7.03/8.52mph Add a comment 1mi, 31:08 Swimming - General Split Summary === 1) 0.12m - 3:54(31:20/m) 40cal 29/rpm 1.91/2.05mph 2) 0.03m - 50(26:52/m) 10cal 26/rpm 2.23/2.39mph 3) 0.03m - 50(26:57/m) 13cal 26/rpm 2.23/2.34mph 4) 0.06m - 1:51(29:47/m) 20cal 32/rpm 2.01/2.15mph 5) 0.06m - 1:54(30:37/m) 20cal 32/rpm 1.96/2.02mph 6) 0.06m - 1:55(30:49/m) 20cal 30/rpm 1.95/1.96mph 7) 0.06m - 1:55(30:52/m) 20cal 32/rpm 1.94/2.02mph 8) 0.06m - 1:56(31:15/m) 20cal 31/rpm 1.92/1.97mph 9) 0.06m - 1:56(31:05/m) 20cal 32/rpm 1.93/2.03mph 10) 0.12m - 4:04(32:45/m) 40cal 32/rpm 1.83/2.01mph 11) 0.12m - 4:05(32:51/m) 40cal 30/rpm 1.83/1.91mph 12) 0.06m - 1:58(31:40/m) 20cal 30/rpm 1.89/1.94mph 13) 0.06m - 1:58(31:43/m) 20cal 30/rpm 1.89/1.98mph 14) 0.06m - 2:01(32:24/m) 20cal 30/rpm 1.85/2.62mph Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
4.8mi, 37:37 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 131cal 7.48/8.18mph 2) 1m - 8:05(8:05/m) 133cal 7.42/7.78mph 3) 1m - 7:55(7:55/m) 133cal 7.58/7.83mph 4) 0.54m - 4:10(7:44/m) 69cal 7.76/7.91mph 5) 0.47m - 3:41(7:52/m) 62cal 7.63/7.81mph 6) 0.74m - 5:45(7:44/m) 100cal 7.76/7.97mph Add a comment	-	-	1.4mi, 49:58 Swimming - General Split Summary === 1) 0.06m - 1:54(30:41/m) 20cal 28/rpm 1.96/2.21mph 2) 0.25m - 8:30(34:11/m) 80cal 29/rpm 1.76/2.62mph 3) 0.03m - 1:26(46:07/m) 10cal 15/rpm 1.3/1.33mph 4) 0.03m - 1:24(45:11/m) 10cal 14/rpm 1.33/1.35mph 5) 0.06m - 1:09(18:36/m) 28cal 29/rpm 3.23/4.26mph 6) 0.33m - 12:01(36:51/m) 105cal 30/rpm 1.63/2.12mph 7) 0.25m - 8:53(35:43/m) 80cal 31/rpm 1.68/1.81mph 8) 0.19m - 6:39(35:41/m) 60cal 29/rpm 1.68/1.88mph 9) 0.12m - 4:27(35:51/m) 40cal 31/rpm 1.67/2.16mph 10) 0.06m - 2:13(35:33/m) 20cal 31/rpm 1.69/1.72mph 11) 0.03m - 1:21(43:31/m) 14cal 28/rpm 1.38/1.46mph Add a comment 4mi, 31:34 Running - General Split Summary === 1) 0.8m - 6:06(7:39/m) 98cal 7.84/9.02mph 2) 0.18m - 1:32(8:23/m) 23cal 7.16/8.5mph 3) 0m - 25(2:18:11/m) 1cal 0.43/8.31mph 4) 1m - 7:47(7:47/m) 132cal 7.7/10.58mph 5) 0.7m - 5:35(7:56/m) 95cal 7.56/10.5mph 6) 1m - 7:57(7:57/m) 134cal 7.54/9.2mph 7) 0.29m - 2:10(7:35/m) 36cal 7.92/8.06mph Add a comment	-	-	-
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
-	-	3.8mi, 31:52 Running - General Split Summary === 1) 1m - 7:26(7:26/m) 128cal 8.08/9.93mph 2) 0.08m - 42(8:24/m) 10cal 7.14/8.79mph 3) 0.01m - 35(1:48:37/m) 0.55/7.22mph 4) 0.61m - 5:08(8:26/m) 76cal 7.12/9.12mph 5) 1m - 8:21(8:21/m) 132cal 7.18/9.04mph 6) 1m - 8:20(8:20/m) 129cal 7.21/9.35mph 7) 0.12m - 1:00(8:37/m) 15cal 6.96/7.31mph 8) 0.02m - 20(21:40/m) 1cal 2.77/6.99mph Add a comment 0.8mi, 27:20 Swimming - General Split Summary === 1) 0.06m - 1:48(28:59/m) 22cal 34/rpm 2.07/2.13mph 2) 0.19m - 6:29(34:48/m) 66cal 31/rpm 1.72/2.05mph 3) 0.03m - 54(29:10/m) 11cal 32/rpm 2.06/2.06mph 4) 0.03m - 1:03(33:38/m) 11cal 32/rpm 1.79/1.79mph 5) 0.06m - 1:59(31:47/m) 22cal 33/rpm 1.89/1.98mph 6) 0.16m - 5:22(34:34/m) 55cal 32/rpm 1.74/1.86mph 7) 0.09m - 3:17(35:18/m) 33cal 32/rpm 1.7/1.82mph 8) 0.06m - 2:08(34:17/m) 22cal 32/rpm 1.75/1.95mph 9) 0.12m - 4:19(34:46/m) 44cal 32/rpm 1.72/1.78mph Add a comment	-	0.4mi, 15:44 Swimming - General Split Summary === 1) 0.12m - 4:01(32:18/m) 40cal 28/rpm 1.86/2.13mph 2) 0.03m - 1:27(46:50/m) 10cal 15/rpm 1.28/1.3mph 3) 0.06m - 1:14(19:44/m) 28cal 25/rpm 3.04/3.89mph 4) 0.19m - 7:03(37:48/m) 60cal 28/rpm 1.77/2.08mph 5) 0m - 41(/m) 6) 0m - 1:16(/m) 7) 0m - 3(/m) Add a comment	-	3.4mi, 25:28 Running - General Split Summary === 1) 1m - 7:46(7:46/m) 130cal 7.73/8.22mph 2) 1m - 7:33(7:33/m) 135cal 7.94/8.29mph 3) 1m - 7:15(7:15/m) 132cal 8.27/8.43mph 4) 0.12m - 54(7:17/m) 16cal 8.23/8.5mph 5) 0.27m - 2:00(7:26/m) 36cal 8.07/8.37mph Add a comment 1.1mi, 43:37 Swimming - General Split Summary === 1) 0.16m - 5:18(34:05/m) 50cal 29/rpm 1.76/1.92mph 2) 0m - 4(/m) 3) 0.03m - 55(29:20/m) 10cal 21/rpm 2.05/2.24mph 4) 0.06m - 1:58(31:47/m) 20cal 29/rpm 1.89/2.51mph 5) 0.06m - 1:55(30:58/m) 20cal 29/rpm 1.94/2.27mph 6) 0m - 31(/m) 7) 0.03m - 1:58(1:03:07/m) 10cal 26/rpm 1.13/1.25mph 8) 0m - 31(/m) 9) 0.06m - 1:57(31:29/m) 20cal 27/rpm 1.91/2.01mph 10) 0m - 1:40(/m) 11) 0.06m - 2:06(33:55/m) 20cal 30/rpm 1.77/2.14mph 12) 0m - 28(/m) 13) 0.06m - 2:03(32:57/m) 20cal 30/rpm 1.82/2.15mph 14) 0m - 29(/m) 15) 0.06m - 1:54(30:37/m) 20cal 30/rpm 1.96/2.1mph 16) 0m - 30(/m) 17) 0.19m - 4:52(26:09/m) 64cal 29/rpm 2.3/5.03mph 18) 0m - 36(/m) 19) 0.06m - 2:10(34:54/m) 20cal 30/rpm 1.72/1.97mph 20) 0m - 32(/m) 21) 0.08m - 2:09(27:35/m) 26cal 31/rpm 2.18/3.01mph 22) 0m - 29(/m) 23) 0.08m - 2:04(26:40/m) 26cal 30/rpm 2.25/3.15mph 24) 0m - 1:20(/m) 25) 0.08m - 2:00(25:49/m) 27cal 31/rpm 2.32/3.5mph 26) 0.06m - 3:06(49:56/m) 25cal 30/rpm 1.32/1.51mph Add a comment
Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26
-	-	-	0.1mi, 30:26 Swimming - General Split Summary === 1) 0.06m - 17:14(4:37:26/m) 12cal 2/rpm 0.22/3.31mph 2) 0.03m - 8:41(4:39:16/m) 4cal 2/rpm 0.21/0.21mph 3) 0m - 4:31(/m) Add a comment	-	3.1mi, 20:56 Running - General Split Summary === 1) 1m - 6:27(6:27/m) 128cal 9.3/12.5mph 2) 1m - 7:00(7:00/m) 130cal 8.57/9.75mph 3) 1m - 7:05(7:05/m) 130cal 8.47/9.39mph 4) 0.07m - 24(6:04/m) 7cal 9.9/9.37mph Add a comment	0.5mi, 17:24 Swimming - General Split Summary === 1) 0.51m - 17:24(33:53/m) 177cal 33/48rpm 1.77/4.1mph Add a comment

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
5km	10	19:42	69.81	23:53 54.89		21:46 60.92		21:04 64.31	27:06 50.00	19:47 68.99	19:42 69.81
3.3mi	2	21:56	63.68		23:42 58.17		21:56 63.68
5.3km	1	20:53	69.81								20:53 69.81
3.9mi	6	26:36	64.54		30:03 55.05	27:42 60.09	28:26 58.94	27:19 61.80		26:36 64.41	26:45 64.54
6.3km	1	28:19	60.48						28:19 60.48
4mi	4	27:24	64.14		28:34 59.40	29:04 58.73			27:48 62.75	27:24 64.14
4mi	1	28:33	60.66				28:33 60.66
4.1mi	2	26:33	69.70						28:00 65.11		26:33 69.70
4.1mi	3	26:13	71.10		30:44 58.13	29:08 61.69					26:13 71.10
6.7km	1	29:55	63.17							29:55 63.17
4.2mi	1	28:33	67.90										28:33 67.90
4.2mi	1	29:55	62.87					29:55 62.87
4.3mi	2	31:19	59.49		33:58 54.52	31:19 59.49
4.3mi	2	29:54	63.35				30:59 60.69	29:54 63.35
5mi	6	33:21	68.17		37:39 57.86	36:22 60.69	35:30 62.62	36:29 60.93			33:21 68.17
8.5km	6	41:14	58.24			43:24 53.72		42:24 55.80			41:14 58.24
8700m	1	41:58	57.27				41:58 57.27
6mi	4	44:38	59.35	59:55 44.21	44:38 59.35	47:12 56.46
10km	11	40:23	71.42	52:02 52.44	49:20 55.60	45:07 61.17	44:59 62.23	43:33 64.28			41:09 70.08	40:23 71.42
7mi	1	53:12	60.96							53:12 60.96
15km	1	1:25:35	49.01		1:25:35 49.01
10mi	3	1:19:20	57.74	1:28:57 50.53	1:24:12 53.67		1:19:20 57.74
13.1mi	9	1:39:36	60.54	2:09:21 45.97	1:50:58 54.03	1:55:19 52.29	1:39:36 60.54	1:46:47 56.88
15mi	1	2:02:19	56.13			2:02:19 56.13
20mi	2	2:46:19	56.27			3:04:10 50.57	2:46:19 56.27
26.2mi	4	3:51:49	54.10		3:59:04 52.31	4:17:50 48.50	3:51:49 54.10	4:33:05 46.16

2017	Date	Result	WAVA
Combe II (Mota-vation Series race 4)	27 Jul	28:33	67.90%
2016	Date	Result	WAVA
London Marathon	24 Apr		0.00%
Bourton 10k	28 Feb	40:23	71.42%
2015	Date	Result	WAVA
Eynsham 10k	29 Nov	41:09	70.08%
Hanney 5	4 Oct	33:46	67.83%
Oxford (Mota-vation series race 5)	3 Sep	26:33	69.70%
Headington 5	30 Aug	33:21	68.17%
Waddesdon 5km	15 Jul	19:42	69.81%
Combe (Mota-Vation Series race 3)	2 Jul	26:45	64.54%
Chalgrove Festival 10K	4 May	42:54	66.72%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	30 Apr	26:13	71.10%
Oxfordshire County Road Relays	19 Apr	20:53	69.81%
Cholsey Chase	15 Mar	1:04:18	65.36%
Buckingham parkrun	28 Feb	19:52	69.22%
English National XC Championships (Men)	21 Feb	56:52	60.75%
Cirencester Oxford Mail XC League Round 4	1 Feb	42:57	55.91%
Culham Oxford Mail XC League round 3	4 Jan	41:14	58.24%
2014	Date	Result	WAVA
Hooky Christmas Canter	21 Dec	53:12	60.96%
Oxford Council Christmas Fun Run	10 Dec	14:20	64.37%
Oxford Mota-vation Race 5	28 Aug	27:24	64.14%
Combe 2 Mota-vation	7 Aug	29:55	63.17%
Buckingham parkrun	5 Jul	20:24	66.91%
Combe (Mota-Vation Series race 3)	3 Jul	26:36	64.41%
Aylesbury parkrun	5 Apr	19:47	68.99%
Barcelona Marathon	16 Mar		0.00%
2013	Date	Result	WAVA
Oxford Mail League Race 1 (Men)	3 Nov	39:21	60.57%
Oxford (Mota-vation series race 5)	29 Aug	28:00	65.11%
Combe Mota-vation	4 Jul	28:19	60.48%
Abingdon Parkrun #96	4 May	27:06	50.00%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	2 May	27:48	62.75%
2012	Date	Result	WAVA
Oxford Council Christmas Fun Run	5 Dec		0.00%
Eynsham 10k	25 Nov	43:46	64.43%
Oxford Mail XCL Race 1 (Sen & Vet Men) Ascott-under-Wychwood	4 Nov	42:24	55.80%
Tramway Trot	23 Sep	21:04	64.31%
Chipping Norton (Mota-Vation Series Race 4)	2 Aug	29:55	62.87%
Combe (Mota-Vation Series race 3)	25 Jul	27:19	61.80%
Waddesdon 5km	18 Jul	21:20	63.04%
Oxford Parkrun	14 Jul	26:37	50.53%
Bletchingdon (Mota-Vation Series Race 2)	31 May	29:54	63.35%
London Marathon	22 Apr	4:33:05	46.16%
White Horse Half Marathon	1 Apr	1:46:47	56.88%
The National Lottery - Olympic Park Run	31 Mar	36:29	60.93%
Banbury 15	18 Mar		0.00%
Bourton 10k	26 Feb	43:33	64.28%
2011	Date	Result	WAVA
Oxford parkrun	24 Dec	21:28	62.65%
Oxford Council Christmas Fun Run	7 Dec	15:09	59.56%
Maylarch Eynsham 10K	27 Nov	44:59	62.23%
Oxford Mail XC League Race 1 (Vet Men) Ascott-under-Wychwood	6 Nov	41:58	57.27%
Hanney 5	9 Oct	35:30	62.62%
Witney Cotswold Classic 10	11 Sep	1:19:20	57.74%
Oxford (Mota-Vation Series Race 5)	1 Sep	28:33	60.66%
Combe (Mota Vation Series race 3)	7 Jul	28:26	58.94%
Bletchingdon (Mota-Vation Series Race 2)	2 Jun	30:59	60.69%
Shakespeare Marathon	8 May	3:51:49	54.10%
Oxfordshire Road Relays	24 Apr	21:56	63.68%
White Horse Half Marathon	10 Apr	1:39:36	60.54%
Oakley 20	27 Mar	2:46:19	56.27%
Nike Milton Keynes Half Marathon	13 Mar	1:43:55	58.03%
2010	Date	Result	WAVA
Maylarch Eynsham 10k	28 Nov	45:55	60.52%
Oxford Mail XCL Race 1 (Sen & Vet Men) Ascott-under-Wychwood	7 Nov	43:24	53.72%
Hanney 5	10 Oct	36:22	60.69%
Great North Run	19 Sep	1:55:19	52.29%
Headington 10k	5 Sep	45:07	61.17%
Oxford (Mota-Vation Series Race 5)	2 Sep	29:04	58.73%
Hooky 6	8 Aug	47:12	56.46%
NSPCC Milton Keynes Half Marathon	18 Jul	2:00:22	49.80%
Hornton Classic 6	17 Jul	47:27	56.16%
Combe (Mota-vation Series Race 3)	1 Jul	27:42	60.09%
Thame CPM 10K	27 Jun	48:20	57.10%
F1 Chicken Run 10k	12 Jun	45:48	60.26%
Otmoor Challenge	5 Jun	2:04:07	48.30%
Bletchingdon (Mota-Vation Series Race 2)	3 Jun	31:19	59.49%
Milton Keynes parkrun	15 May	21:46	60.92%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	6 May	29:08	61.69%
London Marathon	25 Apr	4:17:50	48.50%
Oakley 20	28 Mar	3:04:10	50.57%
Banbury 15	14 Mar	2:02:19	56.13%
Oxford Mail XC League - Round 3 (men)	3 Jan	44:33	51.97%
2009	Date	Result	WAVA
Hamilton Boxing Day 10 Miler	26 Dec	1:24:12	53.67%
Oxford Mail XC League - Round 2 (Culham)	6 Dec	46:58	49.30%
Oxford Mail XC League - Race 1 (Men); Ascott-under-Wychwood	1 Nov	45:06	52.72%
Abingdon Marathon	18 Oct	3:59:04	52.31%
Coniston Trail Race	3 Oct	1:25:35	49.01%
Truro Half Marathon	20 Sep	1:50:58	54.03%
Oxford (Mota-Vation Series Race 5)	3 Sep	28:34	59.40%
Hooky 6	2 Aug	44:38	59.35%
Combe (Mota-vation Series Race 3)	2 Jul	30:03	55.05%
Thame CPM 10K	28 Jun	49:20	55.60%
Bletchingdon (Mota-Vation Series Race 2)	4 Jun	33:58	54.52%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	7 May	30:44	58.13%
Great Weston 5	4 May	37:39	57.86%
Oxfordshire Road Relays	19 Apr	23:42	58.17%
White Horse Half Marathon	5 Apr	1:51:33	53.49%
Nike Milton Keynes Half Marathon	8 Mar	2:00:58	49.33%
2008	Date	Result	WAVA
Hooky Christmas Canter 6ish	21 Dec	59:55	44.21%
Great South Run	26 Oct	1:28:57	50.53%
Waddesdon 5k	16 Jul	23:53	54.89%
Thame 10K	29 Jun	52:02	52.44%
Otmoor Challenge	7 Jun	2:09:21	45.97%

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