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running_dan_w

M40

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Witney Road Runners

Miles
4639
Miles
2
Miles
595

About Me
From #charity #runner to #running #coach & I'm still getting quicker! Check out all sorts of running stuff on my blog, "Run, Rest, Repeat": runningdanw.wordpress.com Show More...

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Recent Training
18th Apr	General	3.4mi	24:59
18th Apr	General	1mi	11:20
16th Apr	General	1mi	9:18
16th Apr	General	3.9mi	36:59
16th Apr	General	1mi	8:15

12 Month Benchmarks	Run	Bike
Mile	5:32	2:37
5k	21:30	0
5mi	36:21	0
10k	44:56	0

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+ 88 others

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Best Times
Best WAVA

Dist	Races	PB	WB

No recorded races

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	1	3	0	0	0	0	0	0	0	0	0	5
2024	102	83	88	41	0	0	0	0	0	0	0	0	314
2023	13	0	25	5	14	2	30	14	0	39	3	0	145
2023	86	69	76	65	67	61	84	96	79	71	76	63	893
2023	0	0	0	0	0	0	2	0	0	0	0	0	2
2022	0	0	6	0	3	4	2	9	9	0	4	3	39
2022	99	90	89	79	86	77	66	88	91	78	88	65	996
2021	29	29	30	18	20	22	16	0	0	5	0	0	167
2021	130	121	129	127	103	55	44	91	94	93	86	88	1161
2020	0	0	0	10	32	21	34	23	30	37	27	26	239
2020	0	0	0	46	97	119	112	146	133	124	130	126	1034
2015	0	13	0	27	8	0	0	0	0	0	0	0	48
2014	0	0	0	0	0	0	0	12	0	94	56	31	194

Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30
8.7mi, 1:24:19 Run - General 1) 1.6km - 8:48(5:30/km) 137/146bpm [754b/km] 114cal 2) 0.78km - 4:50(6:12/km) 143/146bpm [886b/km] 62cal 3) 0.18km - 1:03(5:43/km) 143/144bpm [816b/km] 14cal 4) 0.14km - 48(5:29/km) 147/150bpm [807b/km] 11cal 5) 0.14km - 50(5:50/km) 147/150bpm [857b/km] 11cal 6) 0.37km - 2:07(5:48/km) 144/146bpm [835b/km] 28cal 7) 0.02km - 7(6:40/km) 143/143bpm [954b/km] 1cal 8) 0.13km - 43(5:37/km) 146/148bpm [821b/km] 9cal 9) 0.12km - 40(5:37/km) 147/148bpm [825b/km] 8cal 10) 0.41km - 2:27(5:54/km) 145/145bpm [857b/km] 32cal 11) 0.02km - 13(9:39/km) 146/146bpm [1409b/km] 2cal 12) 0.17km - 1:01(5:58/km) 145/151bpm [865b/km] 12cal 13) 0.16km - 54(5:48/km) 152/154bpm [881b/km] 12cal 14) 0.07km - 26(6:14/km) 151/151bpm [942b/km] 6cal 15) 0.08km - 29(6:06/km) 148/149bpm [904b/km] 6cal 16) 0.24km - 1:20(5:38/km) 149/152bpm [839b/km] 17cal 17) 0.24km - 1:26(5:52/km) 153/154bpm [899b/km] 19cal 18) 0.05km - 18(6:20/km) 150/151bpm [950b/km] 4cal 19) 0.38km - 2:22(6:14/km) 141/149bpm [879b/km] 28cal 20) 0.12km - 45(5:59/km) 135/138bpm [808b/km] 8cal 21) 0.08km - 29(5:38/km) 140/142bpm [789b/km] 5cal 22) 0.15km - 53(5:46/km) 143/145bpm [825b/km] 11cal 23) 0.07km - 25(5:57/km) 144/146bpm [856b/km] 5cal 24) 0.05km - 20(6:11/km) 146/146bpm [903b/km] 4cal 25) 0.04km - 11(5:05/km) 143/143bpm [727b/km] 2cal 26) 0.06km - 21(5:57/km) 143/144bpm [850b/km] 4cal 27) 0.07km - 25(5:48/km) 143/143bpm [830b/km] 5cal 28) 0.24km - 1:24(5:51/km) 141/143bpm [824b/km] 17cal 29) 0.12km - 43(5:47/km) 140/143bpm [809b/km] 8cal 30) 0.11km - 43(6:19/km) 143/144bpm [904b/km] 8cal 31) 0.03km - 19(9:18/km) 142/143bpm [1321b/km] 4cal 32) 0.22km - 1:21(6:04/km) 143/146bpm [868b/km] 16cal 33) 0.06km - 22(5:56/km) 144/145bpm [855b/km] 4cal 34) 0.26km - 1:34(5:57/km) 143/145bpm [851b/km] 19cal 35) 0.28km - 2:18(8:22/km) 129/143bpm [1080b/km] 21cal 36) 0.43km - 2:51(6:40/km) 145/149bpm [966b/km] 35cal 37) 0.13km - 53(7:06/km) 150/153bpm [1066b/km] 11cal 38) 0.1km - 36(6:03/km) 150/152bpm [907b/km] 7cal 39) 0.03km - 12(5:32/km) 146/147bpm [808b/km] 2cal 40) 0.01km - 5(7:03/km) 146/146bpm [1030b/km] 1cal 41) 0.09km - 32(6:14/km) 145/146bpm [903b/km] 6cal 42) 0.89km - 5:41(6:24/km) 141/147bpm [902b/km] 65cal 43) 0.05km - 20(6:56/km) 137/137bpm [950b/km] 3cal 44) 0.37km - 2:23(6:27/km) 140/143bpm [902b/km] 26cal 45) 0.01km - 22(24:37/km) 141/142bpm [3472b/km] 4cal 46) 0.23km - 1:22(5:52/km) 136/143bpm [798b/km] 15cal 47) 0.14km - 47(5:35/km) 143/145bpm [798b/km] 9cal 48) 0.21km - 1:14(5:54/km) 140/143bpm [826b/km] 15cal 49) 0.2km - 1:07(5:42/km) 144/146bpm [820b/km] 13cal 50) 0.17km - 1:00(5:41/km) 144/147bpm [819b/km] 12cal 51) 1.6km - 9:12(5:45/km) 141/145bpm [811b/km] 108cal 52) 1.6km - 8:52(5:33/km) 145/150bpm [804b/km] 109cal 53) 0.35km - 2:15(6:27/km) 137/142bpm [883b/km] 24cal 54) 0.13km - 1:11(9:14/km) 128/138bpm [1183b/km] 9cal Add a comment	-	-	-	5.4mi, 47:32 Run - General 1) 1.6km - 9:04(5:40/km) 136/147bpm [771b/km] 115cal 2) 1.6km - 8:57(5:36/km) 148/160bpm [828b/km] 119cal 3) 1.6km - 8:55(5:34/km) 154/157bpm [858b/km] 124cal 4) 1.6km - 8:43(5:27/km) 160/170bpm [871b/km] 123cal 5) 1.6km - 8:12(5:08/km) 167/173bpm [856b/km] 122cal 6) 0.7km - 3:41(5:17/km) 174/178bpm [920b/km] 55cal Add a comment 2.2mi, 41:51 Walk - General 1) 1km - 13:07(13:07/km) 96/120bpm [1258b/km] 73cal 45/61rpm 2) 1km - 12:07(12:07/km) 103/124bpm [1247b/km] 78cal 46/105rpm 3) 1km - 10:41(10:41/km) 104/119bpm [1110b/km] 64cal 54/60rpm 4) 0.53km - 5:57(11:16/km) 107/119bpm [1205b/km] 36cal 50/63rpm Add a comment	-	3.1mi, 23:49 Run - General 1) 1.6km - 7:12(4:30/km) 160/172bpm [720b/km] 105cal 2) 1.6km - 7:50(4:54/km) 173/178bpm [848b/km] 120cal 3) 1.6km - 8:10(5:06/km) 173/178bpm [883b/km] 125cal 4) 0.15km - 37(3:58/km) 175/178bpm [695b/km] 10cal Add a comment
Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
9.6mi, 1:30:35 Run - General 1) 1.6km - 9:20(5:50/km) 137/146bpm [799b/km] 119cal 2) 1.6km - 9:39(6:02/km) 141/146bpm [851b/km] 122cal 3) 1.6km - 9:35(5:59/km) 143/148bpm [856b/km] 119cal 4) 1.6km - 9:59(6:15/km) 145/153bpm [905b/km] 123cal 5) 1.6km - 8:37(5:23/km) 144/148bpm [775b/km] 107cal 6) 1.6km - 8:46(5:29/km) 144/149bpm [789b/km] 107cal 7) 1.6km - 9:12(5:45/km) 143/146bpm [823b/km] 107cal 8) 1.6km - 9:38(6:01/km) 143/146bpm [861b/km] 111cal 9) 1.6km - 9:36(6:00/km) 142/146bpm [852b/km] 111cal 10) 1.02km - 6:13(6:06/km) 144/150bpm [878b/km] 71cal Add a comment	-	3.2mi, 25:39 Run - General 1) 1.2km - 4:48(4:00/km) 153/165bpm [613b/km] 71cal 2) 0.4km - 1:32(3:51/km) 167/169bpm [643b/km] 24cal 3) 0.11km - 1:49(16:06/km) 153/169bpm [2463b/km] 24cal 4) 1.2km - 4:49(4:01/km) 165/173bpm [662b/km] 73cal 5) 0.4km - 1:32(3:50/km) 174/176bpm [668b/km] 25cal 6) 0.1km - 2:00(20:57/km) 153/176bpm [3207b/km] 25cal 7) 1.2km - 4:54(4:05/km) 169/176bpm [689b/km] 75cal 8) 0.4km - 1:33(3:54/km) 177/180bpm [689b/km] 25cal 9) 0.11km - 2:00(18:15/km) 153/177bpm [2792b/km] 25cal 10) 0km - 41(5:02:05/km) 123/128bpm [37157b/km] 3cal Add a comment	-	-	-	3.1mi, 22:31 Run - General 1) 1.6km - 6:55(4:19/km) 156/170bpm [674b/km] 101cal 2) 1.6km - 7:25(4:38/km) 173/177bpm [801b/km] 115cal 3) 1.6km - 7:31(4:42/km) 175/179bpm [822b/km] 117cal 4) 0.19km - 41(3:33/km) 177/181bpm [630b/km] 10cal Add a comment
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
8.9mi, 1:29:07 Run - General 1) 1.6km - 10:04(6:18/km) 133/143bpm [837b/km] 120cal 2) 1.6km - 9:32(5:58/km) 138/143bpm [822b/km] 117cal 3) 1.6km - 9:46(6:06/km) 138/146bpm [842b/km] 115cal 4) 1.6km - 9:42(6:04/km) 140/146bpm [849b/km] 114cal 5) 1.6km - 9:43(6:04/km) 141/149bpm [856b/km] 111cal 6) 1.6km - 9:56(6:12/km) 141/150bpm [875b/km] 114cal 7) 1.6km - 9:58(6:14/km) 143/149bpm [891b/km] 113cal 8) 1.6km - 10:39(6:39/km) 145/151bpm [965b/km] 121cal 9) 1.49km - 9:47(6:33/km) 139/144bpm [912b/km] 103cal Add a comment	-	1mi, 9:50 Run - General 1) 1.59km - 9:50(6:11/km) 141/154bpm [871b/km] 119cal Add a comment 3.1mi, 27:54 Run - General 1) 1.2km - 4:41(3:55/km) 165/174bpm [645b/km] 70cal 2) 0.02km - 2:00(1:54:45/km) 151/176bpm [17326b/km] 26cal 3) 1.2km - 5:04(4:14/km) 170/178bpm [719b/km] 78cal 4) 0.04km - 2:00(48:59/km) 155/177bpm [7592b/km] 27cal 5) 1.2km - 4:59(4:09/km) 171/184bpm [710b/km] 77cal 6) 0.05km - 2:00(43:47/km) 159/179bpm [6961b/km] 28cal 7) 1.2km - 5:03(4:12/km) 171/180bpm [719b/km] 78cal 8) 0.09km - 2:00(22:22/km) 165/176bpm [3690b/km] 29cal 9) 0km - 6(88:35:50/km) 143/147bpm [760164b/km] 2cal Add a comment 1mi, 8:32 Run - General 1) 1.55km - 8:32(5:31/km) 146/162bpm [805b/km] 113cal Add a comment	-	1.3mi, 11:47 Run - General 1) 1.6km - 8:34(5:21/km) 152/161bpm [814b/km] 115cal 2) 0.47km - 3:13(6:48/km) 149/154bpm [1014b/km] 40cal Add a comment 5.1mi, 44:24 Run - General 1) 1.6km - 8:58(5:36/km) 149/160bpm [835b/km] 118cal 2) 1.6km - 8:35(5:22/km) 161/168bpm [864b/km] 123cal 3) 1.6km - 8:40(5:25/km) 167/172bpm [904b/km] 128cal 4) 1.6km - 8:47(5:29/km) 167/173bpm [916b/km] 126cal 5) 1.6km - 8:36(5:22/km) 170/176bpm [913b/km] 126cal 6) 0.15km - 48(5:16/km) 171/171bpm [901b/km] 12cal Add a comment 1.3mi, 10:09 Run - General 1) 1.6km - 8:08(5:05/km) 154/166bpm [783b/km] 115cal 2) 0.43km - 2:01(4:42/km) 169/173bpm [793b/km] 31cal Add a comment	-	3.1mi, 25:36 Run - General 1) 1.6km - 7:50(4:54/km) 154/169bpm [754b/km] 114cal 2) 1.6km - 8:18(5:11/km) 171/175bpm [887b/km] 123cal 3) 1.6km - 8:29(5:18/km) 170/175bpm [901b/km] 123cal 4) 0.26km - 59(3:48/km) 177/181bpm [671b/km] 16cal Add a comment
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
-	-	1mi, 9:18 Run - General 1) 1.55km - 9:18(6:00/km) 148/162bpm [888b/km] 118cal Add a comment 3.9mi, 36:59 Run - General 1) 0.3km - 58(3:12/km) 131/153bpm [419b/km] 12cal 2) 0.6km - 3:31(5:54/km) 155/166bpm [914b/km] 45cal 3) 0.38km - 1:15(3:17/km) 167/178bpm [549b/km] 20cal 4) 0.34km - 2:26(7:03/km) 163/181bpm [1150b/km] 34cal 5) 0.29km - 1:13(4:08/km) 170/178bpm [702b/km] 20cal 6) 0.55km - 3:26(6:12/km) 160/178bpm [991b/km] 49cal 7) 0.37km - 1:15(3:23/km) 170/180bpm [575b/km] 20cal 8) 0.33km - 4:04(12:13/km) 151/180bpm [1845b/km] 49cal 9) 0.27km - 52(3:15/km) 156/171bpm [507b/km] 11cal 10) 0.4km - 2:49(7:04/km) 162/175bpm [1144b/km] 41cal 11) 0.51km - 2:18(4:28/km) 173/179bpm [774b/km] 37cal 12) 0.35km - 2:19(6:40/km) 161/178bpm [1073b/km] 32cal 13) 0.29km - 56(3:15/km) 166/176bpm [540b/km] 15cal 14) 0.39km - 2:31(6:24/km) 165/177bpm [1055b/km] 36cal 15) 0.23km - 56(4:05/km) 172/177bpm [703b/km] 15cal 16) 0.72km - 6:10(8:35/km) 145/178bpm [1244b/km] 66cal Add a comment 1mi, 8:15 Run - General 1) 1.56km - 8:15(5:17/km) 135/161bpm [714b/km] 110cal Add a comment	-	3.4mi, 24:59 Run - General 1) 1.6km - 6:50(4:16/km) 166/176bpm [709b/km] 105cal 2) 1.6km - 7:19(4:35/km) 176/180bpm [805b/km] 116cal 3) 1.6km - 7:41(4:48/km) 176/181bpm [844b/km] 120cal 4) 0.74km - 3:09(4:15/km) 178/182bpm [758b/km] 51cal Add a comment 1mi, 11:20 Run - General 1) 1.6km - 10:14(6:24/km) 133/153bpm [850b/km] 117cal 2) 0.07km - 1:07(14:54/km) 145/150bpm [2159b/km] 14cal Add a comment	-	-

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