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Oranj M50

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Oxford City AC

About

Race Times

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Mileage

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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.

Race Standard

Teal (79)

Achievements

Races
74
Miles
5642
Miles
181
Miles
17542
WAVA
80.49%
Mile
6:18
5k
19:24
10k
36:48
10M
1:02:48
Half
1:16:55
20M
2:20:39
Mara
2:45:27
20k
29:00
400m
7:04

Current Status

Sore knee

Planned Races

25 Jun 17	Thame 10k
29 Jun 17	Combe (Mota-vation Series race 3)
02 Jul 17	Didcot 5
09 Jul 17	Bedfordshire Triathlon
15 Jul 17	Hornton Classic 6
19 Jul 17	Waddesdon Manor Summer 5K
27 Jul 17	Combe II (Mota-vation Series race 4)
29 Jul 17	OUAC & BMC Iffley Festival of Miles
06 Aug 17	Bearbrook 10k
06 Aug 17	Hooky 6
27 Aug 17	Headington 5
31 Aug 17	Oxford (Mota-vation Series race 5)
10 Sep 17	Chippenham Half Marathon
24 Sep 17	Draycote Water 20
08 Oct 17	Oxford Half Marathon
22 Oct 17	Abingdon marathon
26 Nov 17	Watford Autumn 10K

Groups

This user is a member of Abingdon Marathon , Conquercise Game, Fetch Orienteers, FetchPoint Game, GPS Users, IronFetchies, Over 50s Club, Run The Sum, Single Fetchies, smiley codes, Sub-3 hour marathon, Team Roughskin, UTMOST, VMLM Fetchpoint 2017-Runners

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Twitter Feed

RT @UPPCinema: Have you seen the wonderful, colourful #painted #mural which has popped up on #CowleyRoad… https://t.co/rikRcx3XLO

2:54pm, 24th Jun 2017
@Sunniethehoob @SirWobbly Admirable #luft in the wearing of the cap too

2:39pm, 24th Jun 2017

Buddies

Dist	Race	Best	Pace	WAVA	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
1mi	Aylesbury Boxing Day 1 mile1mi	6:18	6:18	68.43	1									6:18
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	7						21:19			19:32	19:24
5.3km	Oxfordshire County Road Relays5.3km	20:05	6:06	79.11	1										20:05
5.6km	OxfordTri Sprint Triathlon5.6km	22:42	6:31	73.36	1								22:42
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
10km	Oxford Town & Gown 10k10km	36:48	5:55	72.96	12	38:15				39:40	40:42	40:46		39:27	38:50
12km	Wantage Triathlon12km	50:30	6:46	74.65	1										50:30
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
21km	Grafman Middle Distance Triathlon21km	1:41:01	7:44	66.02	1								1:41:01
13.1mi	Milton Keynes Half Marathon13.1mi	1:16:55	5:52	78.78	14		1:26:21	1:31:40		1:29:08		1:31:26	1:31:00	1:28:19	1:27:15
20mi	Gloucester 2020mi	2:20:39	7:02	74.64	4							2:26:28	2:30:16	2:20:39
42km	Challenge Roth42km	3:26:33	7:55	65.49	1					3:26:33
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
2017	33	104	315	232	235	105	0	0	0	0	0	0	1024
2017	546	553	296	288	526	524	0	0	0	0	0	0	2733
2017	5.7	1.9	7	1.7	9.6	5.5	0	0	0	0	0	0	31.3
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

Mon 29th May May 29	Tue 30th May May 30	Wed 31st May May 31	Thu 1st Jun Jun 1	Fri 2nd Jun Jun 2	Sat 3rd Jun Jun 3	Sun 4th Jun Jun 4
12km, 59:42 Running - Easy Split Summary === 1) 2km - 9:56(4:58/km) 117/125bpm 114cal 12.09/14.54kmph 2) 2km - 9:54(4:57/km) 122/132bpm 116cal 12.11/12.63kmph 3) 2km - 10:26(5:13/km) 129/142bpm 130cal 11.51/12.56kmph 4) 2km - 9:54(4:57/km) 130/142bpm 121cal 12.12/13.64kmph 5) 2km - 9:44(4:52/km) 131/137bpm 118cal 12.33/13.44kmph 6) 2km - 9:46(4:53/km) 125/130bpm 91cal 12.29/12.97kmph 7) 0.01km - 2(3:30/km) 122/122bpm 17.15/12.87kmph Add a comment 0km, 55:02 Cross-Training - Pilates Split Summary === 1) 0km - 55:02(/km) Add a comment 2.4km, 7:39 Cycling - Commuting Split Summary === 1) 2.44km - 7:39(3:08/km) 61cal 19.11/22.57kmph Add a comment	6km, 28:49 Running - Steady-State Split Summary === 1) 2km - 9:31(4:46/km) 119/126bpm 113cal 12.61/15.45kmph 2) 2km - 9:38(4:49/km) 124/132bpm 113cal 12.47/13.17kmph 3) 2km - 9:38(4:49/km) 129/136bpm 117cal 12.46/14.28kmph 4) 0.01km - 3(4:00/km) 130/130bpm 14.99/12.77kmph Add a comment	9.9km, 28:04 Cycling - Commuting Split Summary === 1) 9.93km - 28:04(2:49/km) 277cal 21.24/32.82kmph Add a comment 6km, 29:05 Running - Steady-State Split Summary === 1) 2km - 9:35(4:47/km) 126/136bpm 123cal 12.52/14.38kmph 2) 2km - 9:55(4:58/km) 135/146bpm 139cal 12.09/14.85kmph 3) 2km - 9:32(4:46/km) 132/139bpm 122cal 12.59/13.81kmph 4) 0.01km - 3(4:31/km) 127/127bpm 13.3/12.9kmph Add a comment	8km, 37:45 Running - Steady-State Split Summary === 1) 2km - 9:30(4:45/km) 126/137bpm 122cal 12.62/16.46kmph 2) 2km - 9:35(4:47/km) 135/145bpm 134cal 12.52/15.12kmph 3) 2km - 9:16(4:38/km) 138/147bpm 135cal 12.94/13.6kmph 4) 2km - 9:20(4:40/km) 143/149bpm 141cal 12.84/15.89kmph 5) 0.01km - 2(3:24/km) 138/138bpm 17.68/13.37kmph Add a comment 54.5km, 1:48:50 Cycling - Road Biking Split Summary === 1) 20km - 40:25(2:01/km) 129/177bpm 435cal 79/107rpm 180/798W 29.69/49.41kmph 2) 20km - 37:25(1:52/km) 126/136bpm 421cal 86/101rpm 188/407W 32.08/53.98kmph 3) 14.45km - 31:01(2:09/km) 128/148bpm 333cal 77/112rpm 179/669W 27.95/63.49kmph Add a comment 0.1km, 38 Cross-Training - Walking Split Summary === 1) 0.05km - 38(12:59/km) 2cal 4.62/5.07kmph Add a comment	8km, 37:35 Running - Steady-State Split Summary === 1) 2km - 9:24(4:42/km) 126/136bpm 121cal 12.77/14.11kmph 2) 2km - 9:19(4:39/km) 133/139bpm 128cal 12.88/14.24kmph 3) 2km - 9:10(4:35/km) 130/139bpm 117cal 13.09/13.47kmph 4) 2km - 9:40(4:50/km) 139/145bpm 139cal 12.41/17.1kmph 5) 0.01km - 2(5:04/km) 136/136bpm 11.85/12.8kmph Add a comment 0km, 57:08 Cross-Training - Pilates Split Summary === 1) 0km - 57:08(/km) Add a comment 2.8km, 7:31 Cycling - Commuting Split Summary === 1) 2.75km - 7:31(2:44/km) 78cal 21.96/39.17kmph Add a comment 3km, 7:42 Cycling - Commuting Split Summary === 1) 2.95km - 7:42(2:37/km) 95cal 22.96/31.61kmph Add a comment	10.2km, 24:36 Cycling - Commuting Split Summary === 1) 10km - 24:06(2:25/km) 136/228bpm 162cal 24.9/53.07kmph 2) 0.16km - 30(3:13/km) 167/184bpm 3cal 18.68/21.43kmph Add a comment 1.5km, 7:28 Running - Warm Up Split Summary === 1) 1km - 4:59(4:59/km) 121/134bpm 60cal 12.06/12.77kmph 2) 0.51km - 2:30(4:51/km) 124/135bpm 29cal 12.39/13.13kmph Add a comment 1.1km, 5:46 Running - Warm Down Split Summary === 1) 1km - 5:18(5:18/km) 121/128bpm 65cal 11.31/12.02kmph 2) 0.08km - 28(5:36/km) 129/130bpm 6cal 10.72/11.32kmph Add a comment 11.1km, 29:24 Cycling - Commuting Split Summary === 1) 10km - 26:05(2:36/km) 117/153bpm 241cal 23.01/43.26kmph 2) 1.11km - 3:20(3:00/km) 116/154bpm 13cal 20/29.29kmph Add a comment 20.9km, 1:31:38 Running - Race Split Summary === 1) 1km - 4:13(4:13/km) 133/142bpm 57cal 14.23/15.38kmph 2) 1km - 4:19(4:19/km) 140/144bpm 64cal 13.89/14.58kmph 3) 1km - 4:14(4:14/km) 141/142bpm 62cal 14.2/14.61kmph 4) 1km - 4:21(4:21/km) 141/143bpm 65cal 13.79/14.34kmph 5) 1km - 4:18(4:18/km) 142/144bpm 63cal 13.98/14.24kmph 6) 1km - 4:22(4:22/km) 144/147bpm 65cal 13.74/15.22kmph 7) 1km - 4:19(4:19/km) 146/148bpm 67cal 13.91/14.48kmph 8) 1km - 4:22(4:22/km) 146/149bpm 67cal 13.75/14.14kmph 9) 1km - 4:25(4:25/km) 144/148bpm 66cal 13.56/13.94kmph 10) 1km - 4:26(4:26/km) 147/149bpm 68cal 13.54/13.91kmph 11) 1km - 4:31(4:31/km) 152/157bpm 72cal 13.26/16.43kmph 12) 1km - 4:16(4:16/km) 152/155bpm 68cal 14.06/14.41kmph 13) 1km - 4:27(4:27/km) 151/154bpm 70cal 13.5/16.19kmph 14) 1km - 4:32(4:32/km) 151/155bpm 71cal 13.24/13.81kmph 15) 1km - 4:15(4:15/km) 148/152bpm 65cal 14.09/14.85kmph 16) 1km - 4:19(4:19/km) 151/152bpm 68cal 13.89/15.25kmph 17) 1km - 4:47(4:47/km) 153/156bpm 76cal 12.56/14.68kmph 18) 1km - 4:58(4:58/km) 152/157bpm 76cal 12.08/15.62kmph 19) 1km - 4:33(4:33/km) 145/156bpm 57cal 13.17/16.16kmph 20) 1km - 4:00(4:00/km) 154/158bpm 64cal 14.99/15.38kmph 21) 0.91km - 3:40(4:02/km) 158/162bpm 61cal 14.88/15.38kmph Add a comment	116.1km, 4:10:14 Cycling - Road Biking Split Summary === 1) 20km - 42:11(2:07/km) 119/139bpm 426cal 77/117rpm 169/625W 28.44/61.97kmph 2) 20km - 45:39(2:17/km) 117/133bpm 477cal 79/114rpm 174/610W 26.29/49.45kmph 3) 20km - 46:23(2:19/km) 115/133bpm 447cal 77/103rpm 161/420W 25.87/52.53kmph 4) 20km - 41:15(2:04/km) 115/137bpm 386cal 79/103rpm 156/461W 29.1/52.84kmph 5) 20km - 40:03(2:00/km) 115/130bpm 384cal 79/101rpm 160/519W 29.96/37.82kmph 6) 16.07km - 34:43(2:10/km) 112/134bpm 292cal 74/103rpm 140/485W 27.77/51.8kmph Add a comment
Mon 5th Jun Jun 5	Tue 6th Jun Jun 6	Wed 7th Jun Jun 7	Thu 8th Jun Jun 8	Fri 9th Jun Jun 9	Sat 10th Jun Jun 10	Sun 11th Jun Jun 11
6.5km, 31:17 Running - Steady-State Split Summary === 1) 1km - 4:40(4:40/km) 131/148bpm 61cal 12.86/13.57kmph 2) 1km - 4:50(4:50/km) 139/149bpm 70cal 12.41/13.33kmph 3) 1km - 4:49(4:49/km) 126/130bpm 61cal 12.48/15.38kmph 4) 1km - 4:47(4:47/km) 127/134bpm 60cal 12.56/13.4kmph 5) 1km - 4:49(4:49/km) 131/139bpm 62cal 12.45/15.22kmph 6) 1km - 4:50(4:50/km) 132/138bpm 63cal 12.41/15.35kmph 7) 0.53km - 2:33(4:51/km) 136/139bpm 34cal 12.37/13.47kmph Add a comment 37.1km, 1:11:10 Cycling - Turbo Trainer Split Summary === 1) 3km - 6:38(2:13/km) 106/111bpm 66cal 84/97rpm 168/248W 27.17/30.64kmph 2) 3km - 5:37(1:52/km) 119/124bpm 67cal 88/92rpm 201/223W 32.03/33.66kmph 3) 3km - 6:06(2:02/km) 116/124bpm 65cal 85/95rpm 178/222W 29.51/31.91kmph 4) 3km - 5:20(1:47/km) 127/131bpm 68cal 92/100rpm 214/303W 33.77/35.74kmph 5) 3km - 6:03(2:01/km) 119/130bpm 65cal 86/98rpm 179/226W 29.79/35.74kmph 6) 3km - 5:18(1:46/km) 130/134bpm 68cal 93/101rpm 215/309W 34.02/37.12kmph 7) 3km - 6:04(2:01/km) 120/132bpm 64cal 86/95rpm 177/254W 29.67/32.72kmph 8) 3km - 5:15(1:45/km) 131/134bpm 67cal 94/107rpm 215/326W 34.25/37.76kmph 9) 3km - 6:04(2:01/km) 121/133bpm 64cal 86/93rpm 177/235W 29.64/33.42kmph 10) 3km - 5:15(1:45/km) 131/141bpm 68cal 96/109rpm 217/319W 34.27/38.8kmph 11) 3km - 5:38(1:53/km) 131/142bpm 66cal 91/111rpm 196/382W 31.93/40.01kmph 12) 3km - 5:38(1:53/km) 128/143bpm 66cal 91/115rpm 196/403W 31.99/41.52kmph 13) 1.09km - 2:15(2:03/km) 120/122bpm 23cal 85/91rpm 173/195W 29.27/30.9kmph Add a comment	25.1km, 45:16 Cycling - Turbo Trainer 2min intervals. Blew up! === 1) 4.59km - 10:01(2:11/km) 107/115bpm 104cal 84/96rpm 174/241W 27.53/31.27kmph 2) 1.43km - 2:00(1:24/km) 134/144bpm 36cal 98/114rpm 299/451W 42.83/44.91kmph 3) 0.94km - 2:00(2:08/km) 127/145bpm 20cal 89/98rpm 168/405W 28.21/44.14kmph 4) 1.44km - 2:00(1:24/km) 138/149bpm 35cal 100/110rpm 296/497W 43.06/45.04kmph 5) 0.99km - 2:00(2:01/km) 132/149bpm 21cal 86/96rpm 180/202W 29.81/34.16kmph 6) 1.44km - 2:00(1:23/km) 141/153bpm 35cal 100/115rpm 295/537W 43.24/45.85kmph 7) 1km - 2:00(1:59/km) 134/153bpm 21cal 87/102rpm 182/368W 30.14/45.72kmph 8) 1.45km - 2:00(1:23/km) 143/154bpm 35cal 99/106rpm 295/452W 43.52/46.25kmph 9) 1km - 2:00(2:00/km) 135/154bpm 21cal 87/99rpm 178/195W 30.05/35.74kmph 10) 1.49km - 3:00(2:01/km) 116/120bpm 32cal 86/88rpm 181/409W 29.76/44.64kmph 11) 1.44km - 2:00(1:24/km) 143/154bpm 34cal 99/109rpm 291/520W 43.06/46.25kmph 12) 1km - 2:00(2:00/km) 136/154bpm 21cal 86/95rpm 180/343W 30.06/44.64kmph 13) 1.41km - 2:00(1:25/km) 143/153bpm 33cal 101/109rpm 283/439W 42.24/45.04kmph 14) 1km - 2:00(2:01/km) 135/153bpm 21cal 86/90rpm 177/196W 29.87/31.27kmph 15) 1.02km - 2:00(1:58/km) 121/122bpm 22cal 88/92rpm 188/228W 30.61/32.72kmph 16) 1.41km - 2:00(1:25/km) 144/156bpm 34cal 103/110rpm 288/488W 42.34/44.37kmph 17) 0.98km - 2:00(2:02/km) 137/156bpm 20cal 91/99rpm 174/195W 29.52/35.27kmph 18) 0.97km - 2:00(2:04/km) 119/121bpm 20cal 92/97rpm 175/218W 29.15/32.58kmph Add a comment	12.4km, 35:36 Cycling - Commuting Went over the handlebars on a speedbump. A few bruises but bit my lip, ow === 1) 10km - 28:40(2:52/km) 281cal 20.93/30.47kmph 2) 2.37km - 6:57(2:56/km) 77cal 20.47/30.06kmph Add a comment 5km, 26:01 Running - Easy Split Summary === 1) 1km - 5:30(5:30/km) 115/127bpm 63cal 10.93/11.92kmph 2) 1km - 5:08(5:08/km) 128/135bpm 69cal 11.7/11.99kmph 3) 1km - 5:05(5:05/km) 129/136bpm 67cal 11.81/12.23kmph 4) 1km - 5:12(5:12/km) 132/138bpm 70cal 11.55/12.39kmph 5) 1km - 5:04(5:04/km) 130/138bpm 64cal 11.83/13.03kmph 6) 0.01km - 4(4:09/km) 137/137bpm 14.46/11.39kmph Add a comment	6.5km, 34:05 Running - Easy Split Summary === 1) 1km - 5:14(5:14/km) 120/168bpm 52cal 11.48/12.7kmph 2) 1km - 5:09(5:09/km) 117/124bpm 57cal 11.65/13.64kmph 3) 1km - 5:15(5:15/km) 120/130bpm 58cal 11.44/12.5kmph 4) 1km - 5:16(5:16/km) 126/133bpm 66cal 11.39/12.46kmph 5) 1km - 5:14(5:14/km) 128/132bpm 65cal 11.45/11.86kmph 6) 1km - 5:09(5:09/km) 125/130bpm 59cal 11.66/12.63kmph 7) 0.52km - 2:49(5:24/km) 127/131bpm 33cal 11.1/13.27kmph Add a comment 2.8km, 9:10 Cycling - Commuting Split Summary === 1) 2.79km - 9:10(3:17/km) 86cal 18.25/25.46kmph Add a comment	52.8km, 1:59:55 Cycling - Road Biking Split Summary === 1) 10km - 21:13(2:07/km) 125/178bpm 128cal 74/96rpm 138/422W 28.28/42.3kmph 2) 10km - 21:52(2:11/km) 123/144bpm 155cal 78/93rpm 176/308W 27.43/44.04kmph 3) 10km - 21:38(2:10/km) 108/134bpm 90cal 75/101rpm 139/341W 27.74/48.19kmph 4) 10km - 22:14(2:13/km) 129/208bpm 120cal 79/97rpm 159/303W 26.98/47.34kmph 5) 10km - 24:56(2:30/km) 127/171bpm 118cal 76/93rpm 162/356W 24.06/44.82kmph 6) 2.78km - 8:02(2:54/km) 108/137bpm 27cal 66/108rpm 114/465W 20.75/43.33kmph Add a comment	0.5km, 3:16 Running - Warm Up Split Summary === 1) 0.51km - 3:16(6:22/km) 122/136bpm 37cal 9.42/12.33kmph Add a comment 9.5km, 1:02:38 Running - Orienteering Split Summary === 1) 1km - 7:56(7:56/km) 136/147bpm 114cal 7.56/12.26kmph 2) 1km - 6:17(6:17/km) 140/153bpm 93cal 9.54/13.5kmph 3) 1km - 6:45(6:45/km) 131/147bpm 85cal 8.89/12.73kmph 4) 1km - 6:52(6:52/km) 139/149bpm 95cal 8.73/16.16kmph 5) 1km - 5:51(5:51/km) 136/144bpm 78cal 10.26/11.99kmph 6) 1km - 7:00(7:00/km) 128/145bpm 75cal 8.57/14.68kmph 7) 1km - 6:25(6:25/km) 129/138bpm 70cal 9.35/12.36kmph 8) 1km - 6:24(6:24/km) 130/139bpm 70cal 9.37/12.83kmph 9) 1km - 6:02(6:02/km) 131/138bpm 65cal 9.95/13.1kmph 10) 0.51km - 3:06(6:01/km) 132/137bpm 34cal 9.98/12.53kmph Add a comment 0.5km, 3:03 Running - Warm Down Split Summary === 1) 0.51km - 3:03(6:01/km) 117/131bpm 33cal 9.98/11.62kmph Add a comment	1.5km, 8:22 Running - Warm Up Split Summary === 1) 1km - 5:26(5:26/km) 116/130bpm 58cal 11.06/13.2kmph 2) 0.51km - 2:57(5:49/km) 122/136bpm 33cal 10.32/12.23kmph Add a comment 8.9km, 49:05 Running - Orienteering Split Summary === 1) 1km - 6:38(6:38/km) 140/149bpm 96cal 9.04/14.01kmph 2) 1km - 5:04(5:04/km) 146/151bpm 76cal 11.84/15.58kmph 3) 1km - 5:22(5:22/km) 149/154bpm 82cal 11.18/14.81kmph 4) 1km - 5:09(5:09/km) 151/161bpm 79cal 11.66/18.78kmph 5) 1km - 5:23(5:23/km) 153/157bpm 84cal 11.15/15.58kmph 6) 1km - 5:58(5:58/km) 150/162bpm 92cal 10.05/14.18kmph 7) 1km - 6:26(6:26/km) 153/159bpm 100cal 9.33/16.12kmph 8) 1km - 5:08(5:08/km) 156/161bpm 81cal 11.69/16.39kmph 9) 0.9km - 3:57(4:24/km) 162/168bpm 66cal 13.63/16.63kmph Add a comment 0.6km, 3:34 Running - Warm Down Split Summary === 1) 0.62km - 3:34(5:46/km) 125/137bpm 44cal 10.41/11.76kmph Add a comment 7km, 20:30 Cycling - Commuting Split Summary === 1) 6.98km - 20:30(2:56/km) 92/108bpm 91cal 20.43/36.78kmph Add a comment
Mon 12th Jun Jun 12	Tue 13th Jun Jun 13	Wed 14th Jun Jun 14	Thu 15th Jun Jun 15	Fri 16th Jun Jun 16	Sat 17th Jun Jun 17	Sun 18th Jun Jun 18
6.3km, 17:56 Cycling - Commuting Split Summary === 1) 6.34km - 17:56(2:50/km) 192cal 21.23/27.51kmph Add a comment	7km, 35:41 Running - Easy Split Summary === 1) 2km - 10:02(5:01/km) 124/134bpm 122cal 11.96/12.53kmph 2) 2km - 10:07(5:03/km) 123/131bpm 116cal 11.86/12.46kmph 3) 2km - 10:22(5:11/km) 128/136bpm 125cal 11.58/12.43kmph 4) 1km - 5:10(5:10/km) 133/138bpm 66cal 11.62/12.19kmph Add a comment 48.8km, 1:38:23 Cycling - Road Biking Split Summary === 1) 10km - 20:27(2:03/km) 114/132bpm 152cal 77/102rpm 171/535W 29.34/40.65kmph 2) 10km - 18:18(1:50/km) 121/131bpm 146cal 84/104rpm 189/716W 32.8/39.48kmph 3) 10km - 20:24(2:02/km) 123/137bpm 161cal 83/100rpm 188/435W 29.4/48.75kmph 4) 10km - 19:54(1:59/km) 122/131bpm 140cal 82/96rpm 182/358W 30.16/40.41kmph 5) 8.78km - 19:20(2:12/km) 117/135bpm 107cal 78/98rpm 167/362W 27.24/55.87kmph Add a comment 2.2km, 7:14 Cycling - Commuting Split Summary === 1) 2.21km - 7:14(3:16/km) 64cal 18.33/30.74kmph Add a comment	7.5km, 35:33 Running - Steady-State Split Summary === 1) 2km - 9:31(4:46/km) 126/141bpm 120cal 12.6/13.91kmph 2) 2km - 9:30(4:45/km) 136/143bpm 133cal 12.63/13.1kmph 3) 2km - 9:22(4:41/km) 137/141bpm 127cal 12.82/15.22kmph 4) 1.51km - 7:10(4:45/km) 140/146bpm 103cal 12.63/26.03kmph Add a comment 80.7km, 2:40:04 Cycling - Road Biking Split Summary === 1) 20km - 40:30(2:01/km) 128/143bpm 444cal 82/146rpm 183/572W 29.63/55.26kmph 2) 20km - 39:58(2:00/km) 131/142bpm 458cal 86/116rpm 191/392W 30.02/38.22kmph 3) 20km - 38:12(1:55/km) 129/150bpm 400cal 79/134rpm 175/517W 31.41/52.7kmph 4) 20km - 39:27(1:58/km) 129/145bpm 379cal 80/107rpm 160/799W 30.42/44.74kmph 5) 0.73km - 1:58(2:42/km) 129/141bpm 13cal 63/89rpm 112/411W 22.24/28.92kmph Add a comment 0.4km, 6:29 Cross-Training - Walking Split Summary === 1) 0.39km - 6:29(16:45/km) 20cal 3.58/6.38kmph Add a comment	7km, 32:54 Running - Steady-State Split Summary === 1) 2km - 9:30(4:45/km) 128/138bpm 121cal 12.64/16.79kmph 2) 2km - 9:21(4:41/km) 136/146bpm 128cal 12.83/13.91kmph 3) 2km - 9:17(4:38/km) 141/146bpm 130cal 12.93/15.38kmph 4) 1.01km - 4:46(4:44/km) 142/153bpm 67cal 12.68/13.3kmph Add a comment 45.4km, 1:27:53 Cycling - Time Trial DPCC 10 mile TT on Stadhampton. 50x14 and 50x17 fixed === 1) 19.07km - 40:07(2:06/km) 110/134bpm 276cal 74/118rpm 115/383W 28.52/42.66kmph 2) 16.18km - 25:26(1:34/km) 147/156bpm 319cal 85/101rpm 210/540W 38.17/44kmph 3) 10.18km - 22:20(2:12/km) 121/153bpm 173cal 77/119rpm 129/443W 27.34/40.51kmph Add a comment	2.7km, 6:34 Cycling - Commuting Split Summary === 1) 2.68km - 6:34(2:27/km) 81cal 24.48/34.6kmph Add a comment 2.8km, 8:08 Cycling - Commuting Split Summary === 1) 2.76km - 15:02(5:27/km) 93cal 10.99/26.23kmph Add a comment 2.5km, 44:07 Swimming - Pool Add a comment 12km, 57:04 Running - Steady-State Split Summary === 1) 2km - 9:38(4:49/km) 131/139bpm 127cal 12.47/13.4kmph 2) 2km - 9:52(4:56/km) 138/141bpm 134cal 12.16/13.2kmph 3) 2km - 9:31(4:45/km) 140/147bpm 132cal 12.62/14.81kmph 4) 2km - 9:25(4:42/km) 137/144bpm 120cal 12.75/14.44kmph 5) 2km - 9:13(4:37/km) 141/147bpm 128cal 13.02/13.91kmph 6) 2km - 9:24(4:42/km) 148/159bpm 142cal 12.78/13.71kmph 7) 0.01km - 2(4:01/km) 144/144bpm 14.91/12.9kmph Add a comment	7km, 19:03 Cycling - Commuting Split Summary === 1) 7.02km - 19:03(2:43/km) 116/169bpm 145cal 22.1/33.12kmph Add a comment 1.5km, 7:28 Running - Warm Up Split Summary === 1) 1km - 4:57(4:57/km) 133/140bpm 65cal 12.13/14.11kmph 2) 0.5km - 2:32(5:00/km) 137/140bpm 35cal 12/12.73kmph Add a comment 5.1km, 24:37 Running - Orienteering Split Summary === 1) 1km - 4:53(4:53/km) 149/158bpm 73cal 12.29/16.19kmph 2) 1km - 5:08(5:08/km) 155/159bpm 82cal 11.69/16.09kmph 3) 1km - 5:00(5:00/km) 157/162bpm 81cal 12.01/19.99kmph 4) 1km - 4:30(4:30/km) 162/165bpm 76cal 13.35/16.29kmph 5) 1km - 4:51(4:51/km) 162/168bpm 82cal 12.38/18.24kmph 6) 0.07km - 16(3:46/km) 159/161bpm 4cal 15.91/12.02kmph Add a comment 1km, 4:40 Running - Warm Down Split Summary === 1) 0.95km - 4:40(4:55/km) 138/145bpm 65cal 12.21/13.03kmph Add a comment 8.8km, 22:29 Cycling - Commuting Split Summary === 1) 8.79km - 22:29(2:34/km) 114/133bpm 213cal 23.44/37.79kmph Add a comment 11.5km, 29:53 Cycling - Commuting Split Summary === 1) 11.51km - 29:53(2:36/km) 117/141bpm 284cal 23.11/36.88kmph Add a comment 1.5km, 7:37 Running - Warm Up Split Summary === 1) 1km - 5:04(5:04/km) 132/142bpm 64cal 11.85/12.43kmph 2) 0.51km - 2:33(4:57/km) 139/142bpm 35cal 12.1/12.5kmph Add a comment 1km, 5:06 Running - Warm Down Split Summary === 1) 1km - 5:01(5:01/km) 140/150bpm 69cal 11.98/12.83kmph 2) 0.02km - 5(4:33/km) 149/150bpm 1cal 13.17/11.99kmph Add a comment 5km, 19:23 Running - Race Cumnor 5k === 1) 1km - 3:51(3:51/km) 150/162bpm 56cal 15.59/17.9kmph 2) 1km - 3:44(3:44/km) 162/168bpm 61cal 16.07/17.8kmph 3) 1km - 3:56(3:56/km) 168/171bpm 68cal 15.25/16.83kmph 4) 1km - 3:54(3:54/km) 171/174bpm 71cal 15.37/16.36kmph 5) 1km - 3:57(3:59/km) 172/174bpm 73cal 15.09/17.23kmph Add a comment 13.2km, 34:11 Cycling - Commuting Split Summary === 1) 13.19km - 34:11(2:36/km) 112/134bpm 291cal 23.14/41.89kmph Add a comment	2.6km, 12:47 Running - Warm Up Split Summary === 1) 1km - 4:53(4:53/km) 133/139bpm 63cal 12.29/14.31kmph 2) 1km - 5:02(5:02/km) 133/141bpm 63cal 11.91/13.54kmph 3) 0.56km - 2:52(5:05/km) 135/138bpm 37cal 11.8/13.44kmph Add a comment 1.2km, 6:12 Running - Warm Down Split Summary === 1) 1km - 5:04(5:04/km) 137/143bpm 67cal 11.84/12.56kmph 2) 0.21km - 1:08(5:20/km) 140/142bpm 15cal 11.25/12.09kmph Add a comment 8.7km, 44:34 Running - Orienteering Split Summary === 1) 1km - 4:55(4:55/km) 145/154bpm 70cal 12.18/15.18kmph 2) 1km - 5:09(5:09/km) 149/157bpm 77cal 11.66/16.66kmph 3) 1km - 5:21(5:21/km) 152/156bpm 82cal 11.2/14.61kmph 4) 1km - 4:56(4:56/km) 152/157bpm 75cal 12.16/14.34kmph 5) 1km - 4:57(4:57/km) 154/160bpm 75cal 12.14/15.65kmph 6) 1km - 4:44(4:44/km) 162/166bpm 77cal 12.66/14.64kmph 7) 1km - 5:30(5:30/km) 158/167bpm 87cal 10.91/15.22kmph 8) 1km - 5:30(5:30/km) 149/162bpm 79cal 10.89/14.64kmph 9) 0.74km - 3:31(4:46/km) 156/161bpm 54cal 12.59/15.15kmph Add a comment 5.2km, 15:11 Cycling - Commuting Split Summary === 1) 5.17km - 15:11(2:56/km) 154cal 20.43/37.18kmph Add a comment
Mon 19th Jun Jun 19	Tue 20th Jun Jun 20	Wed 21st Jun Jun 21	Thu 22nd Jun Jun 22	Fri 23rd Jun Jun 23	Sat 24th Jun Jun 24	Sun 25th Jun Jun 25
9km, 42:04 Running - Steady-State Split Summary === 1) 2km - 9:24(4:42/km) 134/141bpm 119cal 12.76/13.3kmph 2) 2km - 9:19(4:40/km) 138/146bpm 122cal 12.88/13.6kmph 3) 2km - 9:04(4:32/km) 136/149bpm 111cal 13.24/13.87kmph 4) 2km - 9:13(4:37/km) 141/145bpm 120cal 13.02/13.71kmph 5) 1.04km - 5:03(4:53/km) 147/153bpm 71cal 12.31/13.81kmph Add a comment 2.8km, 49:24 Swimming - Open Water Queenford Lakes: 3 laps of the temporary back lake === 1) 0.5km - 8:24(16:47/km) 100cal 28/34rpm 3.57/6.55kmph 2) 0.5km - 8:15(16:29/km) 100cal 29/40rpm 3.64/5.96kmph 3) 0.5km - 9:03(18:06/km) 99cal 28/36rpm 3.32/5.99kmph 4) 0.5km - 8:49(17:38/km) 99cal 28/35rpm 3.4/5.53kmph 5) 0.5km - 9:10(18:19/km) 99cal 28/36rpm 3.28/6.06kmph 6) 0.3km - 5:44(18:50/km) 60cal 28/33rpm 3.19/5.1kmph Add a comment 13.7km, 29:14 Cycling - Road Biking Split Summary === 1) 13.65km - 29:14(2:08/km) 117/139bpm 272cal 28.02/43.37kmph Add a comment 14.2km, 33:04 Cycling - Road Biking Split Summary === 1) 14.19km - 33:04(2:20/km) 110/130bpm 277cal 25.75/46.83kmph Add a comment	10km, 46:17 Running - Steady-State Split Summary === 1) 2km - 9:27(4:44/km) 131/141bpm 123cal 12.69/13.91kmph 2) 2km - 9:19(4:39/km) 137/142bpm 124cal 12.88/13.74kmph 3) 2km - 9:01(4:31/km) 135/146bpm 114cal 13.3/14.95kmph 4) 2km - 9:11(4:35/km) 145/152bpm 133cal 13.08/13.94kmph 5) 2km - 9:17(4:39/km) 146/152bpm 135cal 12.92/13.87kmph 6) 0.01km - 2(4:43/km) 148/148bpm 12.74/12.8kmph Add a comment 50.7km, 1:40:16 Cycling - Road Biking Split Summary === 1) 20km - 41:31(2:05/km) 126/144bpm 423cal 79/152rpm 170/624W 28.9/49.98kmph 2) 20km - 35:46(1:47/km) 127/140bpm 367cal 83/109rpm 171/392W 33.55/66.27kmph 3) 10.67km - 22:59(2:09/km) 125/147bpm 216cal 74/110rpm 157/715W 27.86/38.33kmph Add a comment 2.3km, 7:24 Cycling - Commuting Split Summary === 1) 2.27km - 7:24(3:16/km) 64cal 18.4/31.37kmph Add a comment	9.5km, 43:44 Running - Steady-State Split Summary === 1) 2km - 9:04(4:32/km) 129/141bpm 118cal 13.24/15.18kmph 2) 2km - 9:09(4:35/km) 134/142bpm 124cal 13.11/14.01kmph 3) 2km - 9:07(4:33/km) 140/144bpm 129cal 13.17/14.75kmph 4) 2km - 9:20(4:40/km) 145/152bpm 140cal 12.85/13.94kmph 5) 1.51km - 7:04(4:40/km) 145/151bpm 105cal 12.87/14.98kmph Add a comment 68.2km, 2:18:15 Cycling - Time Trial Club TT on 50x14 fixed 23:17 === 1) 27.7km - 1:01:16(2:13/km) 122/148bpm 461cal 75/125rpm 125/407W 27.12/42.49kmph 2) 16.12km - 23:20(1:27/km) 155/165bpm 286cal 92/118rpm 205/492W 41.44/48.81kmph 3) 24.4km - 53:39(2:12/km) 120/165bpm 342cal 76/116rpm 106/319W 27.29/43.57kmph Add a comment	5.3km, 14:30 Cycling - Commuting Split Summary === 1) 5.33km - 14:30(2:43/km) 160cal 22.04/31.47kmph Add a comment	38.3km, 1:20:54 Cycling - Road Biking Easy spin/sore knee === 1) 20km - 41:02(2:03/km) 137/202bpm 359cal 78/105rpm 146/445W 29.24/47.46kmph 2) 18.3km - 39:52(2:11/km) 115/132bpm 369cal 78/110rpm 154/462W 27.54/57.04kmph Add a comment	75.4km, 2:40:42 Cycling - Road Biking Split Summary === 1) 20km - 43:49(2:11/km) 123/157bpm 413cal 77/101rpm 157/631W 27.39/63.76kmph 2) 20km - 42:41(2:08/km) 123/143bpm 424cal 81/107rpm 166/651W 28.11/51.7kmph 3) 20km - 41:36(2:05/km) 120/142bpm 399cal 80/111rpm 160/393W 28.85/68.19kmph 4) 15.43km - 32:36(2:07/km) 116/135bpm 272cal 73/106rpm 139/743W 28.41/42.26kmph Add a comment 2.7km, 7:05 Cycling - Commuting Split Summary === 1) 2.65km - 7:05(2:40/km) 79cal 22.45/36.58kmph Add a comment 2.7km, 8:15 Cycling - Commuting Split Summary === 1) 2.66km - 8:15(3:06/km) 84cal 19.33/29.43kmph Add a comment 3.5km, 1:02:57 Swimming - Pool Split Summary === 1) 3.5km - 1:02:57(17:59/km) 700cal 22/27rpm 3.34/3.92kmph Add a comment	-

2017	Date	Time	WAVA
Thame 10k	25 Jun		0.00%
Cumnor Royal British Legion 5k	17 Jun	19:24	77.27%
Otmoor Challenge	3 Jun	1:31:35	74.38%
Wantage Triathlon	28 May	50:30	74.65%
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	79.11%
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	Time	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	45:00	68.77%
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	Time	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	22:42	73.36%
Grafman Middle Distance Triathlon	28 Jun	1:41:01	66.02%
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	Time	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	Time	WAVA
Eynsham 10k	24 Nov	41:17	73.76%
The Thame Triathlon 2013	14 Jul	21:19	68.09%
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	Time	WAVA
Luton Marathon	18 Nov	3:14:22	70.49%
Oxford Half Marathon	14 Oct	1:29:08	73.86%
Challenge Roth	8 Jul	3:26:33	65.49%
Oxford Town & Gown 10k	13 May	39:40	75.56%
Maidenhead Easter 10	6 Apr	1:05:21	75.24%
2011	Date	Time	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	Time	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	Time	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	Time	WAVA
Headington 10K	31 Aug	38:15	76.56%
2005	Date	Time	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	Time	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	Time	WAVA
Oxford Town & Gown 10k	13 May	36:48	72.96%
1984	Date	Time	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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