Welcome To Fetcheveryone

Our awesome training log doesn't hide its best features behind a paywall. Search thousands of events, get advice, play games, measure routes, and more! Join our friendly community of runners, cyclists, and swimmers.

Click here to get started

Already a Fetchie? Sign in here

Evangel is a Fetch Supporter!

Evangel M70

About

Race Times

All Races

Mileage

Training

Run4All

Races
34
Miles
10489
WAVA
70.01%
Mile
8:08
5k
23:26
5M
35:12
10k
40:37
Half
1:35:46
Mara
3:40:16

About Me

I first started running in 1983, when at 38 I realised that I was pretty unfit. I've nearly always trained alone. I did my first proper race in 1985 - a 10K. I've done a couple of Half-M's, and then the Dublin Marathon at age 50. Since then I've done very little regular running. At the end of 2007 I started running again on a small scale just before I became semi-retired. I'm now 71 - which sounds very old!
On 7th October 2010 I achieved 2 targets (PTL) - sub 24 minute 5k and a WAVA over 70%; in fact I did the 5k in 23:26 and got WAVA score 70.93%.

Update January 2013 - Since June 2011 I had a problem in left leg with acute pain at times; it was finally diagnosed as Spinal Stenosis, and after about 21 months of pain, Amitriptyline has made me virtually pain-free. I hope to achieve a 70% WAVA again, but it will take a long time to get back to where I was, as the Spinal Stenosis seemed to retard my pace considerably.
Update September 2016. I have got back a little of my former running fitness. On April 30th I recorded my best parkrun to date, 26:08 - WAVA score of 67.44%, which is the best WAVA for 5 or 6 years. This has been in part due to track sessions with Run4All at Neath.

Current Status

I first took up running about 1983. I'm now well into my seventies! My aim is to keep running for as many more years as possible, in order to stay relatively fit. I would also like to get back to 70% in the 5K, which I reached in October 2010.

Best Badges

This user has collected 86 badges.

See available badges

2020 Targets

RUN
1000

Set your targets for 2020

Member of the Month

Is this person training well, or maybe making a great contribution to Fetch? Nominate them for our monthly award, and one lucky winner gets a prize from our lovely sponsor!

Visit our nominations page

Do You Know This User?

You can now collect virtual stickers for each Fetchie you've met in real life.

Add this Fetchie to your stickerbook

Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	84	95	94	101	104	109	110	115	79	0	0	0	889
2019	41	0	12	47	70	69	76	78	56	74	86	93	700
2018	58	62	79	85	29	0	5	38	58	66	69	73	622
2017	104	88	116	104	109	41	16	30	54	31	15	44	750
2016	101	109	117	98	95	106	115	120	113	108	78	62	1220
2015	85	80	74	79	86	92	91	73	95	97	76	95	1021
2014	77	76	33	26	85	77	91	79	71	86	73	68	842
2013	47	52	73	55	80	92	77	87	81	87	29	18	778
2012	39	59	71	43	57	74	67	88	67	42	85	78	770
2011	131	142	166	206	55	80	70	22	0	4	61	37	974
2010	93	34	92	84	107	113	80	103	100	113	126	109	1156
2009	61	33	30	43	56	61	71	85	75	92	85	78	770

Fri 28th Aug Aug 28	Sat 29th Aug Aug 29	Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3
4mi, 46:49 Running - General Easy paced run, partly with OH via Llwyn Road, then towards Ponty to end of path, then from Derwydd Ave. along footpath, then Upper Colbren almost to rly., then return home; some stiffness at first, but that eased, and felt quite good; first run with new Garmin! 28th Aug 2020, 9:07pm Columba wrote: Hope the Garmin behaved itself. 28th Aug 2020, 10:44pm Evangel wrote: It will take some time to get used to its resources, but I managed to do a straightforward easy run. 29th Aug 2020, 10:07pm Columba wrote: I only ever use a fraction of the potential inherent in my various bits of IT. Add a comment	5.5mi, 1:00:37 Running - General Along the cycleway at Garnant towards Ammanford & return; steady paced run with 6xstrides of approx. at pace from 4:00 - 4:30 /km.; felt OK. 29th Aug 2020, 10:05pm Columba wrote: Another good run. 30th Aug 2020, 2:43pm Evangel wrote: Thanks. Add a comment	-	1.3mi, 14:05 Running - Warm Down W/D after time trial at Ammanford track; felt fine. Add a comment 2.5mi, 21:44 Running - Time Trial At Ammanford track (grit); after W/U did 4k time trial; it got progressively faster from a slightly cautious start; km. splits of 5:37, 5:27, 5:23, 5:16; I was quite pleased with the session - it went well & I felt fine most of the time. 31st Aug 2020, 6:19pm Ebb wrote: Fantastic pace Evangel. You're flying! 31st Aug 2020, 9:17pm Columba wrote: Good speed! 31st Aug 2020, 10:48pm Evangel wrote: Thank you both. It's the first time trial I've done for quite some time. The new Garmin I've got told me I was very close to my MHR. Does either of you know if it is dangerous to go too high? 1st Sep 2020, 8:51pm Columba wrote: I think it's all right for short periods of time. You could ask Canute, if you can track him down. Add a comment 1.2mi, 14:16 Running - Warm Up W/U for Time Trial at Ammanford track; felt fine. Add a comment	3mi, 34:38 Running - General An easy paced run from home via bungalows & footpath to New Road, then along towards Tairgwaith for a short distance, then return by same route; felt a bit stiff, and it was hard work at first, (probably because of track work yesterday); otherwise felt OK. 1st Sep 2020, 8:49pm Columba wrote: Three miles for me too. But not quite so quick. Add a comment	10mi, 1:47:42 Running - Long Run A steady paced run along the cycleway from Glanamman (near hospital) to Brynamman, then return, and along to Pontamman, and back to Glanamman; felt OK. 2nd Sep 2020, 7:39pm Ebb wrote: Great distance and pace again Evangel. 2nd Sep 2020, 8:52pm Columba wrote: 10 miles at average 10mm - very impressive! 2nd Sep 2020, 9:13pm Evangel wrote: Thanks each, but you'll notice that the run was completely on the cycleway which has a fairly gentle gradient - no proper hills. I even planned it strategically - 2.6ml. up, 5 mls. down then 2.4ml. up, ending up where I parked the car! Add a comment	-
Fri 4th Sep Sep 4	Sat 5th Sep Sep 5	Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10
3mi, 36:42 Running - General Easy paced run with OH - she was not feeling A1, so cut it short; from home via bungalows, footpath & Upper Colbren to New Road, then towards Tairgwaith for a short way, then return; felt very stiff at first, but things improved in the second half; otherwise quite good. 4th Sep 2020, 9:09pm Columba wrote: Hope she feels better tomorrow 4th Sep 2020, 10:41pm Evangel wrote: You know, good day - bad day. Today was not good. 5th Sep 2020, 8:40pm Columba wrote: :-( Add a comment	5mi, 55:02 Running - General Along the cycleway at Cefnbrynbrain; because of strong wind I didn't try any specific quality work, but during the last 3km. I gradually increased the pace - last lap 5:35, which was quite satisfying; I felt fine. 5th Sep 2020, 8:39pm Columba wrote: :-) Add a comment	-	5mi, 53:48 Running - Intervals Along the cycleway at Garnant towards Brynamman; intervals 6x400m. (+200m.jog RBI); after a slow first rep, other reps up were at pace of 4:59 & 4:56/km.; reps down in pace of 4:28, 4:32 & 4:25/km.; overall av. pace 4:43/km. I felt quite good. 8th Sep 2020, 8:27pm Columba wrote: Good speed Add a comment	-	-	-
Fri 11th Sep Sep 11	Sat 12th Sep Sep 12	Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17
4mi, 45:33 Running - General A fairly easy-paced run from home via bungalows & rly. to Tairgwaith & return; felt fairly comfortable - a reasonable recovery run after being unwell on Tuesday. 11th Sep 2020, 8:38pm Ebb wrote: Pleased to see a run again. I was worried you'd injured something after a few blank days considering your recent training schedule. 11th Sep 2020, 9:36pm Columba wrote: I thought you'd been a bit quiet. 11th Sep 2020, 10:47pm Evangel wrote: Thanks for your concern. In fact on Monday night/Tuesday morning I had a rather nasty stomach upset, so I wasn't feeling A1 for a few days! 12th Sep 2020, 5:23pm Columba wrote: Glad you're better. Add a comment	4mi, 46:34 Running - General Easy paced run along cycleway at Garnant towards Ammanford, and return; found it a little more hard going than yesterday. 12th Sep 2020, 5:18pm Columba wrote: Maybe the wind was against you. 12th Sep 2020, 11:21pm Evangel wrote: Or maybe it was because my legs etc. weren't as fresh as they had been on my first day back running. 13th Sep 2020, 9:25pm Columba wrote: Oh yes. There's no way I could run every day. Need at least 1 day's rest, preferably 2. 'Twas not ever thus. 13th Sep 2020, 10:35pm Evangel wrote: Thursday & Sunday are my usual days off, and I try to arrange the particular runs strategically - a rest day after long run & also after speedwork. Add a comment	-	5mi, 54:32 Running - General Along the cycleway at Cefnbrynbrain (both sections); a slow pace for first 2K & last 1K, then a brisk pace (av. 10:26/ml.) for the main run; felt a little shaky for the first 10 minutes, but then improved. 14th Sep 2020, 9:34pm Columba wrote: Good speed, again. 14th Sep 2020, 9:37pm Evangel wrote: Thanks, I'm getting there. Add a comment	4mi, 45:27 Running - General Fairly easy paced run from home via bungalows & rly. to New Road, then to Tairgwaith Nursey near cross-roads, then return; I felt quite good, except for a little discomfort (prob. just muscle soreness) in upper thigh & glutes. 15th Sep 2020, 7:37pm Columba wrote: You're very consistent. 15th Sep 2020, 10:16pm Evangel wrote: Perhaps you mean, boringly predictable! 17th Sep 2020, 8:24pm Columba wrote: I definitely meant consistent. Add a comment	8mi, 1:27:30 Running - Long Run An easy/steady paced run along the Amman Valley cycleway at Garnant, to Brynamman & return, then to Glanamman+ & return; most of the time I felt fine. 16th Sep 2020, 8:53pm Ebb wrote: A good paced long run again. 16th Sep 2020, 10:48pm Evangel wrote: Thanks, but I decided that this week I would do my LR where there was just a gentle gradient. 17th Sep 2020, 8:21pm Columba wrote: Good long run. Cycleways are great for running. 17th Sep 2020, 10:54pm Evangel wrote: Thanks. This week I shall probably go on a 'normal' long run along the more challenging hilly roads in our area, or otherwise a mixture. Add a comment	-
Fri 18th Sep Sep 18	Sat 19th Sep Sep 19	Sun 20th Sep Sep 20	Mon 21st Sep Sep 21	Tue 22nd Sep Sep 22	Wed 23rd Sep Sep 23	Thu 24th Sep Sep 24
4.3mi, 52:00 Running - General A slow, easy-paced run from home with OH - we both needed to do slow running; via bungalows & rly. to Tairgwaith (bus stop), then return, + small loop; felt generally fine, except for background pain in left thigh. 18th Sep 2020, 9:49pm Columba wrote: Good to see OH back running with you. 19th Sep 2020, 3:22pm Evangel wrote: We do about 3 runs together or in the same place each week. Other times we run separately. Add a comment	0.5mi, 5:47 Running - Warm Down W/D after track session at Ammanford track; felt fine. Add a comment 1.9mi, 16:17 Running - Time Trial T.T. at Ammanford running track; this was shorter than intended, but slightly quicker than the 4K run a few weeks ago; I fell sluggish & heavy in the legs, but it was quite a good session. 20th Sep 2020, 8:50pm Columba wrote: Coo, look at the speed! 20th Sep 2020, 10:37pm Evangel wrote: I'd hoped to do 5K, but had to cut it short to 3K; maybe next time. Thanks for your comment! Add a comment 1.9mi, 18:29 Running - Tempo Tempo run on track at Ammanford; felt OK, and ramped it up towards the end. 20th Sep 2020, 8:49pm Columba wrote: Tempo run, - that requires some determination. 20th Sep 2020, 10:33pm Evangel wrote: After doing a faster run earlier, this was easier - especially as it was on the flat! 21st Sep 2020, 9:06pm Columba wrote: Flat is nice. As well as being rare in Wales. Add a comment 1.2mi, 13:50 Running - Warm Up At Ammanford running track; w/u for time trial & tempo run; felt fine. Add a comment	-	5.5mi, 58:16 Running - Intervals A run on the cycleway at Cwmllynfell (both sides); after a w/u of 1.8km. I did intervals 8x400m.(+200m. jog RBI); the aim was to run a little faster than 5K pace; the pace for first 7 reps. ranged from 5:09 to 5:26 / km. (av. 5:14), then last rep. at 4:51/km.; I felt fairly good. 21st Sep 2020, 9:03pm Columba wrote: Sounds like another good and well-organised run. 21st Sep 2020, 9:46pm Ebb wrote: I'm not used to converting km pace to mile pace but it sounds fast. Last rep at under 8 minutes is impressive. 21st Sep 2020, 10:18pm Evangel wrote: I'm frequently doing conversions on my calculator; the factor to x or divide is 0.6214. Although I'm ancient, I prefer to use metric for speedwork. Add a comment	4.3mi, 48:32 Running - General A run from home via bungalows & rly. line to New Road, then to Tairgwaith & return; felt OK. 22nd Sep 2020, 7:05pm Columba wrote: A good run. Mine today was 4.33, hardly longer than yours, but much of it was off road and it took me over an hour. 22nd Sep 2020, 10:54pm Evangel wrote: Off-road running can be much tougher than running on the comparatively smooth surface of roads - even with potholes! So you did very well. 23rd Sep 2020, 6:47pm Columba wrote: I really enjoyed it, too. Partly because it was a new route to me, and furthermore I didn't get lost. 23rd Sep 2020, 9:22pm Evangel wrote: That's a bonus then - not getting lost! I remember your tale of taking the wrong turn at Rhayader. Add a comment	8mi, 1:28:39 Running - Long Run A run from home via GCG to Brynamman, along the cycleway almost to Garnant, then return; felt OKish but a bit achy; no other niggles etc. 23rd Sep 2020, 6:46pm Columba wrote: That's a good long run. I don't think I could manage an hour and a half at present, still less 8 miles. Nice lot of calories, too. 23rd Sep 2020, 9:25pm Evangel wrote: As they say, it's just putting one foot in front of the other! My new Garmin also measures the steps; I'm not an enthusiast of that craze for doing xxx steps per day. Add a comment	-

Dist	Races	PB	WB	1984	1985	1994	1995	2008	2009	2010	2011	2014	2015	2016	2017	2018	2019	2020
1mi	1	8:08 8:08/mi	64.88													8:08 64.88
5km	21	23:26 7:33/mi	70.01					25:14 63.93	24:12 67.22	23:26 70.01		26:42 64.60	26:50 64.95	26:08 67.44	27:00 65.06		28:36 64.07	27:58 65.52
4mi	1	34:10 8:33/mi	61.30						34:10 61.30
5mi	4	35:12 7:02/mi	67.16	35:12 62.33						40:28 67.16		44:48 64.30
10km	3	40:37 6:32/mi	67.76		40:37 67.76					50:55 66.88				58:41 62.51
13.1mi	2	1:35:46 7:19/mi	66.87			1:35:46 66.87				1:59:03 62.30
26.2mi	2	3:40:16 8:24/mi	61.75				3:40:16 61.75				4:42:06 55.92

2020	Distance	Date	Result	WAVA
Brynaman parkrun	5km	1 Feb	28:27	64.41%
Brynaman parkrun	5km	4 Jan	27:58	65.52%
2019	Distance	Date	Result	WAVA
Brynaman parkrun	5km	30 Nov	28:36	64.07%
Brynaman parkrun	5km	16 Nov	30:07	60.84%
2018	Distance	Date	Result	WAVA
Big Fetch Mile - Cardiff	1mi	3 Nov	8:08	64.88%
2017	Distance	Date	Result	WAVA
Woodley Parkrun	5km	13 May	27:00	65.06%
2016	Distance	Date	Result	WAVA
Llyn Llech Owain parkrun	5km	3 Sep	29:35	58.66%
Sospan Llanelli 10k	10km	2 Jul	58:41	62.51%
Whitstable parkrun	5km	21 May	28:01	62.91%
Swansea Bay parkrun	5km	30 Apr	26:08	67.44%
2015	Distance	Date	Result	WAVA
Run4All Santa Run	5km	5 Dec	33:36	52.46%
Swansea Bay Parkrun	5km	31 Oct	26:50	64.95%
Woodley parkrun	5km	17 Oct	27:00	64.55%
Porthcawl parkrun	5km	3 Oct	27:40	62.99%
Porthcawl parkrun	5km	25 Jul	26:52	64.87%
Porthcawl parkrun	5km	7 Mar	27:49	62.65%
2014	Distance	Date	Result	WAVA
Glynneath 5	5mi	26 Dec	44:48	64.30%
Run4All Santa Run	5km	6 Dec	27:06	64.31%
Porthcawl Parkrun	5km	9 Aug	26:42	64.60%
Llyn Llech Owain Parkrun	5km	1 Feb	29:17	58.02%
2011	Distance	Date	Result	WAVA
Orpington Marafun	26.2mi	14 May	4:42:06	55.92%
2010	Distance	Date	Result	WAVA
The Burnham Esplanade 5k	5km	7 Oct	23:26	70.01%
Swanage Half Marathon	13.1mi	17 Jul	1:59:03	62.30%
Shinfield 10K	10km	3 May	50:55	66.88%
Weston Prom Run 8/9	5mi	15 Apr	40:28	67.16%
Weston Prom Run 7/9	5mi	18 Mar	41:31	65.46%
2009	Distance	Date	Result	WAVA
Yeovilton 5k (Race 6)	5km	9 Sep	24:12	67.22%
Yeovilton 5K (Race 5)	5km	12 Aug	24:41	65.90%
Crymych Fun Run	4mi	10 Jul	34:10	61.30%
2008	Distance	Date	Result	WAVA
Summer 5km Series Race 6	5km	10 Sep	25:14	63.93%
1995	Distance	Date	Result	WAVA
Dublin Golden Pages Marathon	26.2mi	30 Oct	3:40:16	61.75%
1994	Distance	Date	Result	WAVA
Cispotel Half Marathon	13.1mi	1 Oct	1:35:46	66.87%
1985	Distance	Date	Result	WAVA
Shinfield 10K	10km	6 May	40:37	67.76%
1984	Distance	Date	Result	WAVA
Whitchurch 5	5mi	23 Jun	35:12	62.33%

Welcome To Fetcheveryone

Evangel M70

About Me

Current Status

Best Badges

2020 Targets

Member of the Month

Do You Know This User?

Buddies

2020

2019

2018

2017

2016

2015

2014

2011

2010

2009

2008

1995

1994

1985

1984