Paul W
M70
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Races
54 -
Miles
13215 -
Miles
916 -
Miles
17858 -
WAVA
70.98% -
5k
2:10:06 -
10k
45:18 -
Half
1:41:09 -
Mara
3:46:41
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Recent Training | |||
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11th May
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Open Water | 1mi | 42:58 |
10th May
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Long Run | 10mi | 1:37:29 |
9th May
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wattbike | 8.9mi | 30:00 |
8th May
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Drills | 0.3mi | 12:54 |
8th May
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Pool | 1mi | 38:48 |
12 Month Benchmarks | ||
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Buddies (2) |
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Read Everyone!
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- Best WAVA
Dist | Races | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2021 | 2022 | 2023 | 2024 | PB | WB |
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5km | 1 | 2:10:06 12.87 | 2:10:06
41:53/mi
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12.87 | |||||||||||||||||
10km | 11 | 51:20 59.38 | 49:26 62.75 | 47:32 65.84 | 46:23 68.07 | 45:48 69.57 | 45:18 70.98 | 57:44 58.36 | 54:54 61.96 | 52:12 67.11 | 45:18
7:17/mi
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70.98 | |||||||||
13.1mi | 23 | 1:48:49 61.32 | 1:46:15 63.37 | 1:42:39 66.79 | 1:54:20 60.52 | 1:43:01 67.80 | 1:41:09 69.71 | 1:42:32 69.43 | 1:45:02 68.42 | 2:19:38 52.48 | 2:40:32 47.04 | 2:00:15 62.79 | 2:00:32 63.94 | 2:09:37 60.72 | 2:00:08 66.24 | 1:41:09
7:43/mi
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69.71 | ||||
26.2km | 1 | 2:21:26 62.27 | 2:21:26
8:41/mi
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62.27 | |||||||||||||||||
26.2mi | 18 | 4:27:03 52.39 | 4:57:27 47.46 | 4:00:05 59.88 | 3:46:41 64.61 | 3:55:16 62.84 | 4:23:15 56.70 | 3:57:12 63.53 | 4:02:26 62.76 | 5:17:00 48.47 | 5:06:26 51.67 | 4:38:33 58.62 | 4:59:55 55.63 | 3:46:41
8:39/mi
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64.61 |
2024 | Result | WAVA | Distance | |
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3 Mar | Tokyo Marathon SB | 4:59:55 | 55.63 | 26.2mi |
27 Jan | RunThrough Lee Valley VeloPark Half SB | 2:00:08 | 66.24 | 13.1mi |
2023 | Result | WAVA | Distance | |
5 Nov | Rother Valley Autumn Half | 2:10:34 | 60.28 | 13.1mi |
21 May | Chester Half Marathon | 2:12:58 | 59.19 | 13.1mi |
5 Mar | North Lincolnshire Half Marathon SB | 2:09:37 | 60.72 | 13.1mi |
2022 | Result | WAVA | Distance | |
9 Oct | Chicago Marathon SB | 4:38:33 | 58.62 | 26.2mi |
2021 | Result | WAVA | Distance | |
28 Nov | Doncaster 10k SB | 52:12 | 67.11 | 10km |
13 Nov | Run Alton Towers 10k | 53:40 | 65.28 | 10km |
26 Sep | Run for All Sheffield Half Marathon SB | 2:00:32 | 63.94 | 13.1mi |
22 Aug | The Big Half | 2:13:55 | 57.55 | 13.1mi |
2019 | Result | WAVA | Distance | |
13 Oct | Zafiro Palma Marathon SB | 5:06:26 | 51.67 | 26.2mi |
8 Sep | Great North Run | 2:14:48 | 56.01 | 13.1mi |
14 Apr | Asda Foundation Sheffield Half Marathon SB | 2:00:15 | 62.79 | 13.1mi |
2018 | Result | WAVA | Distance | |
26 Dec | Boxing Day Turkey Trot 5km, 10km, 10 miles & half marathon PB | 2:10:06 | 12.87 | 5km |
8 Dec | Lanzarote half Marathon SB | 2:40:32 | 47.04 | 13.1mi |
23 Sep | Asda Foundation Sheffield 10K SB | 54:54 | 61.96 | 10km |
2017 | Result | WAVA | Distance | |
19 Nov | Valencia Alfonso 10K SB | 57:44 | 58.36 | 10km |
2016 | Result | WAVA | Distance | |
18 Apr | Boston Marathon SB | 5:17:00 | 48.47 | 26.2mi |
12 Mar | Spring Shakespeare Half SB | 2:19:38 | 52.48 | 13.1mi |
2015 | Result | WAVA | Distance | |
29 Nov | Florence Marathon Italy | 4:50:18 | 52.41 | 26.2mi |
26 Apr | London Marathon SB | 4:02:26 | 62.76 | 26.2mi |
22 Feb | Vodaphone Malta Marathon | 4:35:15 | 55.28 | 26.2mi |
2014 | Result | WAVA | Distance | |
2 Nov | TCS New York City Marathon SB | 3:57:12 | 63.53 | 26.2mi |
12 Oct | Royal Parks Half Marathon SB | 1:45:02 | 68.42 | 13.1mi |
5 May | Belfast City Marathon | 4:15:44 | 58.92 | 26.2mi |
23 Feb | Malta Marathon | 4:09:09 | 60.48 | 26.2mi |
2013 | Result | WAVA | Distance | |
7 Apr | Paris Marathon SB | 4:23:15 | 56.70 | 26.2mi |
9 Mar | Spring Shakespeare Half SB | 1:42:32 | 69.43 | 13.1mi |
6 Jan | Central Lancashire New Year Half Marathon | 1:47:12 | 66.41 | 13.1mi |
2012 | Result | WAVA | Distance | |
30 Sep | Berlin Marathon SB | 3:55:16 | 62.84 | 26.2mi |
16 Sep | Great North Run Half Marathon | 1:50:37 | 63.74 | 13.1mi |
27 May | Edinburgh Marathon | 4:02:51 | 60.88 | 26.2mi |
6 May | Lichfield Half Marathon PB | 1:41:09 | 69.71 | 13.1mi |
25 Mar | Lincoln 10K PB | 45:18 | 70.98 | 10km |
2011 | Result | WAVA | Distance | |
16 Oct | Amsterdam Marathon PB | 3:46:41 | 64.61 | 26.2mi |
18 Sep | Great North Run Half Marathon SB | 1:43:01 | 67.80 | 13.1mi |
22 May | Edinburgh Marathon | 3:55:45 | 62.12 | 26.2mi |
17 Apr | Semi-Marathon International de Nice | 1:50:55 | 62.97 | 13.1mi |
3 Apr | Lincoln 10K SB | 45:48 | 69.57 | 10km |
20 Mar | Kilomathon - England PB | 2:21:26 | 62.27 | 26.2km |
2010 | Result | WAVA | Distance | |
25 Apr | Sheffield Half Marathon SB | 1:54:20 | 60.52 | 13.1mi |
21 Mar | Lincoln 10K SB | 46:23 | 68.07 | 10km |
2009 | Result | WAVA | Distance | |
1 Nov | New York Marathon SB | 4:00:05 | 59.88 | 26.2mi |
4 Oct | New Balance English Half Marathon SB | 1:42:39 | 66.79 | 13.1mi |
6 Sep | Great Yorkshire Run SB | 47:32 | 65.84 | 10km |
26 Jul | NSPCC Milton Keynes Half Marathon | 1:54:19 | 59.97 | 13.1mi |
26 Apr | Sheffield Half Marathon | 1:47:35 | 63.73 | 13.1mi |
15 Mar | The Dronfield 10k | 47:42 | 65.61 | 10km |
2008 | Result | WAVA | Distance | |
16 Mar | The Dronfield 10K SB | 49:26 | 62.75 | 10km |
2007 | Result | WAVA | Distance | |
22 Apr | London Marathon SB | 4:57:27 | 47.46 | 26.2mi |
11 Mar | Doncaster Half Marathon SB | 1:46:15 | 63.37 | 13.1mi |
2006 | Result | WAVA | Distance | |
6 May | Rother Valley 10k SB | 51:20 | 59.38 | 10km |
23 Apr | London Marathon SB | 4:27:03 | 52.39 | 26.2mi |
14 Jan | Sheffield Half Marathon SB | 1:48:49 | 61.32 | 13.1mi |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 7.1 | 4.1 | 2 | 8.6 | 2.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 23.9 |
2024 | 89 | 70 | 48 | 62 | 27 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 296 |
2024 | 82 | 65 | 43 | 159 | 45 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 394 |
2023 | 16 | 15.5 | 15.5 | 12.9 | 15.4 | 5.3 | 10.7 | 14 | 4.2 | 6 | 6.3 | 7.4 | 129.3 |
2023 | 56 | 59 | 68 | 73 | 52 | 34 | 52 | 47 | 31 | 58 | 74 | 100 | 704 |
2023 | 241 | 318 | 294 | 329 | 259 | 180 | 220 | 158 | 39 | 118 | 82 | 77 | 2316 |
2022 | 14.2 | 12.3 | 14.9 | 16.6 | 17.9 | 14.9 | 7.7 | 6.7 | 6.7 | 1.1 | 11.4 | 12.6 | 137 |
2022 | 8 | 43 | 62 | 68 | 66 | 66 | 59 | 68 | 84 | 45 | 59 | 53 | 682 |
2022 | 282 | 258 | 285 | 259 | 419 | 234 | 172 | 101 | 142 | 48 | 174 | 180 | 2553 |
2021 | 0 | 0 | 0 | 9.1 | 13.5 | 11.3 | 4.5 | 7.3 | 6.9 | 6 | 12.6 | 14.3 | 85.5 |
2021 | 69 | 60 | 70 | 65 | 75 | 37 | 56 | 22 | 38 | 27 | 45 | 18 | 581 |
2021 | 201 | 228 | 351 | 299 | 302 | 165 | 159 | 185 | 105 | 80 | 190 | 175 | 2441 |
2020 | 7.8 | 15.5 | 12.7 | 0 | 0 | 0.3 | 1.3 | 6.8 | 6.3 | 7.6 | 1.1 | 14 | 73.5 |
2020 | 44 | 54 | 55 | 51 | 75 | 77 | 81 | 112 | 62 | 74 | 53 | 62 | 800 |
2020 | 246 | 222 | 357 | 407 | 365 | 310 | 363 | 247 | 154 | 127 | 223 | 177 | 3198 |
2019 | 6.5 | 5.8 | 9.2 | 9.6 | 9.4 | 5.3 | 9.3 | 8.9 | 9.1 | 4.4 | 8.3 | 11.3 | 97 |
2019 | 33 | 48 | 61 | 38 | 34 | 47 | 60 | 46 | 64 | 48 | 36 | 35 | 552 |
2019 | 135 | 52 | 238 | 281 | 219 | 122 | 127 | 88 | 121 | 40 | 78 | 136 | 1636 |
2018 | 1.3 | 10.1 | 7.9 | 5 | 4 | 5.2 | 3.9 | 5.2 | 5.7 | 7.2 | 6.9 | 3.2 | 65.5 |
2018 | 0 | 0 | 1 | 10 | 35 | 38 | 39 | 46 | 50 | 15 | 22 | 57 | 315 |
2018 | 12 | 11 | 7 | 71 | 75 | 143 | 123 | 67 | 71 | 108 | 116 | 37 | 841 |
2017 | 4.2 | 0 | 2.8 | 9.5 | 5.9 | 4.4 | 6.8 | 8.2 | 7.9 | 8.1 | 3 | 0.5 | 61.3 |
2017 | 0 | 0 | 0 | 1 | 10 | 10 | 32 | 8 | 3 | 15 | 31 | 5 | 116 |
2017 | 29 | 4 | 68 | 130 | 85 | 34 | 114 | 28 | 64 | 68 | 10 | 0 | 634 |
2016 | 5.3 | 1.5 | 3.8 | 1.1 | 6.6 | 6.1 | 10.8 | 10.4 | 4.5 | 4.3 | 2.2 | 4 | 60.4 |
2016 | 55 | 18 | 85 | 49 | 1 | 23 | 67 | 32 | 13 | 0 | 0 | 0 | 343 |
2016 | 47 | 12 | 51 | 12 | 62 | 90 | 205 | 301 | 85 | 100 | 0 | 11 | 974 |
2015 | 2.3 | 0.5 | 2.1 | 2 | 3.5 | 3 | 1.4 | 2.9 | 3.5 | 2.3 | 1.5 | 0 | 24.9 |
2015 | 150 | 96 | 55 | 108 | 28 | 82 | 82 | 105 | 130 | 96 | 89 | 53 | 1073 |
2015 | 0 | 0 | 0 | 3 | 92 | 5 | 13 | 27 | 0 | 0 | 0 | 0 | 141 |
2014 | 3 | 1.8 | 1.3 | 0.1 | 1.3 | 3 | 1.3 | 1.2 | 2.8 | 2.1 | 1.3 | 2.3 | 21.2 |
2014 | 119 | 114 | 76 | 99 | 100 | 117 | 124 | 132 | 145 | 103 | 68 | 60 | 1258 |
2014 | 0 | 0 | 0 | 23 | 21 | 7 | 11 | 47 | 0 | 0 | 0 | 0 | 109 |
2013 | 2.3 | 2 | 2.8 | 1 | 2 | 2.3 | 1.5 | 0 | 0.8 | 3 | 1.3 | 1.9 | 20.6 |
2013 | 42 | 115 | 103 | 36 | 0 | 22 | 36 | 1 | 0 | 0 | 21 | 61 | 436 |
2013 | 39 | 18 | 0 | 0 | 85 | 164 | 87 | 203 | 226 | 143 | 132 | 40 | 1139 |
2012 | 3.2 | 3.8 | 3.4 | 3.2 | 1.5 | 2.6 | 1.6 | 1.7 | 2 | 2.8 | 3 | 1.5 | 30.3 |
2012 | 40 | 123 | 154 | 132 | 104 | 90 | 125 | 136 | 126 | 80 | 116 | 100 | 1326 |
2012 | 0 | 0 | 0 | 0 | 0 | 26 | 84 | 31 | 0 | 0 | 0 | 0 | 141 |
2011 | 2.3 | 3 | 4.5 | 2.2 | 2.1 | 3.5 | 1.5 | 4.6 | 3 | 1.3 | 1.5 | 1.5 | 30.9 |
2011 | 103 | 124 | 140 | 107 | 83 | 63 | 128 | 132 | 137 | 83 | 90 | 81 | 1270 |
2011 | 0 | 0 | 0 | 0 | 0 | 33 | 50 | 0 | 0 | 0 | 0 | 0 | 83 |
2010 | 1.2 | 1.7 | 1.2 | 1.2 | 3.5 | 3.7 | 7.2 | 2.2 | 1 | 2.3 | 3.5 | 3 | 31.6 |
2010 | 105 | 81 | 51 | 99 | 82 | 72 | 34 | 84 | 28 | 4 | 11 | 49 | 700 |
2010 | 13 | 64 | 22 | 34 | 195 | 117 | 157 | 49 | 11 | 90 | 65 | 13 | 830 |
2009 | 1.3 | 1.6 | 1.2 | 1.5 | 1.8 | 1.1 | 2.9 | 2.3 | 1.8 | 1.2 | 1.3 | 0.6 | 18.4 |
2009 | 94 | 68 | 61 | 87 | 36 | 83 | 110 | 136 | 133 | 93 | 69 | 88 | 1057 |
2009 | 15 | 23 | 12 | 60 | 95 | 11 | 0 | 45 | 0 | 0 | 0 | 0 | 261 |
2008 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0.3 | 0.9 | 0 | 1.2 | 0.8 | 1 | 4.5 |
2008 | 46 | 40 | 45 | 36 | 56 | 42 | 25 | 19 | 33 | 24 | 36 | 42 | 443 |
2008 | 0 | 0 | 0 | 0 | 12 | 10 | 93 | 28 | 0 | 5 | 5 | 14 | 167 |
2007 | 62 | 74 | 125 | 45 | 44 | 14 | 12 | 17 | 14 | 18 | 0 | 16 | 441 |
2006 | 34 | 70 | 113 | 75 | 43 | 40 | 32 | 26 | 16 | 33 | 25 | 47 | 556 |
2005 | 0 | 0 | 0 | 0 | 15 | 19 | 55 | 56 | 61 | 42 | 6 | 10 | 264 |
Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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10st 2 1/2. Continuous swim stopping only to restart watch. On 4th set checked time at 300m to give me an idea of 1500m time and it was 41.36. will have to check how that compares with last year's results at Weymouth. Felt a bit hard work today but it's a while since I've swum this distance at one go.
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10st 3 1/4. Ran better today. Fastest for a couple of months. No 10s in it and even had an 8! HR better as well. Had a square of mint cake before setting off. Not sure if that had anything to do with it. Laps 9.21, 9.51, 9.34, 9.39, 8.44, 9.14.
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10st 3. 10st 1 1/2 when got back. £ minutes slower than same ride 2 weeks ago, but as I was 5 minutes slower getting to halfway point than last time I must have been faster on way back than last time. Really slow to first 5 miles. Bit windy and day after running. Do I need to oil chain again? Legs didn't feel good right from start. Need to get better. Couldn't get onto big ring going up HH but was ok once I got to top.
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10st 3 1/4. This session took 68 mins. Traffic was definitely an issue at times. First set was better than last time I did this back in Feb. 2nd set not so good.
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10st 3 1/4. This session took 68 mins. Traffic was definitely an issue at times. First set was better than last time I did this back in Feb. 2nd set not so good.
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10st 3. 10st 2 1/4 when got back. Sunny and quite warm. Good conditions. This felt a bit better. HR seems better as well. Turned at 48.26 and because of the nature of the course wondered about a negative split but ended up missing it by about 35 secs. Probably lost it in 6th mile because I should have been able to keep that under 10 minute mile. Didn't make a conscious effort to go for negative. Better session I think. Laps 9.11, 9.15, 9.57, 10.11, 9.38, 10.03, 9.46, 9.26, 9.57, 9.58.
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Mon. Apr. 22nd. Figures a bit down today but think it's because I was a while warming up which drops the average because think I worked quite hard.
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Sun 28th Apr
Apr 28
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Mon 29th Apr
Apr 29
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10st 2 3/4. 36 secs faster than last time I did these sets but only 8 secs faster overall because first 400 was so slow. Goggles snapped on the nose piece at end of 3rd 200m. Went and got my open water ones to finish the session but gave me a longer break before final 300m.
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10st 2 3/4. 36 secs faster than last time I did these sets but only 8 secs faster overall because first 400 was so slow. Goggles snapped on the nose piece at end of 3rd 200m. Went and got my open water ones to finish the session but gave me a longer break before final 300m.
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10st 2 3/4. Breaking in new so ran first lap in older shoes and 2nd lap in new shoes having come home to change. Felt quite comfortable. Laps 9.10, 9.36, 9.24, 9.32, 9.29, 9.40.
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10st 3 3/4 when got back.Thurs. Apr. 25th. Did this after 2 laps of circuit. Should have been out on road for 3 hours but it was drizzzling as I went to get bike out so I opted for gym. Then it dried up! Really frustrating.
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10st 4 1/2. 1 min 55 faster than 10 days ago so real progress. Didn't check my 1500m time today. Off to Angie Walker's funeral now.
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10st 4 1/2. 10st 2 3/4 when got back. Quite a tough course this. Long pull uphill on 2nd lap. Came home to change shoes and had a drink. Met Marcia top of Stubley first time round so after about a mile and stopped to chat and we were then joined by Kathryn who had been running with Marcia earlier. So bit stop/start. Laps 9.30, 9.33, 9.44, 9.04, 10.18, 9.35, 20.03, 10.00, 10.28, 10.11, 9.45.
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10st 4 1/2. 10st 2 1/4 when got back. 4th ride this year. Not been out for 10 days but it supposed to be wrming up. Longest vride since last August in prep for World Champs. First 5 miles faster than last time but not fast. HH slowet ever, but it was very windy and couldn't get on to my biggest ring. Not fast today but I managed to put some miles in my legs.
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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Thu 2nd May
May 2
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
May 6
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10st 3 1/4. 42 secs faster than last time on 100s. Much stronger towards end of set than last time although last time I commented on how I slowed down towards the end. Stamina must be improving a bit though. Terrible first 400m!
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10st 3 1/4. 42 secs faster than last time on 100s. Much stronger towards end of set than last time although last time I commented on how I slowed down towards the end. Stamina must be improving a bit though. Terrible first 400m!
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10st 3 1/4. 10st 2 1/4 when got back. Part of a brick session after 50 mins on bike. Never really felt comfortable on run but pace is decent. Laps 9.21, 9.36, 9.26.
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10st 3 11/4. 10st 2 1/4 when got back. Part of brick session
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10st 4. 10st 3 3/4 when got back. Felt a bit stronger today. Think I benefitted from taking a day off yesterday. Listened to my body. But just before I started discovered that Ben's friend Jonathan has pulled out of Weymouth due to illness. Bit of a downer. Friendly rivalry would have been good. Laps 9.23, 9.51, 9.52, 9.28, 9.35, 9.25, 9.37, 10.15.
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10st 3. Did this on 3 glasses of water and half a row of mint cake. Set off at 6.30 to avoid bank holiday traffic. Weather conditions just about perfect. 2 and half mins faster than best one this year on this route, fastest first 5 this year and fastest HH this year so moving in right direction. Think weather perhaps helped.
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Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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Fri 10th May
May 10
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Sat 11th May
May 11
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Sun 12th May
May 12
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Mon 13th May
May 13
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10st 2 3/4. Running Tuesday because doing open water on Saturday so running Friday. Over a minute faster than last time I did this one. Felt okay. Laps 9.19, 9.48, 9.48, 8.50, 10.26, 9.34
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10st 2 1/2. 24 secs faster than last time for first set of 16 x 25m, 10 secs faster for 2nd set. Also both 400m sets were significantly faster. 59 secs faster for overall swim so definitely moving in right direction.
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10st 2 1/2. 24 secs faster than last time for first set of 16 x 25m, 10 secs faster for 2nd set. Also both 400m sets were significantly faster. 59 secs faster for overall swim so definitely moving in right direction.
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Thurs. May 9th. 10st 3. Running 12 miles tomorrow because doing open water on Saturday so only did 30 mins on bike instead of an hour. Mixed it up a bit. Did mostly on L2 but threw in a couple of 7s and 4s, then wound down to 2s and did last 5 mins on L1.
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10st 3 1/2. 10st 1 1/2 when got back. Running Friday because open water tomorrow. Warm one. Ran in sleeveless shirt which I normally only use in Florida. Had porrodge and corn flakes before. Didn't take drink with me for first lap but had a drink after 5 miles + half row of mint cake and took remainder of drink with me. Lat 2 miles felt like quite hard work. Laps 9.12, 9.13, 9.30, 10.04, 9.42, 9.46, 9.32, 9.46, 10.23, 10.15
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10st 2 1/2. 19.7 degrees in water after a very warm week. Appararently it had been 13. degrees last Saturday. Decent swim. Would have been faster but course was different this time and lost bearings a little and had to be directed by kayaker. Laps 12.39, 12.06, 13.07
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