Will H

Last on at 5pm, 8th Nov 2024

M50

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About Me
After years of plodding about, finally joined running club in 2012 2012 - lost some weight and kept training more 2013 - lost some more weight and kept training more 2014 - London Marathon - done 3:15:22!! 2014 - Goals: Embrace the pain of the 5k! Start running twice a day at least once a week; Sub 20 5k; sub 40 10k; sub 90min half marathon Show More...

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Recent Training
13th Nov	Strength	0mi	24:50
13th Nov	General	4.2mi	44:14
12th Nov	General	7.1mi	1:10:57
10th Nov	General	8.3mi	1:25:10
9th Nov	General	4.8mi	49:06

12 Month Benchmarks	Run
Mile	7:00
5k	22:18
5mi	38:29
10k	1:01:06

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2016	2017	PB	WB
3mi	1					19:32 68.30			19:32 6:31/mi	68.30
5km	5	23:53 56.24		21:45 62.68	20:38 66.56				20:38 6:38/mi	66.56
6.5km	5		28:34 62.39	28:10 63.28					28:10 6:58/mi	63.28
5mi	2		38:49 56.59	34:57 63.34					34:57 6:59/mi	63.34
9km	2			38:27 64.54					38:27 6:53/mi	64.54
10km	6		48:25 56.59	43:15 63.84		40:30 69.26			40:30 6:31/mi	69.26
10mi	1				1:07:46 68.35				1:07:46 6:47/mi	68.35
10.4mi	1					1:09:43 69.79			1:09:43 6:42/mi	69.79
10.8mi	1					1:26:34 58.52			1:26:34 8:00/mi	58.52
10.9mi	1						1:26:00 59.97		1:26:00 7:53/mi	59.97
11.3mi	1				1:19:24 66.28				1:19:24 7:02/mi	66.28
13.1mi	9		1:44:09 57.85	1:33:31 64.95	1:31:06 67.22	1:28:28 69.80	1:27:45 70.96		1:27:45 6:42/mi	70.96
14.7mi	1				1:43:50 66.54				1:43:50 7:05/mi	66.54
15mi	1					1:44:31 67.68			1:44:31 6:58/mi	67.68
20mi	3				2:24:36 66.05	2:22:10 67.73	2:22:03 68.35		2:22:03 7:06/mi	68.35
26.2mi	4				3:15:22 65.19	3:10:14 67.50	3:09:33 68.30	3:02:27 71.56	3:02:27 6:58/mi	71.56

2018		Result	WAVA	Distance
22 Apr	London Marathon			26.2mi
2017		Result	WAVA	Distance
2 Apr	Greater Manchester Marathon PB	3:02:27	71.56	26.2mi
2016		Result	WAVA	Distance
9 Oct	Great Eastern Run PB	1:27:45	70.96	13.1mi
17 Sep	Round Norfolk Relay - Stage 5 Cley to Cromer PB	1:26:00	59.97	10.91mi
24 Apr	London Marathon SB	3:09:33	68.30	26.2mi
13 Mar	RYSTON Cross Country GP RACE 6	26:16	69.44	6.5km
28 Feb	Tarpley 20 PB	2:22:03	68.35	20mi
7 Feb	RYSTON Cross Country GP RACE 5			9km
2015		Result	WAVA	Distance
22 Nov	Hereward Relay - Stage 4 PB	1:09:43	69.79	10.4mi
11 Oct	Great Eastern Run SB	1:28:28	69.80	13.1mi
19 Sep	Round Norfolk Relay Stage 5 Cley to Cromer PB	1:26:34	58.52	10.81mi
6 Sep	Wissey Half Marathon	1:29:05	69.31	13.1mi
19 Jul	Great Newham London Run	40:54	69.14	10km
14 Jun	Diss 10k	40:54	68.59	10km
16 May	BMAF National Masters Open Road Relays PB	19:32	68.30	3mi
3 May	Grand East Anglia Run PB	40:30	69.26	10km
19 Apr	Greater Manchester Marathon SB	3:10:14	67.50	26.2mi
22 Mar	RYSTON Cross Country GP RACE 6	25:37	70.65	6.5km
22 Feb	Tarpley 20 SB	2:22:10	67.73	20mi
25 Jan	Ryston Mad Hare 15 Miles PB	1:44:31	67.68	15mi
18 Jan	RYSTON Cross Country GP RACE 4	19:28	71.09	5km
2014		Result	WAVA	Distance
23 Nov	Hereward Relay - Stage 3 PB	1:19:24	66.28	11.3mi
26 Oct	Fenland 10 PB	1:07:46	68.35	10mi
12 Oct	Great Eastern Run SB	1:31:06	67.22	13.1mi
20 Sep	RNR Stage 10 Fritton to Earsham PB	1:43:50	66.54	14.67mi
7 Sep	Great North Run	1:32:58	65.87	13.1mi
31 May	Huntingdon Parkrun PB	20:38	66.56	5km
13 Apr	London Marathon SB	3:15:22	65.19	26.2mi
23 Feb	Tarpley 20 SB	2:24:36	66.05	20mi
16 Feb	RYSTON Cross Country Grand Prix RACE 5			9km
19 Jan	RYSTON Cross Country Grand Prix RACE 4			5km
2013		Result	WAVA	Distance
24 Nov	Larking Gowen City of Norwich Half Marathon SB	1:33:31	64.95	13.1mi
17 Nov	RYSTON Cross Country Grand Prix RACE 2	35:58	69.54	9km
13 Oct	Great Eastern Run	1:34:36	64.21	13.1mi
7 Jul	Hancock Midsummer 5 PB	34:57	63.34	5mi
16 Jun	Comercrawley Diss 10KM & Fun Run SB	43:15	63.84	10km
5 May	Bespak Grand East Anglia Run	43:40	63.23	10km
24 Mar	RYSTON Cross Country GP RACE 6 PB	28:10	63.28	6.5km
17 Feb	RYSTON Cross Country GP RACE 5 PB	38:27	64.54	9km
20 Jan	RYSTON Cross Country GP RACE 4 SB	21:45	62.68	5km
2012		Result	WAVA	Distance
16 Dec	RYSTON Cross Country GP RACE 3 SB	28:34	62.39	6.5km
25 Nov	Larking Gowen City of Norwich Half Marathon	1:44:56	57.41	13.1mi
14 Oct	Great Eastern Run SB	1:44:09	57.85	13.1mi
5 Jul	Hancock Half Hour SB	38:49	56.59	5mi
6 May	Bespak Grand East Anglia Run SB	48:25	56.59	10km
18 Mar	Ryston Cross Country Grand Prix Race 6	30:13	58.54	6.5km
2011		Result	WAVA	Distance
26 Mar	Cambridge parkrun SB	23:53	56.24	5km
26 Feb	Cambridge parkrun	25:08	53.45	5km

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	4	61	0	5	13	0	9	53	80	103	49	0	377
2023	119	150	95	171	170	167	229	248	142	3	40	0	1534
2022	72	111	124	73	178	180	36	126	77	102	140	129	1348
2021	136	92	159	202	228	203	269	302	240	72	84	27	2014
2020	270	284	125	128	203	169	242	244	218	187	207	210	2486
2020	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	226	94	270	219	102	165	261	272	78	81	130	194	2092
2019	0	0	0	0	0	0	0	0	28	0	0	15	44
2018	251	255	258	210	164	175	228	253	224	120	68	161	2366
2018	0	15	0	0	0	0	0	0	0	0	0	0	15
2017	0	0	0	2	0	0	0	0	0	0	0	0	2
2017	236	232	233	135	209	158	208	266	249	127	63	174	2290
2016	201	231	293	186	138	125	108	176	197	105	149	246	2153
2015	162	174	214	136	126	152	185	213	181	198	186	111	2039
2014	163	150	213	111	93	46	134	141	131	130	95	125	1532
2013	64	86	97	106	97	104	99	124	103	120	104	123	1229
2012	18	23	45	31	59	52	79	12	114	79	100	90	702
2011	27	39	37	23	23	9	3	6	6	42	11	0	224
2010	15	5	0	0	12	16	16	15	0	0	3	0	81
2009	0	0	0	0	2	17	37	45	5	8	0	0	115
2008	41	68	60	4	15	41	68	29	0	0	0	0	326

Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
0mi, 25:28 Cross - Strength Add a comment	2.4mi, 25:13 Run - General 1) 1.8mi - 19:01(10:36/mi) 124/139bpm [1313b/mi] 213cal 5.66/6.62mph 2) 0.03mi - 10(6:24/mi) 123/124bpm [787b/mi] 1cal 9.38/9.37mph 3) 0.18mi - 1:50(10:28/mi) 128/138bpm [1339b/mi] 19cal 5.74/9.98mph 4) 0.03mi - 10(6:31/mi) 122/124bpm [795b/mi] 1cal 9.2/9.48mph 5) 0.17mi - 1:50(10:38/mi) 129/137bpm [1373b/mi] 20cal 5.64/9.41mph 6) 0.02mi - 10(7:14/mi) 125/126bpm [904b/mi] 1cal 8.29/8.35mph 7) 0.15mi - 1:50(12:14/mi) 128/137bpm [1566b/mi] 19cal 4.9/9.08mph 8) 0.02mi - 12(12:23/mi) 128/128bpm [1585b/mi] 2cal 4.85/4.84mph Add a comment	1.3mi, 14:33 Run - General 1) 1mi - 11:19(11:18/mi) 135/155bpm [1526b/mi] 127cal 5.31/6.32mph 2) 0.29mi - 3:14(11:06/mi) 130/135bpm [1442b/mi] 34cal 5.41/5.78mph Add a comment 5.2mi, 39:48 Run - General 1) 5.18mi - 39:48(7:41/mi) 162/177bpm [1245b/mi] 603cal 7.81/10.23mph Add a comment 0.8mi, 10:04 Run - General 1) 0.81mi - 10:04(12:23/mi) 137/150bpm [1697b/mi] 121cal 4.84/8.27mph Add a comment	-	-	0mi, 11:27 Cross - Yoga 1) 0mi - 11:27(0/mi) 72/90bpm [INFb/mi] 32cal Add a comment 0mi, 33:49 Cross - Strength Add a comment 4mi, 40:06 Run - General 1) 1.5mi - 15:00(9:59/mi) 125/138bpm [1247b/mi] 171cal 6.01/7.74mph 2) 0.02mi - 10(7:31/mi) 128/130bpm [962b/mi] 1cal 7.99/8.72mph 3) 0.19mi - 1:50(9:46/mi) 134/140bpm [1308b/mi] 22cal 6.14/8.25mph 4) 0.03mi - 10(6:39/mi) 129/131bpm [858b/mi] 1cal 9.02/9.73mph 5) 0.18mi - 1:50(10:03/mi) 135/143bpm [1356b/mi] 22cal 5.97/9.68mph 6) 0.03mi - 10(6:12/mi) 128/131bpm [794b/mi] 1cal 9.68/9.98mph 7) 0.18mi - 1:50(10:11/mi) 136/144bpm [1385b/mi] 22cal 5.89/10.06mph 8) 0.4mi - 4:00(10:02/mi) 131/135bpm [1315b/mi] 45cal 5.98/6.51mph 9) 1.51mi - 15:05(9:58/mi) 130/135bpm [1295b/mi] 163cal 6.02/6.72mph Add a comment	5.6mi, 1:01:36 Run - General 1) 1.17mi - 12:01(10:16/mi) 147/159bpm [1509b/mi] 160cal 5.85/6.49mph 2) 0.13mi - 1:00(7:42/mi) 155/159bpm [1193b/mi] 14cal 7.8/8.01mph 3) 0.2mi - 2:00(9:55/mi) 131/153bpm [1300b/mi] 22cal 6.05/7.62mph 4) 0.07mi - 30(7:06/mi) 117/119bpm [830b/mi] 3cal 8.46/9.5mph 5) 0.14mi - 1:30(10:22/mi) 123/130bpm [1275b/mi] 14cal 5.79/8.1mph 6) 0.02mi - 11(7:35/mi) 120/122bpm [909b/mi] 1cal 7.92/9.52mph 7) 0.16mi - 1:50(11:23/mi) 123/129bpm [1400b/mi] 18cal 5.27/9.39mph 8) 0.2mi - 2:01(10:13/mi) 115/118bpm [1174b/mi] 18cal 5.88/6.01mph 9) 0.06mi - 3:00(49:01/mi) 93/112bpm [4558b/mi] 9cal 1.22/7.99mph 10) 0.46mi - 3:00(6:32/mi) 128/138bpm [836b/mi] 29cal 9.19/10.48mph 11) 0.18mi - 5:00(28:09/mi) 95/133bpm [2674b/mi] 24cal 2.13/9.81mph 12) 1.22mi - 13:00(10:41/mi) 121/130bpm [1294b/mi] 127cal 5.61/6.28mph 13) 1.6mi - 16:34(10:23/mi) 124/131bpm [1287b/mi] 161cal 5.78/6.55mph Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
5.3mi, 53:38 Run - General 1) 1mi - 10:26(10:25/mi) 129/140bpm [1344b/mi] 120cal 5.76/6.39mph 2) 1mi - 9:46(9:44/mi) 123/129bpm [1196b/mi] 104cal 6.17/7.06mph 3) 1mi - 10:07(10:06/mi) 120/128bpm [1212b/mi] 98cal 5.94/6.89mph 4) 1mi - 10:15(10:14/mi) 124/129bpm [1268b/mi] 103cal 5.87/6.51mph 5) 1mi - 9:53(9:51/mi) 124/132bpm [1222b/mi] 96cal 6.09/7.24mph 6) 0.27mi - 3:12(11:39/mi) 126/129bpm [1467b/mi] 32cal 5.15/6.32mph Add a comment	4.8mi, 49:06 Run - General 1) 1.39mi - 15:00(10:48/mi) 124/138bpm [1339b/mi] 146cal 5.55/7.37mph 2) 0.02mi - 10(7:25/mi) 130/131bpm [965b/mi] 1cal 8.08/9.14mph 3) 0.18mi - 1:50(9:58/mi) 132/140bpm [1315b/mi] 19cal 6.02/9.16mph 4) 0.02mi - 10(7:26/mi) 126/127bpm [936b/mi] 1cal 8.08/9.66mph 5) 0.19mi - 1:51(9:44/mi) 118/136bpm [1148b/mi] 15cal 6.17/9.85mph 6) 0.02mi - 10(6:47/mi) 117/119bpm [793b/mi] 1cal 8.85/10.54mph 7) 0.19mi - 1:51(9:32/mi) 121/133bpm [1154b/mi] 16cal 6.29/10.65mph 8) 0.4mi - 3:59(10:03/mi) 117/128bpm [1176b/mi] 31cal 5.97/6.64mph 9) 2.34mi - 24:04(10:18/mi) 126/135bpm [1297b/mi] 216cal 5.83/7.26mph Add a comment 0mi, 7:03 Cross - Yoga 1) 0mi - 7:03(0/mi) 77/87bpm [INFb/mi] 24cal Add a comment	8.3mi, 1:25:10 Run - General 1) 1.05mi - 12:00(11:27/mi) 111/134bpm [1271b/mi] 96cal 5.24/6.85mph 2) 0.03mi - 10(6:23/mi) 115/117bpm [733b/mi] 1cal 9.41/9.96mph 3) 0.19mi - 1:50(9:49/mi) 123/136bpm [1208b/mi] 18cal 6.11/9.83mph 4) 0.03mi - 10(6:04/mi) 116/118bpm [704b/mi] 1cal 9.88/10mph 5) 0.17mi - 1:50(10:46/mi) 125/138bpm [1347b/mi] 18cal 5.57/9.81mph 6) 0.02mi - 10(6:59/mi) 118/119bpm [825b/mi] 1cal 8.59/8.68mph 7) 0.19mi - 1:50(9:41/mi) 123/135bpm [1192b/mi] 17cal 6.19/8.83mph 8) 0.03mi - 10(6:20/mi) 114/114bpm [723b/mi] 1cal 9.46/9.83mph 9) 0.16mi - 1:50(11:08/mi) 123/130bpm [1370b/mi] 17cal 5.38/9.83mph 10) 0.14mi - 3:00(21:45/mi) 90/118bpm [1957b/mi] 14cal 2.76/5.03mph 11) 1.42mi - 10:00(7:03/mi) 147/171bpm [1036b/mi] 114cal 8.51/9.79mph 12) 0.2mi - 5:01(25:22/mi) 112/171bpm [2840b/mi] 33cal 2.37/9.93mph 13) 1.14mi - 12:00(10:33/mi) 120/126bpm [1266b/mi] 99cal 5.69/6.53mph 14) 3.57mi - 35:09(9:51/mi) 129/137bpm [1271b/mi] 302cal 6.09/7.64mph Add a comment	-	7.1mi, 1:10:57 Run - General 1) 1.24mi - 12:01(9:43/mi) 123/138bpm [1196b/mi] 119cal 6.17/7.47mph 2) 0.15mi - 1:01(6:56/mi) 119/121bpm [824b/mi] 8cal 8.66/9.46mph 3) 0.22mi - 2:00(9:15/mi) 132/145bpm [1220b/mi] 22cal 6.49/8.41mph 4) 0.15mi - 1:00(6:49/mi) 135/148bpm [919b/mi] 11cal 8.81/9.52mph 5) 0.21mi - 2:00(9:40/mi) 133/148bpm [1285b/mi] 22cal 6.21/8.68mph 6) 0.19mi - 2:00(10:41/mi) 124/127bpm [1325b/mi] 19cal 5.62/5.95mph 7) 0.36mi - 2:50(7:47/mi) 147/156bpm [1143b/mi] 35cal 7.72/8.87mph 8) 0.1mi - 2:30(24:37/mi) 121/156bpm [2978b/mi] 20cal 2.44/7.68mph 9) 0.39mi - 2:50(7:11/mi) 142/158bpm [1021b/mi] 31cal 8.34/8.81mph 10) 0.12mi - 2:30(21:25/mi) 112/157bpm [2398b/mi] 16cal 2.8/8.72mph 11) 0.43mi - 2:50(6:39/mi) 135/161bpm [898b/mi] 26cal 9.02/9.77mph 12) 0.12mi - 2:30(21:02/mi) 119/160bpm [2504b/mi] 18cal 2.85/8.89mph 13) 0.4mi - 2:50(7:06/mi) 145/162bpm [1029b/mi] 32cal 8.46/9.39mph 14) 0.11mi - 2:30(22:59/mi) 117/159bpm [2690b/mi] 16cal 2.61/8.43mph 15) 1.13mi - 11:10(9:52/mi) 122/130bpm [1204b/mi] 84cal 6.08/7.41mph 16) 1.77mi - 18:26(10:23/mi) 125/131bpm [1299b/mi] 152cal 5.77/6.97mph Add a comment	0mi, 24:50 Cross - Strength Add a comment 4.2mi, 44:14 Run - General 1) 2.86mi - 30:00(10:30/mi) 127/152bpm [1334b/mi] 298cal 5.71/7.31mph 2) 1.36mi - 14:14(10:28/mi) 120/126bpm [1256b/mi] 113cal 5.73/6.91mph Add a comment	-
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
-	-	-	-	-	-	-
Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28
-	-	-	-	-	-	-

Will H

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