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Oranj M50

About

Race Times

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Mileage

Training

Blog

Oxford City AC

Races
84
Miles
7218
Miles
233
Miles
21876
WAVA
80.49%
Mile
5:48
5k
19:24
5M
31:19
10k
36:48
10M
1:02:48
Half
1:16:55
20M
2:20:39
Mara
2:45:27
20k
29:00
40k
59:05
400m
7:04
750m
10:23

About Me

AKA Howard Waller. A good runner in my teens with a preference for the longer events, but shin splints blighted my 20s until I discovered cycling in my 30s. Have inevitably done the odd triathlon or two (I did my first one in 1985), and seem to be quite good at that. Have lately picked up orienteering again, after 25 years away. My favourite colour is orange.

Current Status

A "dead leg" has interrupted training again. Looking doubtful for London M

Planned Races

21 Oct 18

Abingdon Marathon

Groups

This user is a member of Abingdon Marathon , Conquercise Game, Fetch Orienteers, FetchPoint Game, GPS Users, IronFetchies, Over 50s Club, Run The Sum 2018, Single Fetchies, smiley codes, Sub-3 hour marathon, Swimmers, Team Roughskin, UTMOST, VLM Runners, VMLM 2018 Fetchpoint-Supporters

2018 Targets

SWIM
52
BIKE
5000
RUN
2000

Set your targets for 2018

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Twitter Feed

RT @marigold_bac: Haha..... didn't think the man could become anymore of a legend and then he does this!! #YUKI

7:57pm, 16th Apr 2018
@ParadiseOxford Ironically, there is a hole in the hedge right by that sign where someone didn't slow down this winter

8:45am, 15th Apr 2018

Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
1mi	OUAC & BMC Iffley Festival of Miles1mi	5:48	5:48	74.94	2								6:18	5:48
3mi	Oxford Sri Chinmoy Self Transcendence Race 13mi	17:59	6:00	80.49	1									17:59
5km	Cumnor Royal British Legion 5k5km	19:24	6:15	77.27	8								19:32	19:24
5.2km	Oxfordshire County Road Relays5.2km	20:05	6:13	77.62	1									20:05
3.6mi	Teddy Hall Relays3.6mi	23:25	6:30	72.40	1						23:25
4mi	Charlton-on-Otmoor (Mota-Vation Series Race 1)4mi	25:50	6:28	70.66	4		25:50			27:41				27:16
4.1mi	Charlton-on-Otmoor (Mota-Vation Series Race 1)4.1mi	23:39	5:46	78.23	5	24:58		24:42				26:34		26:30
4.3mi	Bletchingdon (Mota-Vation Series Race 2)4.3mi	25:52	6:04	74.32	1
5mi	Didcot 55mi	31:19	6:16	79.12	1									31:19
6mi	Hornton Classic 66mi	40:49	6:48	73.81	1									40:49
10km	Oxford Town & Gown 10k10km	36:48	5:55	72.96	12				39:40	40:42	40:46		39:27	38:50
10mi	Maidenhead Easter 1010mi	1:02:48	6:17	73.50	5	1:06:17		1:05:42	1:05:21				1:05:39
12.1mi	Woodstock 1212.1mi	1:25:55	7:06	73.02	1								1:25:55
13.1mi	Milton Keynes Half Marathon13.1mi	1:16:55	5:52	78.78	15	1:26:21	1:31:40		1:29:08		1:31:26	1:31:00	1:28:19	1:27:15	1:32:34
20mi	Gloucester 2020mi	2:20:39	7:02	74.64	4						2:26:28	2:30:16	2:20:39
26.2mi	Abingdon Marathon26.2mi	2:45:27	6:19	77.40	6	3:10:41			3:14:22		3:16:00		3:03:50	2:58:19
43.5mi	Thames Trot43.5mi	6:58:08	9:37	54.40	1					6:58:08
45mi	Country to Capital45mi	6:22:54	8:31	63.12	1								6:22:54

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	238	266	86	0	0	0	0	0	0	0	0	0	591
2018	229	130	600	847	0	0	0	0	0	0	0	0	1807
2018	5.6	2	5.5	4.2	0	0	0	0	0	0	0	0	17.3
2017	33	104	315	232	235	125	250	159	27	99	221	210	2009
2017	546	553	296	288	526	690	514	519	401	472	108	346	5260
2017	5.7	1.9	7	1.7	9.6	9.6	10.1	8.1	0	4.9	1.9	5.4	65.9
2016	271	188	245	136	153	131	125	145	218	183	155	289	2238
2016	112	212	414	668	576	850	903	1084	238	225	260	114	5656
2016	5.4	3.5	5.8	5.6	9	5.8	5.2	4	3.2	3.3	0	0	50.8
2015	148	188	44	34	68	39	17	54	125	151	185	288	1341
2015	310	305	1058	953	1048	568	1382	1376	424	461	237	106	8227
2015	9.5	8	8	9.9	11.1	13.3	7.6	6.6	8.2	5.3	3.9	3.9	95.2
2014	205	172	131	68	81	12	111	63	0	0	41	100	983
2014	0	80	0	0	0	0	0	0	0	0	409	331	820
2014	0	2.2	0	0	0	0	0	0	0	0	0	0	2.2
2013	0	0	0	0	0	0	0	0	0	0	10	7	17
2012	0	0	0	0	0	0	0	0	0	0	14	25	39
2011	0	0	0	0	0	0	0	0	0	107	0	0	107
1990	1.9	0	0	0	0	0	0	0	0	0	0	0	1.9

Sat 24th Mar Mar 24	Sun 25th Mar Mar 25	Mon 26th Mar Mar 26	Tue 27th Mar Mar 27	Wed 28th Mar Mar 28	Thu 29th Mar Mar 29	Fri 30th Mar Mar 30
30.1km, 1:02:19 Cycling - Turbo Trainer Split Summary === 1) 2km - 4:37(2:18/km) 112/119bpm 54cal 86/97rpm 195/338W 26.04/32.45kmph 2) 2km - 4:11(2:06/km) 119/122bpm 52cal 86/89rpm 209/228W 28.67/30.06kmph 3) 2km - 4:23(2:12/km) 119/122bpm 50cal 91/98rpm 193/229W 27.36/30.06kmph 4) 2km - 3:48(1:54/km) 127/131bpm 52cal 90/96rpm 232/291W 31.65/34.03kmph 5) 2km - 3:58(1:59/km) 126/129bpm 51cal 91/95rpm 216/240W 30.25/32.04kmph 6) 2km - 4:23(2:12/km) 120/126bpm 49cal 91/101rpm 189/248W 27.36/29.93kmph 7) 2km - 3:47(1:53/km) 129/132bpm 52cal 90/97rpm 230/274W 31.75/33.42kmph 8) 2km - 3:59(1:59/km) 129/133bpm 51cal 91/96rpm 214/267W 30.16/32.31kmph 9) 2km - 4:31(2:16/km) 121/129bpm 50cal 90/100rpm 184/254W 26.57/29.12kmph 10) 2km - 3:46(1:53/km) 130/133bpm 51cal 90/94rpm 229/280W 31.79/32.72kmph 11) 2km - 4:01(2:01/km) 129/133bpm 50cal 90/94rpm 209/238W 29.86/31.41kmph 12) 2km - 4:26(2:13/km) 123/128bpm 48cal 90/98rpm 183/223W 27.03/30.3kmph 13) 2km - 3:46(1:53/km) 132/136bpm 51cal 91/95rpm 230/290W 31.91/33.29kmph 14) 2km - 3:59(1:59/km) 131/135bpm 50cal 90/95rpm 211/253W 30.15/32.18kmph 15) 2km - 4:28(2:14/km) 123/132bpm 48cal 89/96rpm 181/228W 26.84/30.54kmph 16) 0.11km - 16(2:21/km) 120/122bpm 2cal 80/97rpm 172/215W 25.58/27.58kmph Add a comment 14.5km, 40:46 Cycling - Commuting Fetchpoint ride === 1) 14.48km - 40:46(2:49/km) 430cal 21.31/36.65kmph Add a comment 10km, 39:48 Cross-Training - Rowing - Indoor Steady, as 4min on/1min off === 1) 1.25km - 5:00(4:00/km) 117/129bpm 21/26rpm 205/221W 15.06/15.43kmph 2) 1.26km - 5:00(3:58/km) 133/138bpm 21/24rpm 206/223W 15.08/15.49kmph 3) 1.26km - 5:00(3:59/km) 137/140bpm 21/23rpm 207/223W 15.12/15.48kmph 4) 1.26km - 4:59(3:58/km) 139/143bpm 21/23rpm 209/225W 15.15/15.53kmph 5) 1.27km - 5:00(3:57/km) 142/145bpm 22/24rpm 209/228W 15.17/15.6kmph 6) 1.26km - 5:00(3:57/km) 143/147bpm 22/24rpm 209/233W 15.15/15.72kmph 7) 1.26km - 5:00(3:58/km) 145/150bpm 22/24rpm 207/226W 15.11/15.57kmph 8) 1.2km - 4:48(4:01/km) 148/152bpm 22/25rpm 208/232W 15.13/15.68kmph Add a comment	56.9km, 2:01:24 Cycling - Road Biking Split Summary === 1) 20km - 43:03(2:09/km) 120/138bpm 431cal 79/107rpm 167/449W 27.87/46.86kmph 2) 20km - 42:03(2:06/km) 121/133bpm 441cal 83/106rpm 175/340W 28.54/58.08kmph 3) 16.91km - 36:18(2:09/km) 116/130bpm 335cal 77/110rpm 154/457W 27.95/46.93kmph Add a comment	9.4km, 25:05 Cycling - Commuting Split Summary === 1) 9.38km - 25:05(2:40/km) 273cal 22.45/32.82kmph Add a comment	8km, 31:52 Cross-Training - Rowing - Indoor Split Summary === 1) 1.25km - 5:01(4:00/km) 121/133bpm 21/26rpm 207/224W 15.11/15.51kmph 2) 0km - (1:23/km) 132/132bpm 21/26rpm 207/224W 15.17/15.17kmph 3) 1.26km - 4:59(3:58/km) 135/139bpm 21/22rpm 208/214W 15.13/15.27kmph 4) 1.27km - 5:00(3:57/km) 140/144bpm 21/22rpm 209/216W 15.16/15.31kmph 5) 1.27km - 1(/km) 140/144bpm 21/21rpm 208/208W 15.16/15.31kmph 6) 1.26km - 5:00(3:58/km) 143/146bpm 21/22rpm 208/214W 15.15/15.27kmph 7) 1.26km - 4:59(3:57/km) 146/149bpm 21/22rpm 208/213W 15.13/15.25kmph 8) 1.26km - (/km) 146/149bpm 21/22rpm 208/213W 15.13/15.25kmph 9) 1.26km - 4:59(3:57/km) 149/152bpm 21/22rpm 208/212W 15.14/15.23kmph 10) 0km - 1(2:05/km) 151/151bpm 21/22rpm 208/212W 15.17/15.17kmph 11) 0.45km - 1:50(4:04/km) 151/152bpm 22/31rpm 208/214W 15.16/15.27kmph Add a comment 49.3km, 1:43:18 Cycling - Road Biking Split Summary === 1) 20km - 40:00(2:00/km) 114/137bpm 365cal 76/98rpm 152/494W 30.01/48.27kmph 2) 20km - 42:24(2:07/km) 124/139bpm 445cal 81/106rpm 175/464W 28.3/48.03kmph 3) 9.27km - 20:55(2:15/km) 125/140bpm 213cal 77/108rpm 170/561W 26.58/33.09kmph Add a comment	31.1km, 1:02:24 Cycling - Turbo Trainer 8x3min(3min) @ 283W === 1) 4.19km - 10:01(2:23/km) 115/122bpm 118cal 86/94rpm 198/285W 25.1/30.77kmph 2) 1.72km - 3:00(1:45/km) 137/142bpm 50cal 92/105rpm 281/417W 34.38/38.43kmph 3) 1.33km - 3:00(2:16/km) 124/143bpm 35cal 88/97rpm 198/348W 26.5/32.99kmph 4) 1.74km - 3:00(1:44/km) 139/144bpm 50cal 93/110rpm 282/457W 34.71/41.62kmph 5) 1.33km - 3:00(2:15/km) 125/144bpm 35cal 88/95rpm 197/227W 26.66/30.64kmph 6) 1.77km - 3:00(1:42/km) 141/146bpm 50cal 95/105rpm 283/413W 35.37/38.06kmph 7) 1.32km - 3:00(2:17/km) 125/146bpm 35cal 89/104rpm 197/311W 26.32/37.32kmph 8) 1.78km - 3:00(1:41/km) 143/149bpm 50cal 96/103rpm 282/382W 35.61/37.86kmph 9) 1.36km - 3:00(2:13/km) 128/147bpm 35cal 90/95rpm 196/270W 27.11/35.1kmph 10) 1.78km - 3:00(1:41/km) 143/149bpm 50cal 96/103rpm 283/415W 35.6/37.32kmph 11) 1.36km - 3:00(2:13/km) 130/149bpm 35cal 90/97rpm 196/278W 27.15/35.51kmph 12) 1.79km - 3:00(1:41/km) 144/150bpm 51cal 96/104rpm 284/408W 35.77/38.53kmph 13) 1.35km - 3:00(2:13/km) 131/150bpm 35cal 89/97rpm 197/313W 27.09/35.44kmph 14) 1.79km - 3:00(1:40/km) 145/151bpm 51cal 96/108rpm 285/488W 35.88/39.6kmph 15) 1.37km - 3:00(2:12/km) 133/151bpm 35cal 90/100rpm 196/290W 27.3/36.61kmph 16) 1.81km - 3:00(1:40/km) 147/153bpm 51cal 97/102rpm 285/421W 36.13/37.69kmph 17) 1.36km - 3:00(2:12/km) 134/152bpm 35cal 90/99rpm 195/293W 27.27/36.61kmph Add a comment 0km, 6 Cross-Training - Walking Not timekeeping on the Hardwick 10, temporary lights on the course === 1) 0km - 6(1:08:27/km) 0.87/0.1kmph Add a comment	2.6km, 7:03 Cycling - Commuting Split Summary === 1) 2.64km - 7:03(2:40/km) 76cal 22.47/33.56kmph Add a comment 2.6km, 7:33 Cycling - Commuting Split Summary === 1) 2.61km - 7:33(2:54/km) 80cal 20.7/26.87kmph Add a comment 3.3km, 58:58 Swimming - Pool Split Summary === 1) 3.3km - 58:58(17:52/km) 660cal 22/25rpm 3.36/4.51kmph Add a comment 28.1km, 55:56 Cycling - Turbo Trainer inc. 4x8min (2min) @ 257W === 1) 4.23km - 10:01(2:22/km) 111/116bpm 115cal 85/105rpm 193/320W 25.33/29.46kmph 2) 4.36km - 8:00(1:50/km) 134/139bpm 122cal 93/97rpm 255/336W 32.69/34.63kmph 3) 0.87km - 2:00(2:19/km) 124/138bpm 22cal 86/95rpm 186/254W 25.96/32.58kmph 4) 4.4km - 8:00(1:49/km) 137/140bpm 123cal 94/104rpm 257/325W 32.97/36.24kmph 5) 0.88km - 2:00(2:16/km) 127/140bpm 22cal 87/99rpm 190/354W 26.42/36.45kmph 6) 4.46km - 8:00(1:48/km) 141/145bpm 123cal 95/103rpm 258/299W 33.44/35.1kmph 7) 0.89km - 2:00(2:15/km) 126/144bpm 22cal 87/101rpm 188/413W 26.57/38.43kmph 8) 4.51km - 8:00(1:46/km) 143/146bpm 124cal 96/108rpm 259/300W 33.81/36.45kmph Add a comment 2.5km, 7:38 Cycling - Commuting Split Summary === 1) 2.46km - 7:38(3:06/km) 67cal 19.36/24.96kmph Add a comment	58km, 2:03:26 Cycling - Road Biking Split Summary === 1) 20km - 40:50(2:03/km) 132/147bpm 452cal 84/126rpm 185/590W 29.39/39.07kmph 2) 20km - 45:21(2:16/km) 136/149bpm 521cal 82/108rpm 192/469W 26.46/46.69kmph 3) 17.95km - 37:15(2:05/km) 125/145bpm 385cal 78/112rpm 173/482W 28.91/57.81kmph Add a comment
Sat 31st Mar Mar 31	Sun 1st Apr Apr 1	Mon 2nd Apr Apr 2	Tue 3rd Apr Apr 3	Wed 4th Apr Apr 4	Thu 5th Apr Apr 5	Fri 6th Apr Apr 6
32.1km, 1:01:48 Cycling - Turbo Trainer 2x20min @ 232W === 1) 4.35km - 10:02(2:18/km) 117/124bpm 110cal 87/93rpm 183/335W 26.02/31.64kmph 2) 11.03km - 20:01(1:49/km) 137/143bpm 279cal 94/100rpm 232/282W 33.05/34.8kmph 3) 2.31km - 5:01(2:10/km) 127/141bpm 53cal 91/101rpm 176/253W 27.67/34.03kmph 4) 11.3km - 20:01(1:46/km) 146/153bpm 279cal 96/101rpm 233/284W 33.88/35.44kmph 5) 3.13km - 6:44(2:09/km) 137/152bpm 70cal 92/108rpm 175/236W 27.9/34.46kmph Add a comment 10km, 39:39 Cross-Training - Rowing - Indoor 1:58.6, steady r22 === 1) 1.26km - 4:59(3:59/km) 121/134bpm 21/25rpm 208/225W 15.14/15.53kmph 2) 1.26km - 5:00(3:58/km) 137/141bpm 21/22rpm 208/213W 15.15/15.26kmph 3) 1.27km - 5:00(3:57/km) 141/144bpm 21/22rpm 210/218W 15.2/15.37kmph 4) 1.26km - 4:59(3:57/km) 143/146bpm 21/22rpm 210/214W 15.18/15.29kmph 5) 0km - (1:03/km) 145/145bpm 21/22rpm 210/214W 15.15/15.15kmph 6) 0km - 1(2:05/km) 145/145bpm 21/21rpm 213/213W 15.15/15.15kmph 7) 1.27km - 5:00(3:57/km) 149/151bpm 22/23rpm 210/215W 15.2/15.29kmph 8) 1.27km - 5:00(3:57/km) 152/155bpm 22/23rpm 210/214W 15.18/15.27kmph 9) 1.17km - 4:39(3:59/km) 154/155bpm 22/32rpm 210/216W 15.19/15.32kmph Add a comment 5.7km, 16:28 Cycling - Commuting Split Summary === 1) 5.67km - 16:28(2:54/km) 171cal 20.67/36.91kmph Add a comment	163.4km, 5:45:36 Cycling - Road Biking Split Summary === 1) 20km - 44:43(2:14/km) 132/149bpm 513cal 79/107rpm 191/640W 26.83/59.19kmph 2) 20km - 41:01(2:03/km) 130/141bpm 450cal 85/114rpm 183/563W 29.26/42.56kmph 3) 20km - 42:29(2:07/km) 130/151bpm 437cal 80/144rpm 172/504W 28.24/46.62kmph 4) 20km - 42:11(2:07/km) 137/152bpm 460cal 82/117rpm 182/1009W 28.45/50.79kmph 5) 20km - 41:19(2:04/km) 135/150bpm 424cal 79/120rpm 172/520W 29.04/49.28kmph 6) 20km - 40:57(2:03/km) 136/151bpm 433cal 82/104rpm 177/348W 29.31/48.54kmph 7) 20km - 42:02(2:06/km) 135/150bpm 435cal 81/107rpm 173/483W 28.55/47.5kmph 8) 20km - 42:49(2:08/km) 136/150bpm 429cal 79/158rpm 167/380W 28.03/56.3kmph 9) 3.35km - 8:06(2:25/km) 130/142bpm 67cal 70/99rpm 140/428W 24.85/33.66kmph Add a comment	28.1km, 1:00:48 Cycling - Turbo Trainer Split Summary === 1) 2km - 4:50(2:25/km) 114/120bpm 54cal 85/101rpm 187/308W 24.87/29.12kmph 2) 2km - 4:36(2:18/km) 120/121bpm 51cal 87/94rpm 186/234W 26.09/27.78kmph 3) 2km - 4:09(2:05/km) 126/128bpm 52cal 87/93rpm 210/246W 28.9/30.9kmph 4) 2km - 4:26(2:13/km) 123/128bpm 50cal 90/97rpm 191/225W 27.06/29.36kmph 5) 2km - 4:03(2:02/km) 127/129bpm 52cal 89/93rpm 214/237W 29.59/30.64kmph 6) 2km - 4:26(2:13/km) 122/128bpm 49cal 90/98rpm 188/231W 27.05/28.82kmph 7) 2km - 4:02(2:01/km) 128/131bpm 51cal 89/92rpm 215/232W 29.71/30.4kmph 8) 2km - 4:33(2:16/km) 123/131bpm 50cal 89/98rpm 186/232W 26.38/29.12kmph 9) 2km - 4:03(2:02/km) 130/134bpm 51cal 89/94rpm 212/252W 29.6/31.51kmph 10) 2km - 4:28(2:14/km) 126/132bpm 50cal 89/97rpm 187/221W 26.9/29.26kmph 11) 2km - 4:01(2:00/km) 131/134bpm 51cal 90/97rpm 216/261W 29.91/31.41kmph 12) 2km - 4:29(2:14/km) 125/132bpm 49cal 89/94rpm 186/225W 26.81/27.98kmph 13) 2km - 3:58(1:59/km) 132/135bpm 52cal 91/97rpm 218/243W 30.19/31.91kmph 14) 2km - 4:28(2:14/km) 126/132bpm 49cal 89/97rpm 186/248W 26.86/28.72kmph 15) 0.11km - 16(2:24/km) 124/125bpm 2cal 88/94rpm 158/195W 25.08/26.81kmph Add a comment 10.7km, 28:48 Cycling - Commuting Fetchpoint === 1) 10.74km - 28:48(2:41/km) 320cal 22.38/40.58kmph Add a comment	8km, 31:56 Cross-Training - Rowing - Indoor 1:59.5, Steady r22 === 1) 1.25km - 4:59(4:00/km) 122/134bpm 21/25rpm 205/215W 15.06/15.29kmph 2) 0km - (1:03/km) 134/134bpm 21/25rpm 205/215W 15.1/15.1kmph 3) 0km - 1(2:05/km) 134/134bpm 21/21rpm 207/207W 15.1/15.1kmph 4) 1.26km - 5:00(3:58/km) 141/144bpm 21/22rpm 205/210W 15.08/15.18kmph 5) 1.26km - 5:00(3:58/km) 144/147bpm 21/22rpm 206/212W 15.09/15.23kmph 6) 1.25km - 4:59(3:59/km) 146/149bpm 21/22rpm 205/210W 15.08/15.18kmph 7) 1.26km - 5:00(3:58/km) 149/151bpm 21/22rpm 205/210W 15.07/15.18kmph 8) 0.01km - 1(2:30/km) 151/151bpm 22/22rpm 208/208W 15.12/15.12kmph 9) 0.01km - 1(1:40/km) 151/151bpm 22/22rpm 208/208W 15.12/15.12kmph 10) 0.47km - 1:55(4:04/km) 151/153bpm 22/23rpm 205/211W 15.07/15.2kmph Add a comment 70.1km, 2:28:38 Cycling - Road Biking Split Summary === 1) 20km - 44:57(2:15/km) 125/141bpm 461cal 75/156rpm 171/841W 26.7/52.67kmph 2) 20km - 42:25(2:07/km) 128/139bpm 461cal 82/117rpm 182/441W 28.29/34.77kmph 3) 20km - 39:27(1:58/km) 119/132bpm 370cal 78/99rpm 157/595W 30.42/38.8kmph 4) 10.13km - 21:50(2:09/km) 120/138bpm 201cal 72/111rpm 154/582W 27.86/50.22kmph Add a comment	8km, 32:07 Cross-Training - Rowing - Indoor Steady, as 4min/1min === 1) 1.25km - 5:00(4:01/km) 123/134bpm 21/27rpm 202/220W 14.95/15.41kmph 2) 1.26km - 5:00(3:59/km) 136/140bpm 21/24rpm 205/224W 15.06/15.51kmph 3) 1.25km - 5:00(4:00/km) 139/142bpm 21/24rpm 204/225W 15.02/15.53kmph 4) 1.25km - 4:59(4:00/km) 139/143bpm 21/23rpm 203/220W 15/15.41kmph 5) 0km - (1:23/km) 135/135bpm 21/23rpm 203/220W 14.41/14.41kmph 6) 1.25km - 5:00(4:01/km) 141/146bpm 21/24rpm 202/222W 14.99/15.47kmph 7) 1.24km - 4:59(4:01/km) 144/148bpm 21/24rpm 200/226W 14.94/15.54kmph 8) 0.52km - 2:07(4:03/km) 141/146bpm 22/25rpm 207/227W 15.12/15.57kmph Add a comment 32.1km, 1:01:17 Cycling - Turbo Trainer 6x5min (3min) @ 268W === 1) 4.45km - 10:00(2:15/km) 115/123bpm 116cal 84/98rpm 193/379W 26.7/34.16kmph 2) 2.94km - 5:00(1:42/km) 137/141bpm 79cal 89/96rpm 264/361W 35.31/39.2kmph 3) 1.36km - 3:00(2:12/km) 124/142bpm 33cal 88/93rpm 185/271W 27.18/35.74kmph 4) 2.99km - 5:00(1:40/km) 139/144bpm 79cal 91/97rpm 266/393W 35.83/38.33kmph 5) 1.35km - 3:00(2:14/km) 127/143bpm 32cal 89/96rpm 180/273W 26.96/35.44kmph 6) 3.01km - 5:00(1:40/km) 142/146bpm 80cal 91/99rpm 267/419W 36.14/39.4kmph 7) 1.34km - 3:00(2:14/km) 128/145bpm 32cal 88/96rpm 179/257W 26.86/34.93kmph 8) 3.02km - 5:00(1:39/km) 144/149bpm 80cal 92/99rpm 268/403W 36.29/38.8kmph 9) 1.36km - 3:00(2:13/km) 131/148bpm 32cal 89/98rpm 180/272W 27.11/36.08kmph 10) 3.05km - 5:00(1:38/km) 145/150bpm 80cal 92/100rpm 269/383W 36.57/39.2kmph 11) 1.35km - 3:00(2:13/km) 132/150bpm 32cal 89/98rpm 179/257W 27.05/34.93kmph 12) 3.06km - 5:00(1:38/km) 147/151bpm 81cal 93/98rpm 271/350W 36.78/38.22kmph 13) 1.37km - 3:00(2:11/km) 133/151bpm 32cal 90/104rpm 182/291W 27.44/36.61kmph Add a comment	69.4km, 2:31:15 Cycling - Road Biking A visit from the faerie deflatus. Unsurprising given the state of the lanes round here === 1) 20km - 44:29(2:13/km) 129/151bpm 435cal 75/127rpm 163/635W 26.97/44.17kmph 2) 20km - 44:49(2:14/km) 133/151bpm 493cal 80/106rpm 184/488W 26.77/61.97kmph 3) 20km - 40:33(2:02/km) 132/143bpm 458cal 85/104rpm 188/499W 29.59/43.06kmph 4) 9.42km - 21:24(2:16/km) 130/149bpm 210cal 73/116rpm 164/639W 26.41/38.7kmph Add a comment 0km, 1:42 Cross-Training - Walking Timekeeping duties for Didcot Phoenix CC === 1) 0.03km - 1:42(1:04:34/km) 1cal 0.93/5.41kmph Add a comment	7.9km, 21:11 Cycling - Commuting Split Summary === 1) 7.87km - 21:11(2:41/km) 239cal 22.31/35.61kmph Add a comment 0.7km, 2:26 Cycling - Commuting Split Summary === 1) 0.68km - 2:26(3:34/km) 20cal 16.83/21.16kmph Add a comment 72.8km, 2:37:34 Cycling - Road Biking Split Summary === 1) 20km - 43:36(2:11/km) 125/143bpm 486cal 79/107rpm 186/667W 27.52/44.27kmph 2) 20km - 44:07(2:12/km) 126/150bpm 449cal 79/108rpm 170/421W 27.21/50.22kmph 3) 20km - 43:07(2:09/km) 126/150bpm 443cal 78/104rpm 171/746W 27.84/62.85kmph 4) 12.81km - 26:44(2:05/km) 126/145bpm 267cal 79/108rpm 167/566W 28.74/58.72kmph Add a comment
Sat 7th Apr Apr 7	Sun 8th Apr Apr 8	Mon 9th Apr Apr 9	Tue 10th Apr Apr 10	Wed 11th Apr Apr 11	Thu 12th Apr Apr 12	Fri 13th Apr Apr 13
3.5km, 1:00:53 Swimming - Pool 1:44.4 === 1) 3.5km - 1:00:53(17:24/km) 700cal 23/26rpm 3.45/4kmph Add a comment 4.8km, 13:37 Cycling - Commuting Split Summary === 1) 4.82km - 13:37(2:49/km) 150cal 21.27/40.11kmph Add a comment 6.9km, 18:32 Cycling - Commuting Split Summary === 1) 6.91km - 18:32(2:41/km) 201cal 22.37/31.24kmph Add a comment 107.9km, 3:48:26 Cycling - Road Biking Split Summary === 1) 20km - 43:40(2:11/km) 130/143bpm 506cal 81/99rpm 193/518W 27.48/43.77kmph 2) 20km - 44:44(2:14/km) 130/158bpm 471cal 76/126rpm 176/529W 26.83/63.66kmph 3) 20km - 42:12(2:07/km) 124/143bpm 418cal 76/102rpm 165/592W 28.43/54.75kmph 4) 20km - 39:22(1:58/km) 127/140bpm 423cal 81/99rpm 179/528W 30.49/46.12kmph 5) 20km - 42:29(2:07/km) 127/145bpm 444cal 79/168rpm 174/564W 28.24/37.29kmph 6) 7.89km - 15:59(2:02/km) 122/141bpm 129cal 70/105rpm 136/684W 29.62/50.01kmph Add a comment	52.3km, 1:55:41 Cycling - Road Biking Easy couple of hours before it got too damp === 1) 20km - 46:11(2:19/km) 117/140bpm 419cal 75/107rpm 152/385W 25.98/49.58kmph 2) 20km - 42:28(2:07/km) 115/132bpm 413cal 81/100rpm 162/525W 28.26/60.73kmph 3) 12.33km - 27:03(2:12/km) 112/137bpm 249cal 74/155rpm 154/575W 27.35/45.82kmph Add a comment	8km, 31:49 Cross-Training - Rowing - Indoor Split Summary === 1) 1.26km - 4:59(3:58/km) 121/132bpm 21/26rpm 208/227W 15.15/15.59kmph 2) 1.26km - 5:00(3:58/km) 134/137bpm 21/22rpm 207/213W 15.12/15.24kmph 3) 1.26km - 5:00(3:59/km) 138/141bpm 21/22rpm 206/210W 15.11/15.17kmph 4) 1.26km - 5:00(3:58/km) 142/146bpm 21/22rpm 208/213W 15.13/15.25kmph 5) 1.26km - 5:00(3:58/km) 146/149bpm 21/22rpm 207/213W 15.12/15.26kmph 6) 1.26km - 5:00(3:58/km) 149/152bpm 22/23rpm 208/213W 15.14/15.24kmph 7) 0.45km - 1:50(4:02/km) 151/152bpm 22/23rpm 207/211W 15.12/15.19kmph Add a comment 36.1km, 1:11:18 Cycling - Turbo Trainer 3x4x2min (2min) @290W === 1) 4.28km - 10:01(2:21/km) 113/119bpm 111cal 85/98rpm 185/361W 25.61/33.59kmph 2) 1.22km - 2:00(1:38/km) 137/145bpm 34cal 93/102rpm 286/313W 36.68/38.22kmph 3) 0.87km - 2:00(2:17/km) 129/145bpm 21cal 86/96rpm 179/285W 26.23/36.24kmph 4) 1.23km - 2:00(1:37/km) 139/149bpm 34cal 94/101rpm 287/358W 37.05/38.43kmph 5) 0.88km - 2:00(2:16/km) 130/149bpm 21cal 87/98rpm 183/337W 26.55/36.45kmph 6) 1.25km - 2:00(1:36/km) 141/151bpm 34cal 95/101rpm 288/344W 37.45/39.2kmph 7) 0.89km - 2:00(2:15/km) 133/151bpm 21cal 87/96rpm 180/290W 26.65/37.32kmph 8) 1.26km - 2:00(1:36/km) 143/152bpm 34cal 95/103rpm 290/393W 37.69/40.24kmph 9) 0.89km - 2:00(2:15/km) 135/153bpm 21cal 88/98rpm 179/204W 26.65/33.59kmph 10) 1.33km - 3:00(2:16/km) 122/125bpm 32cal 88/95rpm 182/307W 26.53/35.1kmph 11) 1.26km - 2:00(1:35/km) 146/154bpm 34cal 95/109rpm 291/420W 37.76/42.79kmph 12) 0.9km - 2:00(2:13/km) 137/154bpm 22cal 89/95rpm 184/297W 27.01/35.1kmph 13) 1.26km - 2:00(1:35/km) 147/155bpm 34cal 96/107rpm 290/405W 37.84/41.99kmph 14) 0.91km - 2:00(2:12/km) 139/155bpm 22cal 89/95rpm 185/292W 27.28/37.39kmph 15) 1.27km - 2:00(1:35/km) 148/156bpm 34cal 96/109rpm 290/466W 38.01/42.33kmph 16) 0.9km - 2:00(2:13/km) 140/156bpm 21cal 89/97rpm 183/269W 27.14/33.96kmph 17) 1.27km - 2:00(1:35/km) 149/157bpm 34cal 96/107rpm 290/398W 38/41.32kmph 18) 0.9km - 2:00(2:13/km) 140/157bpm 21cal 89/96rpm 179/211W 26.99/35.44kmph 19) 1.33km - 3:00(2:15/km) 128/130bpm 32cal 88/94rpm 180/310W 26.6/35.61kmph 20) 1.27km - 2:00(1:35/km) 149/157bpm 34cal 96/109rpm 292/437W 38.04/41.99kmph 21) 0.9km - 2:00(2:13/km) 141/157bpm 21cal 89/101rpm 182/282W 27.07/35.17kmph 22) 1.27km - 2:00(1:34/km) 150/157bpm 34cal 97/104rpm 291/373W 38.19/40.88kmph 23) 0.9km - 2:00(2:14/km) 142/157bpm 21cal 88/98rpm 180/292W 26.93/38.43kmph 24) 1.27km - 2:00(1:34/km) 151/160bpm 34cal 96/106rpm 290/384W 38.17/40.88kmph 25) 0.9km - 2:00(2:13/km) 142/160bpm 21cal 89/98rpm 181/341W 27.1/37.32kmph 26) 1.28km - 2:00(1:34/km) 151/160bpm 35cal 97/106rpm 292/411W 38.42/41.75kmph 27) 0.89km - 2:00(2:14/km) 144/160bpm 21cal 88/98rpm 177/222W 26.82/33.86kmph Add a comment	8km, 31:52 Cross-Training - Rowing - Indoor Steady r21/22 1:59.0 === 1) 1.26km - 5:00(3:58/km) 122/132bpm 21/25rpm 208/222W 15.11/15.47kmph 2) 1.26km - (/km) 122/132bpm 21/25rpm 208/222W 15.11/15.47kmph 3) 1.26km - 4:59(3:58/km) 135/139bpm 21/22rpm 207/214W 15.12/15.27kmph 4) 1.26km - 5:00(3:58/km) 138/142bpm 21/22rpm 207/213W 15.12/15.25kmph 5) 1.26km - 5:00(3:58/km) 142/145bpm 21/22rpm 207/212W 15.12/15.23kmph 6) 1.26km - 5:00(3:58/km) 145/147bpm 21/22rpm 207/212W 15.12/15.24kmph 7) 1.26km - 5:00(3:58/km) 148/151bpm 21/22rpm 207/212W 15.12/15.24kmph 8) 0km - (1:23/km) 150/150bpm 21/22rpm 207/212W 15.12/15.12kmph 9) 0km - (1:23/km) 150/150bpm 22/22rpm 207/207W 15.12/15.12kmph Add a comment 49.2km, 1:44:44 Cycling - Road Biking Split Summary === 1) 20km - 44:12(2:13/km) 122/139bpm 475cal 78/105rpm 179/593W 27.15/46.99kmph 2) 20km - 39:35(1:59/km) 125/141bpm 424cal 82/105rpm 179/539W 30.32/62.81kmph 3) 9.17km - 20:57(2:17/km) 116/141bpm 175cal 69/98rpm 139/723W 26.26/38.87kmph Add a comment	32.1km, 1:01:29 Cycling - Turbo Trainer 2x20min @ 255W + 258W === 1) 2km - 4:39(2:19/km) 116/123bpm 55cal 86/98rpm 199/283W 25.84/29.93kmph 2) 2.38km - 5:23(2:16/km) 120/125bpm 62cal 88/94rpm 196/271W 26.54/32.72kmph 3) 11.14km - 20:01(1:48/km) 142/147bpm 306cal 95/101rpm 255/322W 33.39/35.44kmph 4) 2.22km - 5:01(2:15/km) 129/146bpm 55cal 91/100rpm 185/268W 26.59/34.03kmph 5) 11.49km - 20:01(1:45/km) 151/159bpm 310cal 97/106rpm 258/317W 34.43/37.69kmph 6) 2.89km - 6:25(2:13/km) 138/158bpm 70cal 90/96rpm 184/262W 27.03/35.44kmph Add a comment 0km, 24 Cross-Training - Walking Club TT timekeeping === 1) 0.02km - 24(20:22/km) 2.94/4.87kmph Add a comment	8.6km, 36:43 Cross-Training - Rowing - Indoor c2ctc intervals. 2000m (1min) 500m (2min) 500m (3min) 500m = 13:05.4 (1:52.2). === 1) 2km - 8:00(4:00/km) 128/136bpm 21/25rpm 204/220W 15/15.41kmph 2) 0.01km - 1:30(1:46:33/km) 107/134bpm 21/21rpm 176/176W 14.31/14.31kmph 3) 0.01km - (18/km) 78/78bpm 21/21rpm 176/176W 4) 2km - 7:37(3:49/km) 145/154bpm 23/35rpm 233/256W 15.7/16.21kmph 5) 0.14km - 59(7:05/km) 137/153bpm 24/24rpm 229/229W 13.2/15.63kmph 6) 0.5km - 1:51(3:40/km) 148/160bpm 25/30rpm 264/309W 16.09/17.26kmph 7) 0.4km - 2:01(5:02/km) 137/159bpm 27/27rpm 258/258W 13.89/16.25kmph 8) 0.5km - 1:49(3:38/km) 150/161bpm 26/30rpm 267/276W 16.46/16.64kmph 9) 0.6km - 3:01(4:59/km) 133/161bpm 30/30rpm 245/245W 14.26/15.97kmph 10) 0.5km - 1:49(3:39/km) 153/163bpm 26/31rpm 273/403W 16.47/18.87kmph 11) 0.27km - 1:30(5:30/km) 140/163bpm 28/28rpm 268/268W 13.45/15.94kmph 12) 1.62km - 6:37(4:05/km) 143/147bpm 21/22rpm 201/243W 14.94/15.93kmph Add a comment 8.9km, 24:04 Cycling - Commuting Fetchpoint === 1) 8.88km - 24:04(2:43/km) 262cal 22.13/30.37kmph Add a comment 30.1km, 1:04:44 Cycling - Turbo Trainer Split Summary === 1) 2km - 4:40(2:20/km) 111/116bpm 54cal 85/104rpm 193/328W 25.74/33.29kmph 2) 2km - 4:12(2:06/km) 118/121bpm 52cal 86/92rpm 210/229W 28.53/29.59kmph 3) 2km - 4:30(2:15/km) 116/119bpm 50cal 88/94rpm 189/220W 26.65/29.02kmph 4) 2km - 4:07(2:04/km) 122/124bpm 52cal 88/95rpm 211/243W 29.14/30.9kmph 5) 2km - 4:26(2:13/km) 119/123bpm 50cal 90/93rpm 190/224W 27.08/29.36kmph 6) 2km - 4:04(2:02/km) 123/126bpm 52cal 89/93rpm 213/264W 29.48/31kmph 7) 2km - 4:31(2:15/km) 117/125bpm 50cal 89/97rpm 187/240W 26.61/29.93kmph 8) 2km - 4:05(2:03/km) 123/127bpm 51cal 88/93rpm 210/241W 29.37/30.64kmph 9) 2km - 4:29(2:14/km) 118/124bpm 49cal 89/95rpm 185/210W 26.77/29.02kmph 10) 2km - 4:02(2:01/km) 124/128bpm 51cal 89/93rpm 214/266W 29.71/31kmph 11) 2km - 4:28(2:14/km) 120/125bpm 49cal 89/95rpm 186/228W 26.91/28.38kmph 12) 2km - 4:04(2:02/km) 125/127bpm 51cal 89/93rpm 212/267W 29.5/30.77kmph 13) 2km - 4:26(2:13/km) 120/124bpm 50cal 90/97rpm 189/220W 27.09/29.83kmph 14) 2km - 4:01(2:00/km) 126/129bpm 52cal 90/98rpm 217/261W 29.91/31.41kmph 15) 2km - 4:24(2:12/km) 122/126bpm 50cal 91/98rpm 191/235W 27.31/30.06kmph 16) 0.12km - 15(2:12/km) 119/120bpm 2cal 87/112rpm 184/287W 27.27/33.22kmph Add a comment	10km, 39:50 Cross-Training - Rowing - Indoor steady r22, 1:59.3. A bit wheezy today === 1) 1.26km - 5:00(3:59/km) 120/132bpm 22/27rpm 206/229W 15.04/15.63kmph 2) 1.26km - 5:01(3:59/km) 135/138bpm 21/22rpm 206/212W 15.1/15.23kmph 3) 1.26km - 4:59(3:58/km) 139/141bpm 21/22rpm 206/212W 15.1/15.22kmph 4) 1.26km - 5:00(3:58/km) 141/143bpm 21/23rpm 207/213W 15.12/15.25kmph 5) 1.26km - 5:00(3:58/km) 143/145bpm 22/23rpm 205/211W 15.08/15.21kmph 6) 1.26km - 4:59(3:58/km) 145/147bpm 22/23rpm 206/211W 15.08/15.2kmph 7) 1.25km - 5:00(4:00/km) 146/148bpm 22/23rpm 205/209W 15.06/15.16kmph 8) 1.21km - 4:52(4:01/km) 147/149bpm 22/24rpm 204/211W 15.04/15.2kmph Add a comment 6km, 17:10 Cycling - Commuting Split Summary === 1) 5.99km - 17:10(2:52/km) 184cal 20.92/34.3kmph Add a comment
Sat 14th Apr Apr 14	Sun 15th Apr Apr 15	Mon 16th Apr Apr 16	Tue 17th Apr Apr 17	Wed 18th Apr Apr 18	Thu 19th Apr Apr 19	Fri 20th Apr Apr 20
203.2km, 7:02:44 Cycling - Road Biking Winchester + back on the Middle Road === 1) 20km - 41:49(2:05/km) 138/151bpm 502cal 84/103rpm 200/369W 28.69/43.67kmph 2) 20km - 42:18(2:07/km) 134/153bpm 447cal 79/128rpm 176/413W 28.37/50.42kmph 3) 20km - 39:33(1:59/km) 132/149bpm 441cal 83/169rpm 186/431W 30.34/40.28kmph 4) 20km - 44:27(2:13/km) 134/154bpm 496cal 78/120rpm 186/539W 27/65.37kmph 5) 20km - 41:14(2:04/km) 132/149bpm 423cal 79/134rpm 171/378W 29.1/51.26kmph 6) 20km - 44:14(2:13/km) 136/150bpm 475cal 77/112rpm 179/502W 27.13/45.18kmph 7) 20km - 43:08(2:09/km) 135/155bpm 438cal 75/112rpm 169/613W 27.82/65.87kmph 8) 20km - 36:52(1:51/km) 136/148bpm 376cal 83/108rpm 170/632W 32.55/46.93kmph 9) 20km - 43:20(2:10/km) 136/150bpm 444cal 78/108rpm 171/511W 27.69/51.43kmph 10) 20km - 38:10(1:54/km) 132/147bpm 386cal 82/109rpm 169/401W 31.44/49.88kmph 11) 3.2km - 7:39(2:23/km) 129/140bpm 67cal 68/103rpm 147/418W 25.1/40.68kmph Add a comment	80.3km, 2:45:16 Cycling - Road Biking Split Summary === 1) 20km - 43:18(2:10/km) 124/144bpm 416cal 78/120rpm 160/589W 27.72/48.47kmph 2) 20km - 38:28(1:55/km) 125/134bpm 409cal 84/102rpm 177/487W 31.2/40.18kmph 3) 20km - 40:09(2:00/km) 120/132bpm 393cal 81/100rpm 163/372W 29.88/34.7kmph 4) 20km - 42:37(2:08/km) 122/141bpm 420cal 78/106rpm 164/540W 28.16/49.75kmph 5) 0.3km - 44(2:25/km) 132/134bpm 6cal 69/83rpm 152/327W 24.87/28.82kmph Add a comment	32.1km, 59:19 Cycling - Turbo Trainer 20 x 1min (1min) @ 315W. Horrible === 1) 5.33km - 12:01(2:15/km) 114/122bpm 129cal 84/117rpm 180/271W 26.61/34.8kmph 2) 23.19km - 40:00(1:43/km) 147/159bpm 568cal 96/115rpm 237/536W 34.78/47.66kmph 3) 3.6km - 7:18(2:02/km) 134/143bpm 82cal 88/101rpm 187/247W 29.59/34.03kmph Add a comment 5.6km, 15:55 Cycling - Commuting Split Summary === 1) 5.63km - 15:55(2:50/km) 176cal 21.22/33.66kmph Add a comment	8km, 31:53 Cross-Training - Rowing - Indoor 1:59.2, Steady r21/22 === 1) 1.26km - 5:00(3:58/km) 124/136bpm 21/25rpm 209/226W 15.14/15.54kmph 2) 1.25km - 5:00(3:59/km) 136/139bpm 21/22rpm 206/212W 15.1/15.23kmph 3) 1.26km - 5:00(3:58/km) 140/144bpm 21/22rpm 207/211W 15.12/15.21kmph 4) 1.26km - 5:00(3:58/km) 142/145bpm 21/22rpm 206/213W 15.09/15.25kmph 5) 1.26km - 5:00(3:59/km) 144/147bpm 21/22rpm 205/210W 15.06/15.17kmph 6) 1.25km - 5:00(4:00/km) 147/149bpm 21/22rpm 205/210W 15.06/15.19kmph 7) 0.47km - 1:56(4:06/km) 147/148bpm 21/22rpm 202/207W 15/15.11kmph Add a comment 60.5km, 2:01:29 Cycling - Road Biking Split Summary === 1) 20km - 40:15(2:01/km) 126/141bpm 433cal 80/101rpm 180/685W 29.81/39.13kmph 2) 20km - 39:29(1:58/km) 126/143bpm 392cal 79/135rpm 165/569W 30.4/58.48kmph 3) 20km - 40:41(2:02/km) 127/146bpm 408cal 79/137rpm 167/599W 29.49/54.42kmph 4) 0.46km - 1:04(2:18/km) 125/132bpm 10cal 79/100rpm 162/611W 26.16/32.14kmph Add a comment	105.1km, 3:39:10 Cycling - Road Biking Split Summary === 1) 20km - 43:42(2:11/km) 132/149bpm 467cal 78/110rpm 178/500W 27.46/44.17kmph 2) 20km - 42:07(2:06/km) 130/146bpm 418cal 80/108rpm 165/465W 28.49/46.66kmph 3) 20km - 44:20(2:13/km) 132/153bpm 473cal 77/112rpm 178/548W 27.07/61.07kmph 4) 20km - 42:22(2:07/km) 135/151bpm 460cal 81/101rpm 181/606W 28.32/57.81kmph 5) 20km - 36:40(1:50/km) 133/145bpm 394cal 83/115rpm 179/588W 32.73/50.55kmph 6) 5.12km - 9:59(1:57/km) 133/147bpm 101cal 80/106rpm 170/454W 30.75/42.83kmph Add a comment 0km, 15 Cross-Training - Walking Split Summary === 1) 0.02km - 15(14:58/km) 4.01/5.14kmph Add a comment	2.6km, 6:41 Cycling - Commuting Split Summary === 1) 2.64km - 6:41(2:32/km) 77cal 23.66/34.03kmph Add a comment 2.6km, 7:38 Cycling - Commuting Split Summary === 1) 2.62km - 7:38(2:55/km) 80cal 20.57/27.18kmph Add a comment 3.3km, 59:24 Swimming - Pool 1:48.0. Tired === 1) 3.3km - 59:24(18:00/km) 660cal 22/26rpm 3.33/4.05kmph Add a comment 4.6km, 14:23 Cycling - Commuting Split Summary === 1) 4.58km - 14:23(3:08/km) 137cal 19.12/28.48kmph Add a comment 77km, 2:34:31 Cycling - Road Biking Split Summary === 1) 20km - 42:02(2:06/km) 119/141bpm 396cal 74/117rpm 157/515W 28.55/59.76kmph 2) 20km - 37:46(1:53/km) 127/139bpm 428cal 83/108rpm 189/716W 31.78/45.11kmph 3) 20km - 39:49(1:59/km) 125/154bpm 392cal 77/114rpm 164/599W 30.13/49.18kmph 4) 17.02km - 34:53(2:03/km) 124/143bpm 348cal 75/157rpm 167/760W 29.28/48.81kmph Add a comment	-

2018	Date	Result	WAVA
Watford Half Marathon	4 Feb	1:32:34	74.23%
2017	Date	Result	WAVA
Alchester 5k	15 Aug	19:30	77.50%
Bredon's Hardwick Triathlon	13 Aug	10:23 / 40:43 / 19:56	0.00%
Bearbrook 10k	6 Aug	41:28	75.86%
OUAC & BMC Iffley Festival of Miles	29 Jul	5:48	74.94%
Waddesdon Manor Summer 5K	19 Jul	20:20	73.72%
Hornton Classic 6	15 Jul	40:49	73.81%
Bedfordshire Triathlon	9 Jul	28:35 / 59:05 / 46:56	0.00%
Didcot 5	2 Jul	31:19	79.12%
Cumnor Royal British Legion 5k	17 Jun	19:24	77.27%
Otmoor Challenge	3 Jun	1:31:35	74.38%
Wantage Triathlon	28 May	13:33 / 58:32 / 50:30	0.00%
Bletchingdon (Mota-vation Series race 2)	25 May	27:16	70.78%
Oxford Town and Gown 10k	14 May	38:50	80.34%
Oxford Sri Chinmoy Self Transcendence Race 1	8 May	17:59	80.49%
Oxfordshire County Road Relays	30 Apr	20:05	77.62%
Charlton-on-Otmoor (Mota-vation Series race 1)	27 Apr	26:30	76.67%
London Marathon	23 Apr	2:58:19	79.63%
White Horse Half Marathon	9 Apr	1:27:15	78.07%
Abingdon parkrun	1 Apr	20:13	74.14%
Fleet Half Marathon	19 Mar	1:28:00	77.41%
2016	Date	Result	WAVA
Aylesbury Boxing Day 1 mile	26 Dec	6:18	68.43%
Aylesbury Boxing Day 5km	26 Dec	20:49	72.01%
Andy Reading Memorial 10k	11 Dec	41:18	75.54%
Watford Autumn 10K	27 Nov	42:08	74.05%
Abingdon Marathon	23 Oct		0.00%
Chiltern Cross Country League Race 1 Senior Men	15 Oct	37:44	82.68%
Cricklade Half Marathon	2 Oct	1:28:59	76.55%
Woodstock 12	24 Sep	1:25:55	73.02%
Oxford parkrun	30 Jul	19:43	76.02%
Great Team Relay	14 Jul	19:32	76.12%
Oxford Town and Gown 10k	15 May	39:27	78.45%
St Neots standard distance triathlon	8 May	24:59 / 59:53 / 45:00	0.00%
London Marathon	24 Apr	3:03:50	76.55%
Maidenhead Easter 10	25 Mar	1:05:39	77.42%
Gloucester 20	13 Mar	2:20:39	74.64%
Coventry Half Marathon	28 Feb	1:28:19	76.46%
Oxford parkrun	27 Feb	20:51	71.31%
Chiltern XC League Senior & Veteran Men's Race	13 Feb		0.00%
Country to Capital	16 Jan	6:22:54	63.12%
2015	Date	Result	WAVA
Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men	7 Nov	44:52	68.98%
Oxford Half Marathon	11 Oct	1:31:00	74.21%
OxfordTri Sprint Triathlon	31 Aug	7:04 / 37:58 / 22:42	0.00%
Grafman Middle Distance Triathlon	28 Jun	30:28 / 2:22:49 / 1:41:01	0.00%
Bala Middle Distance Triathlon	7 Jun	/ /	0.00%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	30 Apr	26:34	75.25%
Gloucester 20	8 Mar	2:30:16	69.25%
Portsmouth Coastal Half Marathon	22 Feb	1:35:46	69.92%
Bramley 20	15 Feb	2:33:36	67.75%
Chiltern League Milton Keynes	10 Jan	40:06	60.79%
2014	Date	Result	WAVA
Oxford Town & Gown 10k	11 May	40:46	74.70%
London Marathon	13 Apr	3:16:00	70.52%
Gloucester 20	16 Mar	2:26:28	70.43%
Teddy Hall Relays	12 Mar	23:25	72.40%
Oxford Mail League Round 5: Harwell (Men)	2 Mar	38:55	65.65%
chiltern league campbell park	8 Feb	37:19	64.81%
Watford Half Marathon	2 Feb	1:31:26	72.61%
2013	Date	Result	WAVA
Eynsham 10k	24 Nov	41:17	73.76%
The Thame Triathlon	14 Jul	7:04 / 29:00 / 21:19	0.00%
Oxford Town and Gown	12 May	40:42	74.22%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	2 May	27:41	67.50%
Thames Trot	2 Feb	6:58:08	54.40%
2012	Date	Result	WAVA
Luton Marathon	18 Nov	3:14:22	70.49%
Oxford Half Marathon	14 Oct	1:29:08	73.86%
Challenge Roth	8 Jul	58:50 / 5:09:44 / 3:26:33	0.00%
Oxford Town & Gown 10k	13 May	39:40	75.56%
Maidenhead Easter 10	6 Apr	1:05:21	75.24%
2011	Date	Result	WAVA
Charlton-on-Otmoor (Mota-Vation Series Race 1)	5 May	24:42	78.41%
Maidenhead Easter 10	22 Apr	1:05:42	74.24%
2010	Date	Result	WAVA
Chippenham Half Marathon	12 Sep	1:33:47	69.04%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	6 May	25:50	70.66%
Watford Half Marathon	7 Feb	1:31:40	70.05%
2009	Date	Result	WAVA
Luton Marathon	6 Dec	3:10:41	70.00%
Chippenham Half Marathon	13 Sep	1:26:21	74.36%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	7 May	24:58	76.38%
Maidenhead Easter 10	10 Apr	1:06:17	72.40%
Watford Half Marathon	1 Feb	1:27:52	72.49%
2008	Date	Result	WAVA
Headington 10K	31 Aug	38:15	76.56%
2005	Date	Result	WAVA
Bletchingdon (Mota-Vation Series Race 2)	2 Jun	25:52	74.32%
Oxford Town & Gown 10K	15 May	36:56	76.92%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	5 May	23:39	78.23%
2004	Date	Result	WAVA
Bletchingdon (Mota-vation Series race 2)	3 Jun	27:13	64.09%
Maidenhead Easter 10	9 Apr	1:02:48	73.50%
1990	Date	Result	WAVA
Oxford Town & Gown 10k	13 May	36:48	72.96%
1984	Date	Result	WAVA
Abingdon Marathon	6 May	2:45:27	77.40%
Milton Keynes Half Marathon	8 Apr	1:16:55	78.78%

Oranj M50

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