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Dirk M45

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Race Times

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Mileage

Training

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Ipswich JAFFA RC

Races
130
Miles
4887
Miles
0
Miles
58
WAVA
68.53%
Mile
6:00
5k
19:55
5M
33:29
10k
41:59
10M
1:11:33
Half
1:33:25
20M
2:41:22

About Me

Targets for this 2015:
1mile 5:59
3k 11:44
5k 19:56
5m 33:29
10k 41:50
10m 1:11:33
13.1m 1:34:36

Current Status

jog on!

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This user is a member of Conquercise Game, Engineering Department, Fetchaholics anonymous, Garmin Forerunners, GPS Users, smiley codes, Swimmers

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Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
0.5mi	2	2:41 5:22/mi	64.56				2:41 64.56
1mi	4	6:00 6:00/mi	65.43			6:11 61.67	6:01 63.82			6:00 65.43		6:09 64.80
3km	7	11:44 6:18/mi	66.13						12:03 63.92	11:44 66.13	12:24 63.05
5km	24	19:55 6:25/mi	68.53				20:40 64.60	20:20 65.66	20:16 66.85	19:55 68.53	21:30 63.97	20:21 68.09
7.2km	1	30:34 6:50/mi	65.56						30:34 65.56
5mi	52	33:29 6:42/mi	67.38	36:08 60.00	36:56 58.99	34:47 63.01	33:58 64.97	34:14 64.94	34:01 65.84	33:29 67.38	35:09 64.68	34:22 66.65
10km	21	41:59 6:45/mi	68.10			44:05 62.60	43:47 63.47	44:09 63.40	41:59 67.17	42:03 67.56	44:49 63.87	45:31 63.36	42:21 68.10
7mi	5	50:16 7:11/mi	62.61	54:13 57.03	54:29 57.04	50:29 61.92	51:41 60.90	50:16 62.61
10mi	4	1:11:33 7:09/mi	64.51					1:12:08 63.04	1:12:47 63.42	1:11:33 64.51		1:15:05 62.92
13.1mi	9	1:33:25 7:08/mi	67.09			1:40:01 59.94	1:38:05 61.12	1:43:05 58.92	1:36:01 63.75	1:34:36 64.70			1:33:25 67.09
20mi	1	2:41:22 8:04/mi	60.27										2:41:22 60.27

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2016	65	33	0	0	0	0	0	0	0	0	0	0	98
2015	55	7	41	42	42	65	45	42	41	67	59	17	523
2014	118	83	75	78	68	64	55	63	67	43	34	14	762
2013	80	53	71	50	78	82	104	84	107	79	100	73	960
2013	0	0	12	0	0	0	0	0	0	0	0	0	12
2012	65	53	57	78	56	46	45	71	37	20	45	33	607
2012	0	0	0	7	7	0	0	0	0	0	0	0	13
2011	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2011	101	87	68	41	70	78	69	61	56	25	44	60	761
2011	0	0	0	0	0	0	0	0	9	0	5	0	14
2010	47	43	46	45	55	52	69	74	72	53	81	31	666
2010	0	0	0	0	0	0	0	10	0	0	0	0	10
2009	19	16	14	18	24	29	27	14	14	27	34	27	262
2009	0	0	0	0	0	0	9	0	0	0	0	0	9
2008	0	0	27	34	26	37	35	10	14	37	26	0	246

Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27
-	-	-	-	-	-	-
Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3
-	-	-	-	-	-	-
Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10
-	-	-	-	-	-	-
Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17
-	-	-	-	-	-	-

2017	Distance	Date	Result	WAVA
Little Bromley 10k	10km	9 Apr		0.00%
Tarpley 20	20mi	26 Feb	2:41:22	60.27%
Great Bentley Half Marathon	13.1mi	5 Feb	1:33:25	67.09%
Wymondham NYD 10K	10km	2 Jan	42:21	68.10%
2016	Distance	Date	Result	WAVA
Hadleigh 5 Mile	5mi	20 Nov	34:22	66.65%
Martlesham 5k	5km	9 Oct	20:21	68.09%
Coastal 10	10mi	25 Sep	1:15:05	62.92%
Stowmarket Golden Mile	1mi	10 Sep	6:09	64.80%
Jaffa V Striders 5k	5km	5 Sep	21:11	65.41%
Ipswich Jaffa Track 10k (club members only)	10km	5 Aug	45:31	63.36%
Jaffa 5 Mile Handicap	5mi	25 Jul	35:31	64.49%
Newmarket 10k	10km	3 Jul	46:59	61.38%
Great Bentley Friday 5	5mi	1 Jul	35:38	64.28%
Kirton Friday 5	5mi	3 Jun	35:31	64.49%
Needham Market - Great Local Run	5km	24 Apr	22:18	62.13%
Christchurch Parkrun	5km	23 Apr	21:48	63.56%
Needham Market - Great Local Run	5km	28 Feb	22:42	60.58%
Kesgrave parkrun	5km	13 Feb	23:17	59.07%
Christchurch Parkrun	5km	30 Jan	22:53	60.10%
Kesgrave parkrun	5km	16 Jan	23:01	59.75%
2015	Distance	Date	Result	WAVA
Needham Market - Great Local Run	5km	22 Nov	22:31	61.08%
Ipswich ParkRun	5km	7 Nov	24:44	55.60%
Ipswich parkrun	5km	24 Oct	23:18	59.02%
Martlesham 10k	10km	11 Oct	47:30	60.26%
Jaffa 3k Time Trial	3km	28 Sep	12:24	63.05%
Kesgrave parkrun	5km	26 Sep	22:41	60.63%
Ipswich Jaffa Track 10k (club members only)	10km	3 Aug	44:49	63.87%
Jaffa 5 Mile Handicap	5mi	27 Jul	35:09	64.68%
Brantham 5 mile	5mi	17 Jul	36:49	61.75%
Kirton Friday 5	5mi	5 Jun	36:07	62.94%
Ipswich Jaffa v Bury Pacers	5km	1 Jun	21:30	63.97%
Alton Water 10k	10km	10 May	48:17	59.28%
Jaffa 3k Time Trial	3km	16 Mar	12:29	62.16%
Kesgrave parkrun	5km	31 Jan	21:56	62.23%
2014	Distance	Date	Result	WAVA
Ipswich ParkRun	5km	27 Sep	21:13	64.33%
Jaffa V Striders 5k	5km	8 Sep	19:55	68.53%
Stowmarket Golden mile	1mi	6 Sep	6:00	65.43%
Ipswich JAFFA 3km Time Trial	3km	1 Sep	12:06	64.13%
Ipswich Jaffa Track 10k (club members only)	10km	11 Aug	42:03	67.56%
Ipswich Parkrun	5km	2 Aug	21:23	63.83%
Jaffa 5 Mile Handicap	5mi	28 Jul	33:46	66.82%
Great Bentley Friday 5	5mi	4 Jul	34:36	65.21%
Bury Friday 5	5mi	20 Jun	34:08	66.10%
Kirton Friday 5	5mi	6 Jun	33:29	67.38%
Ipswich Jaffa v Bury Pacers	5km	2 Jun	20:07	67.85%
Bupa London 10,000	10km	25 May	43:45	64.94%
Ipswich Jaffa 3k Time Trial	3km	31 Mar	11:44	66.13%
Great Bentley Half Marathon	13.1mi	9 Feb	1:34:36	64.70%
Great Bentley Half Marathon (at 10 Miles)	10mi	9 Feb	1:11:33	64.51%
Ipswich Jaffa 3k Time Trial	3km	13 Jan	11:49	65.18%
2013	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	24 Nov	1:36:01	63.75%
Wix 5 (Arc 5 Mile Championship)	5mi	20 Oct	34:01	65.84%
Martlesham 10k	10km	13 Oct	41:59	67.17%
Coastal 10	10mi	29 Sep	1:12:47	63.42%
Jaffa V Striders 5k	5km	9 Sep	20:16	66.85%
Jaffa 3k Time Trial	3km	2 Sep	12:03	63.92%
Ipswich Parkrun	5km	17 Aug	20:52	64.93%
Jaffa 5 Mile Handicap	5mi	29 Jul	34:16	65.36%
Olympic Park Anniversary Run	5mi	21 Jul	34:30	64.92%
Ekiden Relay (7.2K leg)	7.2km	14 Jul	30:34	65.56%
Great Bentley Friday 5	5mi	5 Jul	34:16	65.36%
Bury Friday 5	5mi	21 Jun	34:56	64.11%
Stowmarket Striders Friday 5	5mi	14 Jun	36:23	61.56%
Jaffa 3k Time Trial	3km	10 Jun	12:14	62.96%
Kirton Friday 5	5mi	7 Jun	34:40	64.61%
Ipswich Jaffa v Bury Pacers	5km	3 Jun	21:10	64.01%
Ipswich Jaffa Friday 5	5mi	31 May	36:42	61.03%
Debenham 10k	10km	18 May	45:52	61.48%
Alton Water Run	10km	12 May	44:49	62.92%
Sudbury fun Run	5mi	29 Mar	37:07	60.34%
Great Bentley Half Marathon	13.1mi	10 Feb	1:40:26	60.47%
2012	Distance	Date	Result	WAVA
IBC 5k handicap championship (Autmun )	5km	22 Nov	22:40	59.33%
Larking Gowen Ipswich Half Marathon	13.1mi	23 Sep	1:43:05	58.92%
Brantham 5 mile	5mi	20 Jul	35:14	63.10%
Ekiden Rlelay (10k stint)	10km	16 Jul	46:04	60.76%
Great Bentley Friday 5	5mi	6 Jul	34:43	64.04%
Bury St Edmunds Friday 5	5mi	22 Jun	34:36	64.25%
Stowmarket Striders Friday 5	5mi	8 Jun	36:32	60.85%
Kirton Friday 5	5mi	1 Jun	34:16	64.88%
Ipswich Friday 5	5mi	25 May	35:27	62.71%
Alton Water	10km	13 May	44:09	63.40%
Sudbury Fun Run	5mi	6 Apr	34:14	64.94%
IBC Spring 5k handicap race	5km	13 Mar	20:20	65.66%
Tarpley 10	10mi	26 Feb	1:12:08	63.04%
Tarpley 10 - (PB from first 7 miles)	7mi	26 Feb	50:16	62.61%
2011	Distance	Date	Result	WAVA
5k championships (IBC)	5km	22 Nov	20:40	64.60%
Stowmarket Striders Scenic 7	7mi	13 Nov	51:41	60.90%
Framlingham 10k	10km	4 Sep	44:27	62.52%
Mile sprint - Docks	1mi	8 Aug	6:01	63.82%
Brantham 5	5mi	22 Jul	33:58	64.97%
Ekiden Relay (10k stint)	10km	17 Jul	43:47	63.47%
Great Bentley Friday 5	5mi	8 Jul	34:06	64.72%
Bury Friday 5	5mi	24 Jun	34:17	64.37%
Stowmarket Striders Friday 5	5mi	10 Jun	35:10	62.76%
Kirton Friday 5	5mi	3 Jun	34:22	64.22%
Ipswich Friday 5	5mi	20 May	35:06	62.88%
Alton Water 10k	10km	8 May	44:16	62.78%
Sudbury Fun Run	5mi	22 Apr	35:09	62.79%
half mile sprint	0.5mi	12 Apr	2:41	64.56%
Half mile sprint	0.5mi	14 Mar	2:51	60.21%
Great Bentley Half Marathon	13.1mi	6 Feb	1:38:05	61.12%
2010	Distance	Date	Result	WAVA
Stowmarket Striders Scenic 7	7mi	14 Nov	50:29	61.92%
Felixstowe Half Marathon	13.1mi	10 Oct	1:42:57	58.23%
Dedham 10K	10km	26 Sep	44:05	62.60%
Framlingham 10K	10km	5 Sep	44:26	62.11%
Runners World 1 mile time trial challenge	1mi	3 Sep	6:11	61.67%
Larking Gowan Ipswich Half Marathon	13.1mi	29 Aug	1:40:01	59.94%
Brantham 5	5mi	23 Jul	34:47	63.01%
Ekiden Relay (10k stint)	10km	18 Jul	44:43	61.72%
Great Bentley Friday 5	5mi	9 Jul	35:20	62.03%
Bury Friday 5	5mi	25 Jun	35:57	60.97%
Stowmarket Striders Friday 5	5mi	11 Jun	37:52	57.88%
Kirton Friday 5	5mi	4 Jun	35:40	61.45%
Ipswich Friday 5	5mi	28 May	36:45	59.64%
Alton Water 10K	10km	9 May	46:31	59.33%
Adnams Great East Run (support run 10K)	10km	21 Feb	46:57	58.43%
Great Bentley Half Marathon	13.1mi	7 Feb	1:44:56	56.87%
2009	Distance	Date	Result	WAVA
Stowmarket Striders Scenic 7	7mi	8 Nov	54:29	57.04%
Wix 5	5mi	18 Oct	36:58	58.93%
Brantham 5	5mi	24 Jul	37:49	57.61%
Great Bentley Friday 5	5mi	10 Jul	37:05	58.75%
Glasswells Bury Friday 5	5mi	26 Jun	37:20	58.35%
Stowmarket Striders Friday 5	5mi	12 Jun	37:34	57.99%
Kirton Friday Five	5mi	5 Jun	36:56	58.99%
Ipswich Jaffa 5	5mi	29 May	37:58	57.38%
2008	Distance	Date	Result	WAVA
Stowmarket Striders Scenic 7	7mi	9 Nov	54:13	57.03%
Great Bentley Friday 5	5mi	11 Jul	36:08	60.00%
Stowmarket Friday 5	5mi	27 Jun	37:11	58.30%
Kirton Friday 5m	5mi	13 Jun	37:05	58.46%
Bury Friday 5	5mi	6 Jun	38:54	55.73%
Ipswich JAFFA Friday 5	5mi	30 May	43:39	49.65%

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Dirk M45

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