WayHand

About Me
I am a runner but also a keen indoor rower. On the Concept 2 I have achieved a sub-7 2,000m in 2021. I love Parkrun and also enter the odd 10k race. Show More...

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My parkrun
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Recent Training
8th May	General	7.8mi	1:31:20
7th May	General	0mi	1:51
7th May	Rowing - Indoor	3.1mi	25:33
6th May	General	9mi	1:25:35
2nd May	General	4.4mi	2:03:02

12 Month Benchmarks	Run	Bike
Mile	7:04	3:59
5k	22:53	13:10
5mi	38:29	22:47
10k	48:24	28:28
10mi	1:27:20	52:23
Half	1:55:17	1:23:30
20mi	2:59:35	0
Mara	3:55:31	0

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Best Times
Best WAVA

Dist	Races	2021	2022	2023	2024	PB	WB
5km	1				22:58 65.17	22:58 7:24/mi	65.17
10km	5	52:36 56.48	51:36 58.07	49:34 60.97	48:31 62.83	48:31 7:48/mi	62.83
7.5mi	1			1:04:20 57.33		1:04:20 8:35/mi	57.33
10mi	2		1:27:10 57.33	1:24:36 59.59		1:24:36 8:28/mi	59.59
13.1mi	3		1:58:00 56.04	1:54:40 57.71		1:54:40 8:45/mi	57.71
26.2mi	1				3:56:46 59.09	3:56:46 9:02/mi	59.09

2024		Result	WAVA	Distance
4 May	Long Eaton parkrun		0.00	5km
21 Apr	London Marathon PB	3:56:46	59.09	26.2mi
13 Apr	Long Eaton parkrun PB	22:58	65.16	5km
24 Mar	Derby 10k PB	48:31	62.83	10km
2023		Result	WAVA	Distance
10 Dec	Keyworth Turkey Trot	1:55:37	57.71	13.1mi
19 Nov	Derby 10 PB	1:24:36	59.59	10mi
3 Sep	Wilne 10k SB	49:34	60.97	10km
4 Jun	Derby Ramathon PB	1:54:40	57.67	13.1mi
14 May	Carsington 7+ PB	1:04:20	57.34	7.5mi
2022		Result	WAVA	Distance
11 Dec	Keyworth Turkey Trot SB	1:58:00	56.04	13.1mi
20 Nov	Derby 10 SB	1:27:10	57.33	10mi
4 Sep	Wilne 10k SB	51:36	58.07	10km
2021		Result	WAVA	Distance
17 Oct	Derby 10k Derby County Community Trust	1:02:58	47.58	10km
5 Sep	Wilne 10k SB	52:36	56.48	10km

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	0	11	4	4	0	0	0	0	0	0	0	19
2024	145	141	209	95	17	0	0	0	0	0	0	0	607
2023	0	0	0	0	0	0	0	32	45	0	27	8	113
2023	49	53	41	62	69	99	97	84	25	55	63	62	760
2023	0	0	0	0	0	16	0	0	7	0	0	0	23
2022	18	21	24	37	47	38	27	49	20	56	52	51	440
2022	14	0	0	0	0	0	0	0	0	0	0	0	14
2021	0	0	0	10	0	0	0	0	0	0	0	0	10
2021	33	42	36	23	28	24	43	44	33	52	45	49	453
2021	0	0	0	0	0	0	0	0	18	19	12	0	49
2020	31	13	40	43	36	36	32	25	13	19	39	33	362
2020	0	26	0	0	0	0	84	0	0	0	0	0	110
2019	22	15	27	23	30	37	31	48	26	14	46	16	336
2019	0	0	0	0	0	0	19	0	31	0	0	0	50
2018	16	3	10	34	41	34	30	25	29	18	10	27	275
2018	0	0	0	0	44	0	0	0	0	0	0	0	44
2017	47	10	29	34	41	13	0	0	0	12	24	16	226
2017	0	0	0	138	137	0	66	0	17	5	0	0	364
2016	0	5	17	0	31	10	7	0	0	0	0	3	73
2016	0	0	26	23	222	36	19	112	0	0	0	0	437
2015	0	0	0	0	0	0	0	0	0	3	15	0	18
2015	0	0	0	0	0	0	0	0	5	50	0	0	55
2014	5	0	0	0	0	0	5	0	0	0	0	0	10

Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
6.6mi, 1:13:09 Run - General 1) 1.5mi - 15:04(10:02/mi) 115/126bpm [1155b/mi] 188cal 2) 0.32mi - 3:14(10:11/mi) 122/127bpm [1242b/mi] 42cal 3) 0.5mi - 4:01(8:05/mi) 144/148bpm [1163b/mi] 64cal 4) 0.25mi - 3:00(12:05/mi) 122/149bpm [1474b/mi] 35cal 5) 0.5mi - 3:51(7:46/mi) 147/157bpm [1141b/mi] 61cal 6) 0.25mi - 3:19(13:21/mi) 118/157bpm [1576b/mi] 32cal 7) 1.5mi - 18:56(12:38/mi) 107/114bpm [1351b/mi] 194cal 8) 1.79mi - 21:43(12:10/mi) 112/128bpm [1362b/mi] 230cal Add a comment	-	3.1mi, 22:58 Run - Race 1) 3.11mi - 22:59(7:23/mi) 153/168bpm [1129b/mi] 380cal Add a comment 0.7mi, 5:57 Run - General 1) 0.7mi - 5:57(8:32/mi) 121/137bpm [1032b/mi] 81cal Add a comment	-	5mi, 43:59 Run - General 1) 1.04mi - 10:00(9:39/mi) 113/124bpm [1091b/mi] 126cal 2) 3.01mi - 25:28(8:28/mi) 144/160bpm [1220b/mi] 394cal 3) 0.93mi - 8:30(9:11/mi) 146/154bpm [1340b/mi] 128cal Add a comment	-	3.8mi, 34:40 Run - General 1) 3.81mi - 34:40(9:07/mi) 127/146bpm [1157b/mi] 482cal Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
3.8mi, 34:24 Run - General 1) 3.75mi - 34:24(9:10/mi) 127/148bpm [1165b/mi] 477cal Add a comment	-	-	26.3mi, 3:56:48 Run - Race 1) 10.08mi - 1:30:40(9:00/mi) 140/149bpm [1259b/mi] 1317cal 2) 3.01mi - 26:35(8:50/mi) 146/151bpm [1290b/mi] 382cal 3) 1.01mi - 9:03(8:57/mi) 145/149bpm [1299b/mi] 128cal 4) 2.01mi - 18:01(8:58/mi) 146/148bpm [1309b/mi] 248cal 5) 0.99mi - 9:05(9:13/mi) 146/148bpm [1345b/mi] 127cal 6) 0.99mi - 9:16(9:20/mi) 147/151bpm [1372b/mi] 124cal 7) 0.99mi - 8:52(8:56/mi) 149/152bpm [1330b/mi] 127cal 8) 0.99mi - 9:03(9:08/mi) 149/153bpm [1362b/mi] 127cal 9) 1.02mi - 9:15(9:05/mi) 151/155bpm [1371b/mi] 134cal 10) 2.03mi - 18:23(9:04/mi) 152/156bpm [1377b/mi] 270cal 11) 0.93mi - 8:29(9:09/mi) 153/156bpm [1400b/mi] 116cal 12) 1.01mi - 9:14(9:07/mi) 155/157bpm [1414b/mi] 138cal 13) 1.28mi - 10:53(8:28/mi) 160/167bpm [1355b/mi] 172cal Add a comment	-	-	-
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
-	-	-	-	-	3.6mi, 1:21:18 Walk - General 1) 1mi - 21:47(21:47/mi) 67/77bpm [1460b/mi] 106cal 46/75rpm 2) 1mi - 21:09(21:09/mi) 72/89bpm [1523b/mi] 111cal 42/58rpm 3) 1mi - 23:05(23:05/mi) 67/76bpm [1547b/mi] 106cal 36/56rpm 4) 0.64mi - 15:16(24:03/mi) 66/76bpm [1587b/mi] 67cal 38/79rpm Add a comment	-
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
4.4mi, 2:03:02 Walk - General 1) 4.37mi - 2:03:02(28:08/mi) 76/105bpm [2139b/mi] 428cal 33/80rpm Add a comment	-	-	-	9mi, 1:25:35 Run - General 1) 0.62mi - 6:00(9:39/mi) 108/124bpm [1042b/mi] 69cal 2) 0.62mi - 6:05(9:47/mi) 127/140bpm [1242b/mi] 85cal 3) 0.62mi - 5:49(9:22/mi) 131/140bpm [1227b/mi] 82cal 4) 0.62mi - 5:47(9:18/mi) 135/148bpm [1255b/mi] 84cal 5) 0.62mi - 6:22(10:14/mi) 132/142bpm [1352b/mi] 86cal 6) 0.62mi - 5:39(9:05/mi) 132/142bpm [1200b/mi] 75cal 7) 0.62mi - 5:40(9:07/mi) 136/140bpm [1240b/mi] 80cal 8) 0.62mi - 5:33(8:57/mi) 136/145bpm [1216b/mi] 78cal 9) 0.62mi - 5:38(9:04/mi) 138/145bpm [1250b/mi] 83cal 10) 0.62mi - 5:57(9:35/mi) 140/144bpm [1341b/mi] 84cal 11) 0.62mi - 6:02(9:43/mi) 141/145bpm [1369b/mi] 82cal 12) 0.62mi - 5:59(9:38/mi) 144/152bpm [1388b/mi] 89cal 13) 0.62mi - 5:54(9:30/mi) 145/152bpm [1377b/mi] 86cal 14) 0.62mi - 6:13(10:01/mi) 148/151bpm [1482b/mi] 89cal 15) 0.28mi - 2:57(10:29/mi) 146/148bpm [1531b/mi] 40cal Add a comment	0mi, 1:51 Cross - General 1) 0mi - 1:51(0/mi) Add a comment 3.1mi, 25:33 Cross - Rowing - Indoor 1) 0.62mi - 6:59(11:15/mi) 95/124bpm [1069b/mi] 23/53rpm 190/219W 5.33/9.56mph 2) 0.62mi - 6:27(10:21/mi) 99/125bpm [1025b/mi] 23/53rpm 187/203W 5.8/9.33mph 3) 0.62mi - 4:03(6:33/mi) 129/135bpm [844b/mi] 23/23rpm 195/204W 9.17/9.35mph 4) 0.62mi - 4:01(6:28/mi) 140/146bpm [906b/mi] 23/23rpm 199/212W 9.27/9.46mph 5) 0.62mi - 4:02(6:29/mi) 147/150bpm [954b/mi] 23/24rpm 196/209W 9.25/9.42mph 6) 0.62mi - 0(0/mi) 147/150bpm [0b/mi] 23/24rpm 196/209W 9.25/9.42mph Add a comment	7.8mi, 1:31:20 Run - General 1) 0.62mi - 6:06(9:49/mi) 110/123bpm [1080b/mi] 73cal 2) 0.62mi - 6:51(11:02/mi) 122/130bpm [1346b/mi] 91cal 3) 0.62mi - 8:11(13:11/mi) 127/137bpm [1674b/mi] 99cal 4) 0.62mi - 6:52(11:03/mi) 129/145bpm [1425b/mi] 87cal 5) 0.62mi - 6:27(10:23/mi) 149/160bpm [1547b/mi] 95cal 6) 0.62mi - 7:52(12:40/mi) 147/163bpm [1861b/mi] 114cal 7) 0.62mi - 8:11(13:09/mi) 129/151bpm [1697b/mi] 87cal 8) 0.62mi - 6:54(11:07/mi) 144/167bpm [1601b/mi] 100cal 9) 0.62mi - 7:54(12:43/mi) 129/158bpm [1640b/mi] 77cal 10) 0.62mi - 7:57(12:48/mi) 129/161bpm [1652b/mi] 87cal 11) 0.62mi - 7:48(12:34/mi) 126/138bpm [1583b/mi] 77cal 12) 0.62mi - 6:38(10:41/mi) 138/154bpm [1475b/mi] 86cal 13) 0.33mi - 3:37(10:56/mi) 138/151bpm [1510b/mi] 48cal Add a comment

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