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
20th May	General	5.1mi	1:11:36
18th May	General	3.6mi	38:44
17th May	General	11.1mi	1:44:00
15th May	General	0mi	7:43
15th May	Rowing - Indoor	6.2mi	41:49

12 Month Benchmarks	Run	Bike
Mile	7:04	3:49
5k	22:53	12:47
5mi	38:29	22:47
10k	48:24	28:28
10mi	1:27:20	52:23
Half	1:55:17	1:13:55
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	53	0	0	0	0	0	0	0	644
2024	0	0	0	0	16	0	0	0	0	0	0	0	16
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

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	Tue 30th Apr Apr 30
-	-	-	-	-	-	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
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	Tue 7th May May 7
-	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
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	Tue 14th May May 14
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	16.4mi, 1:32:40 Bike - General 1) 5mi - 27:56(5:35/mi) 89/106bpm [497b/mi] 154cal 2) 5mi - 34:30(6:54/mi) 79/98bpm [545b/mi] 130cal 3) 5mi - 23:45(4:45/mi) 88/119bpm [418b/mi] 120cal 4) 1.35mi - 6:29(4:48/mi) 97/125bpm [466b/mi] 42cal Add a comment	-	9.4mi, 1:39:28 Run - General 1) 0.62mi - 5:40(9:08/mi) 118/130bpm [1077b/mi] 74cal 2) 0.62mi - 6:02(9:43/mi) 123/125bpm [1195b/mi] 81cal 3) 0.62mi - 5:49(9:22/mi) 125/128bpm [1171b/mi] 78cal 4) 0.62mi - 5:40(9:07/mi) 129/137bpm [1177b/mi] 77cal 5) 0.41mi - 5:54(14:31/mi) 111/138bpm [1611b/mi] 53cal 6) 0.16mi - 13:03(1:21:54/mi) 83/132bpm [6798b/mi] 44cal 7) 0.62mi - 4:45(7:38/mi) 141/153bpm [1077b/mi] 72cal 8) 0.62mi - 4:51(7:49/mi) 155/157bpm [1211b/mi] 79cal 9) 0.62mi - 4:53(7:52/mi) 157/160bpm [1234b/mi] 81cal 10) 0.62mi - 4:49(7:45/mi) 160/163bpm [1240b/mi] 80cal 11) 0.57mi - 4:07(7:12/mi) 164/170bpm [1182b/mi] 72cal 12) 0.09mi - 2:58(31:55/mi) 137/172bpm [4373b/mi] 29cal 13) 0.62mi - 6:09(9:54/mi) 140/146bpm [1385b/mi] 80cal 14) 0.62mi - 5:56(9:33/mi) 144/147bpm [1375b/mi] 82cal 15) 0.62mi - 5:51(9:26/mi) 146/148bpm [1376b/mi] 85cal 16) 0.62mi - 5:56(9:32/mi) 144/146bpm [1373b/mi] 83cal 17) 0.62mi - 5:55(9:31/mi) 148/153bpm [1408b/mi] 88cal 18) 0.08mi - 1:05(13:38/mi) 144/146bpm [1963b/mi] 13cal 19) 0mi - 3(16:38/mi) 138/138bpm [2296b/mi] 1cal Add a comment 0.4mi, 5:38 Run - General 1) 0.38mi - 5:27(14:32/mi) 106/127bpm [1541b/mi] 52cal 2) 0mi - 11(5:53:39/mi) 69/72bpm [24402b/mi] Add a comment	-	7.1mi, 1:17:46 Run - General 1) 0.62mi - 7:12(11:35/mi) 97/106bpm [1123b/mi] 73cal 2) 0.62mi - 7:33(12:09/mi) 102/107bpm [1239b/mi] 78cal 3) 0.62mi - 7:34(12:10/mi) 103/111bpm [1254b/mi] 80cal 4) 0.62mi - 7:19(11:47/mi) 106/114bpm [1248b/mi] 79cal 5) 0.62mi - 6:58(11:13/mi) 108/131bpm [1211b/mi] 75cal 6) 0.62mi - 5:23(8:39/mi) 134/137bpm [1160b/mi] 79cal 7) 0.62mi - 5:29(8:50/mi) 136/141bpm [1200b/mi] 82cal 8) 0.62mi - 5:26(8:45/mi) 137/140bpm [1200b/mi] 78cal 9) 0.62mi - 5:32(8:54/mi) 138/143bpm [1229b/mi] 81cal 10) 0.62mi - 6:47(10:56/mi) 126/141bpm [1377b/mi] 83cal 11) 0.62mi - 9:55(15:57/mi) 84/122bpm [1340b/mi] 71cal 12) 0.27mi - 2:38(9:36/mi) 127/130bpm [1218b/mi] 37cal Add a comment	-
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	Tue 21st May May 21
0mi, 7:43 Cross - General 1) 0mi - 7:43(0/mi) 112/127bpm [INFb/mi] 17cal Add a comment 6.2mi, 41:49 Cross - Rowing - Indoor 1) 1.24mi - 8:15(6:38/mi) 116/130bpm [770b/mi] 75cal 23/25rpm 184/200W 9.04/9.29mph 2) 1.24mi - 8:13(6:37/mi) 131/137bpm [868b/mi] 93cal 23/24rpm 187/198W 9.06/9.25mph 3) 1.24mi - 8:19(6:41/mi) 134/137bpm [896b/mi] 96cal 22/23rpm 180/193W 8.97/9.17mph 4) 1.24mi - 8:29(6:49/mi) 136/138bpm [928b/mi] 95cal 21/23rpm 170/187W 8.8/9.06mph 5) 1.24mi - 8:33(6:53/mi) 136/140bpm [936b/mi] 90cal 21/24rpm 166/218W 8.72/9.56mph 6) 1.24mi - 0(0/mi) 136/140bpm [0b/mi] 90cal 21/24rpm 166/218W 8.72/9.56mph Add a comment	-	11.1mi, 1:44:00 Run - General 1) 0.62mi - 6:05(9:47/mi) 105/119bpm [1028b/mi] 70cal 2) 0.62mi - 5:39(9:06/mi) 119/125bpm [1083b/mi] 76cal 3) 0.62mi - 5:45(9:16/mi) 132/145bpm [1222b/mi] 86cal 4) 0.62mi - 6:00(9:40/mi) 145/151bpm [1401b/mi] 92cal 5) 0.62mi - 5:44(9:14/mi) 151/156bpm [1395b/mi] 90cal 6) 0.62mi - 5:24(8:42/mi) 142/148bpm [1236b/mi] 80cal 7) 0.62mi - 5:40(9:07/mi) 134/142bpm [1221b/mi] 78cal 8) 0.62mi - 5:59(9:38/mi) 148/158bpm [1427b/mi] 90cal 9) 0.62mi - 5:44(9:14/mi) 135/145bpm [1246b/mi] 74cal 10) 0.62mi - 6:12(9:58/mi) 150/156bpm [1495b/mi] 94cal 11) 0.62mi - 6:55(11:07/mi) 138/155bpm [1535b/mi] 85cal 12) 0.62mi - 6:22(10:14/mi) 148/154bpm [1515b/mi] 95cal 13) 0.62mi - 5:30(8:51/mi) 153/157bpm [1354b/mi] 86cal 14) 0.62mi - 5:24(8:41/mi) 144/157bpm [1251b/mi] 74cal 15) 0.62mi - 5:28(8:47/mi) 140/151bpm [1231b/mi] 79cal 16) 0.62mi - 5:30(8:51/mi) 146/150bpm [1293b/mi] 84cal 17) 0.62mi - 5:45(9:15/mi) 151/154bpm [1398b/mi] 83cal 18) 0.48mi - 4:54(10:10/mi) 152/158bpm [1545b/mi] 72cal Add a comment	3.6mi, 38:44 Run - General 1) 0.45mi - 4:25(9:52/mi) 110/119bpm [1085b/mi] 52cal 2) 0.08mi - 8:45(1:55:34/mi) 76/119bpm [8783b/mi] 30cal 3) 0.62mi - 5:09(8:17/mi) 130/136bpm [1078b/mi] 73cal 4) 0.62mi - 5:15(8:28/mi) 140/144bpm [1185b/mi] 81cal 5) 0.62mi - 5:16(8:29/mi) 146/148bpm [1238b/mi] 82cal 6) 0.62mi - 5:13(8:24/mi) 148/150bpm [1242b/mi] 80cal 7) 0.6mi - 4:40(7:44/mi) 156/166bpm [1206b/mi] 76cal Add a comment	-	5.1mi, 1:11:36 Run - General 1) 0.62mi - 6:58(11:12/mi) 96/105bpm [1075b/mi] 71cal 2) 0.62mi - 6:59(11:14/mi) 106/114bpm [1191b/mi] 82cal 3) 0.62mi - 6:21(10:13/mi) 120/132bpm [1226b/mi] 80cal 4) 0.62mi - 7:02(11:19/mi) 109/117bpm [1233b/mi] 75cal 5) 0.62mi - 7:30(12:04/mi) 111/124bpm [1340b/mi] 77cal 6) 0.62mi - 10:04(16:11/mi) 91/137bpm [1473b/mi] 77cal 7) 0.62mi - 17:48(28:38/mi) 75/107bpm [2148b/mi] 81cal 8) 0.62mi - 6:54(11:07/mi) 108/131bpm [1201b/mi] 78cal 9) 0.16mi - 2:00(12:47/mi) 120/129bpm [1534b/mi] 24cal Add a comment	-

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