Paul W

Last on at 5pm, 19th May 2024

M70

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Mileage
Training

Races
55
Miles
13233
Miles
917
Miles
17907
WAVA
70.98%
5k
2:10:06
10k
45:18
Half
1:41:09
Mara
3:46:41

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Recent Training
19th May	Race	13.3mi	2:19:26
17th May	Drills	0.1mi	6:21
17th May	Pool	0.4mi	16:32
16th May	wattbike	9.1mi	30:00
15th May	General	5mi	46:33

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	PB	WB
5km	1													2:10:06 12.87						2:10:06 41:53/mi	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	70.98
13.1mi	24	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	69.71
26.2km	1						2:21:26 62.27													2:21:26 8:41/mi	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	64.61

2024		Result	WAVA	Distance
19 May	Chester Half Marathon	2:19:26	57.07	13.1mi
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
2024	7.1	4.1	2	8.6	3.3	0	0	0	0	0	0	0	25.1
2024	89	70	48	62	46	0	0	0	0	0	0	0	314
2024	82	65	43	159	93	0	0	0	0	0	0	0	442
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 23rd Apr Apr 23	Wed 24th Apr Apr 24	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
0.3mi, 13:04 Swim - Drills 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. Add a comment 1mi, 42:44 Swim - Pool 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. Add a comment	6mi, 56:57 Run - General 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. Add a comment	17.5mi, 1:00:00 Bike - wattbike 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. Add a comment	1.2mi, 54:15 Swim - Pool 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. Add a comment	11.1mi, 1:49:07 Run - Long Run 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. Add a comment	-	39.3mi, 3:11:00 Bike - Road Biking 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. Add a comment
Tue 30th Apr Apr 30	Wed 1st May May 1	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
0.3mi, 13:23 Swim - Drills 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! Add a comment 1mi, 41:45 Swim - Pool 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! Add a comment	3mi, 28:27 Run - General 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. Add a comment 10.8mi, 53:22 Bike - Road Biking 10st 3 11/4. 10st 2 1/4 when got back. Part of brick session Add a comment	-	-	8.2mi, 1:19:48 Run - General 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. Add a comment	-	25.3mi, 1:58:04 Bike - Road Biking 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. Add a comment
Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13
6mi, 57:49 Run - General 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 Add a comment	0.3mi, 12:54 Swim - Drills 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. Add a comment 1mi, 38:48 Swim - Pool 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. Add a comment	8.9mi, 30:00 Bike - wattbike 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. Add a comment	10mi, 1:37:29 Run - Long Run 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 Add a comment	1mi, 42:58 Swim - Open Water 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 Add a comment	-	39.3mi, 2:58:57 Bike - Road Biking 10st 3. 10st 0 3/4 when got back. Out on best bike for first time this year and knocked a whopping 14 mins off time for same route 14 days ago! Lighter layers of clothing may have helped but even so reallly good. At one point heading back from Hope to hathersage was averaging 14.3mph. Lost speed on HH but was still over a minute faster than previous best this year on the hill. Was also 1.15 faster to first 5 miles than any other attempt this year. Had half a row of mint cake before I set off and another half row at half way point. Plan to use ot at Weympouth as well. Headwind on way back so might have been even faster. Porridge for breakfast. Add a comment
Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20
0.1mi, 6:25 Swim - Drills 10st 2 1/4. This was a bit messy. Needed to drop kathryn off at work so that I could pick her up on way to watch Henry play cricket in Chesterfield. Was going to swim in afternoon but woke up really eraly so decided to do a morning swim with a short gym session afterwards. Got to Bowshaw roundabout and realised I hadn't packed my towel so had to go home. Not too worried because swimming seems to be in a decent place at moment. First 400m was fastest since last July. Add a comment 0.5mi, 20:17 Swim - Pool 10st 2 1/4. This was a bit messy. Needed to drop kathryn off at work so that I could pick her up on way to watch Henry play cricket in Chesterfield. Was going to swim in afternoon but woke up really eraly so decided to do a morning swim with a short gym session afterwards. Got to Bowshaw roundabout and realised I hadn't packed my towel so had to go home. Not too worried because swimming seems to be in a decent place at moment. First 400m was fastest since last July. Add a comment	5mi, 46:33 Run - General 10st 2. Did this on 3 glasses of water. Fastest average pace for 3 months, just before Tokyo, so quite pleasing. No 10s in it either! Laps 9.02, 8.48, 9.13, 9.50, 9.37 Add a comment	9.1mi, 30:00 Bike - wattbike Thurs. May 16th. Again 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. Figures slightly improved on last week. Add a comment	0.1mi, 6:21 Swim - Drills 10st 2 1/2. Intended to do 12 x 100m but it was really crowded and didn't think it worth the risk as we're running Chester HM on Sunday. Add a comment 0.4mi, 16:32 Swim - Pool 10st 2 1/2. Intended to do 12 x 100m but it was really crowded lunchtime and didn't think it worth the risk as we're running Chester HM on Sunday. Add a comment	-	13.3mi, 2:19:26 Run - Race 10st 2 1/4 day before race. The strangest race? Kathryn attempting to qualify for England vest and needing to run sub 2.30 but she'd been ill much of week. Sent home from work Wednesday. Undecided whether we should run but went anyway. Most of night prior to race was worried that she wasn't well enough. Soon as alarm went off I told her I didn't think she should run - and she agrred! Said we'd have a quiet morning and then go home, but she wasn't having that and insisted that I should still run. Reluctantly agreed but then decided it would be better if she was with me so said she should run with me. We set off steady pace and were just below asking rate but having already negotiated the steepest hill I though we could make it up. Then at 3 miles she announces she's stopping. Didn't know what to make of that but she said she was going to run back to finish. I said I'd go back with her but she says I have to carry on! So I'm now towards back of field and set off getting to finish asap. Overtook loads and was hardly overtaken at all. Past lots of young people. Heat was pretty brutal. Lots laid out on side of roads. Narrow in places and got stuck behind 2.20 pace runners on really narrow section. So hot that during race at different points poiured 3 full bottles over my head. Phone didn't like it but kept going past people especially on steep hills towards end. I was running 11.18 pace when I dropped Kathryn off and ended up doing 10.30 pace. Was delayed a couple of times when unable to tear top off my gels. Even asked for help on a drinks station and a lad couldn't do it. Must get Maurtens in future. 3613/5902. 2530/3582 gender. 6/14 age group. Laps 11.17, 10.55, 11.40, 10.06, 10.03, 10.40, 10.13, 9.58, 10.13, 10.22, 11.02, 9.52, 10.08 Add a comment	-

Paul W

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