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eMpTy M60

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Race Times

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Mileage

Training

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Denmead Striders

Races
166
Miles
17295
Miles
17
Miles
45
WAVA
77.13%
Mile
7:05
5k
20:16
5M
33:33
10k
42:06
10M
1:10:55
Half
1:31:57
20M
2:28:45
Mara
3:33:53

About Me

Started running in the gym 2nd half of 2003, first race December 2003, joined Portsmouth Joggers in November 2004. Managed to maintain steady progress across the whole range of distances since that first race. Ran Toronto Waterfront Marathon , 2007 and FLM 08.

2009 thru to May 2013 have been disrupted totally by injury and illness. In May 2013 had a lactate threshold test and now training by HR with the target of getting back to 72%+ age grading by Sept 2014.

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Dist	Races	PB	WB	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2019
1mi	1	7:05 7:05/mi	65.12													7:05 65.12
4.5km	7	17:21 6:12/mi	77.13		18:02 73.02	18:12 72.93	17:21 77.13	18:12 74.12
2.8mi	1	17:58 6:25/mi	74.01			17:58 74.01
4.8km	1	19:10 6:26/mi	73.87			19:10 73.87
5km	45	20:16 6:31/mi	73.00	21:26 67.72	20:55 69.95	20:16 72.77	20:22 73.00		21:23 70.67	21:33 70.72	23:15 66.09	21:28 72.19	23:04 67.75	23:12 67.94		23:51 67.25
5mi	20	33:33 6:43/mi	73.29	35:32 67.55	34:20 70.47	33:51 72.05	33:33 73.29		34:45 71.89	36:24 69.20	38:35 65.83	38:39 66.28	41:21 62.48			41:48 63.43
10km	34	42:06 6:47/mi	73.51	44:49 67.41	43:51 69.45	42:34 72.11	42:06 73.51	43:15 72.14		44:37 71.09			47:31 68.46	49:33 66.21	52:11 63.42	50:09 66.57
10mi	25	1:10:55 7:06/mi	72.36	1:14:14 66.82	1:12:08 69.33	1:10:55 71.12	1:10:58 71.67	1:13:31 69.74	1:11:27 72.36	1:13:56 70.53		1:15:19 70.46	1:20:09 66.80	1:21:01 66.67	1:24:57 64.16
21km	1	1:37:32 7:28/mi	67.81		1:37:32 67.81
13.1mi	21	1:31:57 7:01/mi	73.48	1:37:49 67.34	1:37:20 68.24	1:34:26 70.94	1:31:57 73.48		1:34:47 72.49	1:47:31 64.48	1:51:26 62.76	1:40:14 70.40		1:46:30 67.47			1:50:09 67.72
20mi	6	2:28:45 7:26/mi	70.61		2:38:24 65.15	2:42:10 64.20	2:28:45 70.61	2:42:12 65.30		2:47:22 64.43			2:52:38 64.21
26.2mi	4	3:33:53 8:10/mi	65.83	4:05:45 55.78		3:42:59 62.58	3:33:53 65.83								4:55:40 51.30

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	102	127	140	191	123	153	100	70	0	0	0	0	1007
2018	73	62	70	59	63	76	50	122	88	68	62	46	836
2017	0	0	0	1.5	0.6	0	0	0	0	0	0	0	2.1
2017	13	34	45	16	60	102	41	0	0	18	92	90	509
2016	81	79	7	0	93	94	56	21	47	85	44	10	618
2015	62	100	117	124	125	93	105	148	21	59	53	42	1049
2014	112	81	57	93	118	88	28	14	27	24	2	37	680
2013	35	39	26	60	102	109	139	111	122	130	102	104	1079
2012	130	3	0	0	15	86	99	100	81	51	54	25	644
2011	34	59	122	118	66	135	168	181	110	24	24	102	1141
2010	0.5	0	0	4.4	8.8	1.1	0	0	0	0	0	0	14.8
2010	50	8	52	38	55	102	103	117	98	93	81	66	863
2010	0	0	0	0	0	9	6	13	0	0	0	0	29
2009	0	0	0	0	0	0	0	0	0	0	0	0.5	0.5
2009	144	107	155	150	173	171	111	119	71	63	21	24	1310
2008	169	195	209	104	137	119	100	234	189	110	114	135	1814
2008	0	0	0	0	0	0	0	0	16	0	0	0	16
2007	127	99	108	164	162	152	159	214	159	92	143	141	1721
2006	138	142	145	174	164	121	151	142	106	132	124	123	1662
2005	0	146	143	143	143	143	143	143	143	143	143	96	1529
2004	0	0	0	0	0	0	100	150	150	150	150	132	832

Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29	Tue 30th Jul Jul 30	Wed 31st Jul Jul 31
6.1mi, 59:24 Running - General	6.1mi, 57:37 Running - General	15.4mi, 3:15:08 Running - General	6.4mi, 1:06:46 Running - General	-	-	0.6mi, 13:38 Running - General
Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5	Tue 6th Aug Aug 6	Wed 7th Aug Aug 7
6.1mi, 56:30 Running - General	-	13.2mi, 2:22:59 Running - General 13.2mi, 2:03:47 Running - General	-	-	-	-
Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12	Tue 13th Aug Aug 13	Wed 14th Aug Aug 14
-	-	13.3mi, 2:23:07 Running - General	13.2mi, 2:07:49 Running - General	-	-	-
Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21
-	5mi, 47:46 Running - General	6.2mi, 56:54 Running - General	-	-	-	-

2019	Date	Result	WAVA
Running Grand Prix at Mercedes-Benz World Half Marathon	26 May	2:04:37	59.86%
Run Gatwick Half Marathon	12 May	1:50:09	67.72%
Fleet Half Marathon	17 Mar	1:50:15	67.65%
Surrey Half Marathon	10 Mar	1:52:32	66.28%
The Quicksilver Hampton Court Half Marathon	17 Feb		0.00%
Farnborough Half Marathon	27 Jan	1:56:21	64.11%
2017	Date	Result	WAVA
Southsea parkrun	1 Jul	23:51	67.25%
Lordshill 10k	25 Jun	50:09	66.57%
Gosport Golden Mile	18 Jun	7:05	65.12%
Hayling Billy 5	14 Jun	41:48	63.43%
DDay 10k	4 Jun	50:14	66.46%
2016	Date	Result	WAVA
Great South Run	23 Oct	1:24:57	64.16%
Phone Home Run	12 Jun	4:55:40	51.30%
D Day 10k	5 Jun	52:11	63.42%
2015	Date	Result	WAVA
Great South Run	25 Oct	1:25:03	63.51%
Southsea parkrun	29 Aug	23:12	67.94%
Lakeside 5K	26 Aug	23:16	67.75%
Wimbledon Half Marathon	26 Jul	1:54:08	62.96%
New Forest 10	12 Jul	1:21:01	66.67%
Lakeside 5K	1 Jul	25:00	63.05%
D Day 10k	7 Jun	49:33	66.21%
Lakeside 5K	27 May	24:21	64.73%
Southsea parkrun	16 May	23:34	66.88%
Southsea parkrun	2 May	23:58	65.77%
Lakeside 5K	29 Apr	24:20	64.78%
Marafun Southampton	26 Apr	1:46:30	67.47%
Southsea parkrun	14 Mar	24:05	65.45%
Bramley 10	15 Feb	1:27:19	61.86%
2014	Date	Result	WAVA
Lakeside 5K	7 Dec	25:58	60.19%
Great South Run	26 Oct	1:31:04	58.79%
Southsea parkrun	4 Oct	25:54	60.34%
Victory 5	14 Sep	41:21	62.48%
Overton 5	7 Sep	42:59	60.10%
D Day 10k	8 Jun	48:42	66.80%
Southsea Park Run #31	31 May	23:41	65.99%
Lakeside 5K	28 May	23:30	66.51%
Southsea Park run #30	24 May	24:22	64.14%
Netley 10k	18 May	49:53	65.21%
Alton 10	11 May	1:24:20	63.48%
Southsea park run #27	3 May	24:04	64.94%
Southsea parkrun	19 Apr	24:25	64.01%
Eastleigh 10k	23 Mar	48:52	66.57%
Southsea Park Run #20	15 Mar	23:54	65.39%
Salisbury 10	9 Mar	1:20:09	66.80%
Bramley 20	16 Feb	2:52:38	64.21%
Ryde 10	2 Feb	1:21:13	65.92%
Southsea Parkrun #15	25 Jan	23:04	67.75%
Stubbington Green 10k	19 Jan	47:31	68.46%
Southsea Parkrun	11 Jan	23:04	67.75%
2013	Date	Result	WAVA
Lakeside 5K	1 Dec	21:28	72.19%
Southsea Parkrun	23 Nov	22:08	70.02%
Gosport Half Marathon	17 Nov	1:40:14	70.40%
Lordshill 10M	3 Nov	1:15:19	70.46%
Great South Run	27 Oct	1:17:12	68.74%
Southsea Parkrun #3	19 Oct	22:44	68.17%
Solent Half Marathon	13 Oct	1:43:56	67.89%
Southsea parkrun #1	5 Oct	23:05	67.14%
Victory 5	15 Sep	38:39	66.28%
Overton 5	7 Sep	39:53	64.23%
Lakeside 5K	28 Aug	24:07	64.26%
Lakeside 5K	24 Jul	23:21	66.37%
New Forest 10	14 Jul	1:29:04	59.58%
2012	Date	Result	WAVA
Gosport Half Marathon	18 Nov	1:51:26	62.76%
Serpentine Last Friday of the Month 5k	28 Sep	23:15	66.09%
Victory 5	16 Sep	38:35	65.83%
Midsummer 5	20 Jun		0.00%
2011	Date	Result	WAVA
Victory 5	18 Sep	36:24	69.20%
Autumn Spitfire 20	4 Sep	2:47:22	64.43%
Promenade Series 5k Road Race 5	31 Aug	21:42	70.23%
Promenade Series 5K Road Races 4	3 Aug	22:06	68.96%
Serpentine Last Friday of the Month 5k	29 Jul	21:33	70.72%
New Forest 10	10 Jul	1:13:56	70.53%
NCBS Epsom 10K	12 Jun	44:37	71.09%
Promenade Series 5k Races 2	1 Jun	22:08	68.85%
Netley 10k	15 May	47:08	67.30%
Shakespeare Half Marathon	8 May	1:47:31	64.48%
2010	Date	Result	WAVA
Gosport Half Marathon	21 Nov	1:34:47	72.49%
Great South Run	24 Oct	1:11:27	72.36%
Serpentine Last Friday of the Month 5k	24 Sep	21:23	70.67%
Victory 5	19 Sep	34:45	71.89%
Serpentine Last Friday of the Month 5k	25 Jun	21:46	69.43%
Hayling Billy 5	16 Jun	36:29	68.47%
Promenade 5k Series Race 2	9 Jun	21:55	68.95%
Portsmouth Promenade 5km Series Race 1	12 May	22:41	66.62%
2009	Date	Result	WAVA
Chichester Corporate Challenge - R3	25 Mar	18:12	74.12%
Salisbury 10	8 Mar	1:13:31	69.74%
Mad March Pukka 20	1 Mar	2:42:12	65.30%
Stubbington Green 10k	18 Jan	43:15	72.14%
2008	Date	Result	WAVA
Victory 5	7 Dec	33:52	72.57%
Serpentine Last Friday of the Month 5k	28 Nov	20:56	71.00%
Lordshill 10M	2 Nov	1:11:52	70.74%
Great South Run	26 Oct	1:11:47	70.82%
Solent Half Marathon	12 Oct	1:40:27	67.23%
New Forest Half Marathon	21 Sep	1:38:33	68.53%
Overton 5	6 Sep	35:43	68.81%
Yateley 10K Series - Race 3	6 Aug	45:44	67.64%
Yateley 10K Series - Race 2	2 Jul	46:10	67.01%
Lordshill 10k	29 Jun	43:37	70.92%
The Midsummer 5	18 Jun	33:33	73.29%
Hayling Billy 5	11 Jun	33:50	72.67%
Winchester 10k	8 Jun	43:23	71.33%
Yateley 10K Series - Race 1	4 Jun	45:58	67.33%
Serpentine 5k	30 May	20:22	73.00%
Bognor Prom 10k	18 May	42:13	73.31%
London Marathon	13 Apr	3:33:53	65.83%
Totton 10k	6 Apr	42:06	73.51%
Chichester Corporate Challenge - 3	26 Mar	17:26	76.76%
Fleet Half Marathon	16 Mar	1:42:00	66.24%
Chichester Corporate Challenge - 2	12 Mar	17:40	75.75%
Finchley 20	9 Mar	2:28:45	70.61%
Reading Half Marathon	2 Mar	1:31:57	73.48%
Chichester Corporate Challenge - race 1	27 Feb	17:21	77.13%
Ryde 10	3 Feb	1:10:58	71.67%
Stubbington Green 10K	13 Jan	42:54	72.14%
2007	Date	Result	WAVA
Victory 5	2 Dec	35:03	69.58%
Serpentine Last Friday of the Month 5k	30 Nov	20:55	70.51%
Gosport Half Marathon	25 Nov	1:34:26	70.94%
Great South Run	28 Oct	1:11:48	70.24%
Toronto Waterfront Marathon	30 Sep	3:42:59	62.58%
Overton 5	1 Sep	33:51	72.05%
Promenade 5k	8 Aug	20:16	72.77%
Yateley 10k Race 3	1 Aug	42:34	72.11%
New Forest 10	8 Jul	1:10:55	71.12%
Yateley 10k Race 2	4 Jul	42:41	71.92%
Lordshill 10k	24 Jun	42:59	71.41%
The Midsummer 5	20 Jun	34:30	70.69%
Hayling Billy 5	13 Jun	34:01	71.70%
Yateley 10k Race 1	6 Jun	44:17	69.32%
Bognor Prom 10k	20 May	42:37	72.03%
Promenade 5k	9 May	21:58	67.14%
Totton 10k	15 Apr	42:58	71.44%
Serpentine Last Friday of the Month 5k	30 Mar	21:18	69.24%
Chichester Corporate Challenge race 3	28 Mar	19:10	73.87%
Chichester Corporate Challenge race 2	14 Mar	17:58	74.01%
Mad March Hare 20	4 Mar	2:42:10	64.20%
Chichester Corporate Challenge race 1	28 Feb	18:12	72.93%
Ryde 10	28 Jan	1:14:22	67.82%
Stubbington Green 10k	14 Jan	43:57	69.84%
2006	Date	Result	WAVA
Victory 5	3 Dec	35:44	67.71%
Hayling 10	26 Nov	1:12:08	69.33%
Gosport Half Marathon	19 Nov	1:37:32	67.81%
Serpentine Last Friday 5k	27 Oct	20:56	69.89%
Great South Run	22 Oct	1:18:10	63.98%
Hardley a Half	15 Oct	1:39:26	66.80%
Serpentine Last Friday of the Month 5k	29 Sep	21:10	69.12%
Chestnut Tree House 10k Coastal run	3 Sep	44:53	67.85%
Promenade 5k	9 Aug	21:04	69.45%
Yateley 10K Race 3	2 Aug	51:27	59.19%
Brading 10K	18 Jun	44:51	67.90%
Hayling Billy 5m	14 Jun	34:20	70.47%
D Day 10k	7 Jun	43:57	69.29%
Bognor Prom 10k	21 May	43:51	69.45%
Alton 10	14 May	1:13:15	68.28%
Promenade 5k	10 May	20:55	69.95%
Totton 10k	2 Apr	44:15	68.82%
Chichester Corporate Challenge - 3	29 Mar	18:03	72.95%
Fleet Half Marathon	19 Mar	1:38:58	67.11%
Chichester Corporate Challenge - 2	15 Mar	18:02	73.02%
Mad March Hare 20	5 Mar	2:38:24	65.15%
Bramley 10	19 Feb	1:14:06	67.49%
Wokingham Half Marathon	12 Feb	1:37:20	68.24%
Stubbington Green 10K	8 Jan	44:29	67.91%
2005	Date	Result	WAVA
Victory 5	4 Dec	35:32	67.55%
Hayling 10	27 Nov	1:14:14	66.82%
Abingdon Marathon	16 Oct	4:05:45	55.78%
5k Road Race	6 Jul	21:26	67.72%
Totton 10k	3 Apr	44:49	67.41%
Reading Half Marathon	6 Mar	1:37:49	67.34%

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eMpTy M60

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