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Psimon M55

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Havering Mayesbrook AC

About Me
Malmos Manifesto 1. Run twice a day, as many days as you can. Hopefully five, six or seven days a week. 2. Run more. How much? I dunno. You figure it out, but find out for yourself. 3. Run it faster. 4. Love running and LOVE racing. 5. Stay focused. 6. Set goals and don't be afraid to fail. 7. Listen to your body and don't be afraid to rest. 8. Compete WITH your comrades in sweat - never AGAINST them. 9. Smile a lot.Goals for 2014Get as close to 2:40 as possible for MarathonDuck under 75 minutes for HM Get some County bling55 minute 10 mileTwitter @RunSi oldboyrunning.blogspot.co.uk Show More...

About Me

Malmos Manifesto 1. Run twice a day, as many days as you can. Hopefully five, six or seven days a week. 2. Run more. How much? I dunno. You figure it out, but find out for yourself. 3. Run it faster. 4. Love running and LOVE racing. 5. Stay focused. 6. Set goals and don't be afraid to fail. 7. Listen to your body and don't be afraid to rest. 8. Compete WITH your comrades in sweat - never AGAINST them. 9. Smile a lot.Goals for 2014Get as close to 2:40 as possible for MarathonDuck under 75 minutes for HM Get some County bling55 minute 10 mileTwitter @RunSi

oldboyrunning.blogspot.co.uk

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Recent Blogs
VLM 2011 - breaking the barrier	Apr 2011
Down Tow Up Flow	Jul 2010
The Edinburgh Sojourn	May 2010
Mini-Me comes good	Sep 2009
The Achilles Saga continues	Sep 2009

Recent Training
20th Jan	General	3.2mi	57:10
10th Jan	Virtual Ride	17.4mi	1:00:00
10th Jan	Virtual Ride	17.4mi	1:00:00
9th Jan	General	6.2mi	48:58
8th Jan	General	4mi	31:14

12 Month Benchmarks	Run	Bike
Mile	7:08	1:25
5k	23:10	7:00
5mi	37:47	12:50
10k	47:35	16:59

Recent Pictures	Show more

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Buddies (34)

Followers (4)

Badges Collected	See available badges
+ 161 others

Best Times
Best WAVA

Dist	Races	PB	WB	2004	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
3000m	2	9:52 5:18/mi	84.30								9:52 84.30
3mi	5	16:31 5:30/mi	86.24	24:08 54.85					16:35 83.98		16:37 85.08	16:31 86.24			18:05 80.61
5km	19	16:55 5:27/mi	86.38				17:45 80.06	18:31 77.32	16:55 85.26	17:16 84.16	16:57 86.38	17:28 84.46	17:16 85.84	18:00 83.22	18:19 82.42
3.7mi	1	20:38 5:38/mi	83.59									20:38 83.59
6km	2	21:36 5:48/mi	80.13					22:00 78.09	21:36 80.13
7.5km	1	32:43 7:01/mi	65.89				32:43 65.89
5mi	5	27:40 5:32/mi	85.61	31:10 71.41					27:59 83.31		27:40 85.61		29:25 82.50
8.5km	1	37:06 7:01/mi	67.44								37:06 67.44
10km	7	34:24 5:32/mi	87.33						35:47 81.89		36:40 81.25	34:24 87.33	35:35 85.15	37:59 80.45
10mi	4	57:05 5:43/mi	85.59							59:28 81.41	57:05 85.53		57:32 85.59
13.1mi	18	1:14:48 5:43/mi	86.89		1:29:16 68.24		1:18:21 79.04	1:19:21 78.69	1:17:24 81.34	1:14:48 84.89	1:17:36 82.52	1:16:44 84.18	1:14:59 86.89	1:16:33 85.85
20mi	6	2:00:03 6:00/mi	84.21						2:01:48 80.90	2:01:37 81.71	2:04:48 80.31	2:00:03 84.21	2:02:04 83.54	2:02:18 84.10
26.2mi	15	2:38:42 6:03/mi	86.89			3:02:58 70.69	2:47:20 78.58	2:46:00 79.87	2:43:53 80.90	2:47:29 79.84	2:42:09 83.17	2:38:42 86.46	2:42:46 85.03	2:39:17 86.89

2017		Result	WAVA	Distance
24 Jul	Standard Chartered Great City Race SB	18:19	82.42	5km
20 May	BMAF Road Relays SB	18:05	80.61	3mi
2016		Result	WAVA	Distance
14 Jul	Standard Chartered Great City Race SB	18:00	83.22	5km
10 Jul	Felsted 10k (Essex Championship) SB	37:59	80.45	10km
24 Apr	London Marathon SB	2:39:17	86.89	26.2mi
3 Apr	Paddock Wood Half Marathon SB	1:16:33	85.85	13.1mi
13 Mar	Bath Half	1:16:49	85.55	13.1mi
6 Mar	Essex 20 SB	2:02:18	84.10	20mi
2015		Result	WAVA	Distance
18 Oct	Wix 5 SB	29:25	82.50	5mi
13 Sep	Pleshey Half Marathon	1:17:37	84.67	13.1mi
6 Sep	Wissey Half Marathon	1:17:43	84.56	13.1mi
9 Jul	Standard Chartered Great City Race	17:19	85.84	5km
28 Jun	Horndon-on-the-Hill 10K Road Race	36:20	83.39	10km
25 May	BUPA London 10,000 metres SB	35:35	85.15	10km
10 May	Halstead & Essex Marathon	2:57:38	77.91	26.2mi
26 Apr	London Marathon SB	2:42:46	85.03	26.2mi
11 Apr	Crissy Field parkrun SB	17:16	85.44	5km
28 Mar	Essex County Road Relays	17:22	84.94	5km
22 Mar	Brentwood Half Marathon SB	1:14:59	86.89	13.1mi
15 Mar	Essex 20 SB	2:02:04	83.54	20mi
8 Mar	Sidcup 10 SB	57:32	85.59	10mi
28 Feb	Brentwood parkrun	20:03	73.58	5km
2014		Result	WAVA	Distance
10 Jul	Standard Chartered Great City Race SB	17:28	84.46	5km
6 Jul	TGT Brentwood 10k	36:21	82.65	10km
25 May	Edinburgh Marathon PB	2:38:42	86.46	26.2mi
17 May	BMAF National Masters Open Road Relays PB	16:31	86.24	3mi
11 May	Halstead & Essex Marathon	2:48:39	81.36	26.2mi
4 May	Grand East Anglia Run PB	34:24	87.33	10km
13 Apr	London Marathon	2:46:38	81.63	26.2mi
23 Mar	Brentwood Half Marathon SB	1:16:44	84.18	13.1mi
22 Mar	Essex Road Relays PB	20:38	83.59	3.66mi
9 Mar	Essex 20 (Incorporating Essex champs) PB	2:00:03	84.21	20mi
2013		Result	WAVA	Distance
10 Nov	Stebbing 10 PB	57:05	85.53	10mi
26 Oct	Valentines Parkrun	17:18	84.63	5km
6 Oct	MBNA Chester Marathon	2:59:31	75.77	26.2mi
29 Sep	Ealing Half Marathon	1:29:10	72.44	13.1mi
12 Sep	City v Wharf 5k	16:57	86.38	5km
3 Aug	BAL Div4 3000m	9:53	84.15	3000m
28 Jul	Harlow 10	58:33	83.39	10mi
21 Jul	Olympic Park Anniversary Run	29:09	81.92	5mi
14 Jul	Felsted 10k SB	36:40	81.25	10km
11 Jul	Standard Chartered Great City Race	16:57	86.38	5km
2 Jul	Woodford Green Open 3000m PB	9:52	84.30	3000m
16 Jun	SAL Havering SB	16:57	86.38	5km
18 May	Masters relays sutton park SB	16:37	85.08	3mi
21 Apr	London Marathon SB	2:42:09	83.17	26.2mi
7 Apr	Skyline 120 Braintree 5 PB	27:40	85.61	5mi
24 Mar	Brentwood Half Marathon	1:18:07	81.98	13.1mi
3 Mar	Essex 20 (Incorporating Essex champs) SB	2:04:48	80.31	20mi
10 Feb	Great Bentley Half Marathon SB	1:17:36	82.52	13.1mi
12 Jan	Essex Cross Country League - Chingford PB	37:06	67.44	8.5km
5 Jan	Essex Cross Country Championships - Mens	58:01	61.94	7.5mi
2012		Result	WAVA	Distance
29 Sep	Essex XC Relays	19:40	73.89	5km
15 Sep	Jack and Jill 5K	17:23	83.59	5km
12 Jul	Standard Chartered Great City Race SB	17:16	84.16	5km
20 May	Great Baddow 10 SB	59:28	81.41	10mi
29 Apr	Greater Manchester Marathon	3:14:06	69.48	26.2mi
22 Apr	London Marathon SB	2:47:29	79.84	26.2mi
25 Mar	Brentwood Half Marathon PB	1:14:48	84.89	13.1mi
17 Mar	Essex County Road Relay Championships	19:51	86.53	3.7mi
4 Mar	Essex 20 (Incorporating Essex champs) SB	2:01:37	81.71	20mi
14 Jan	Essex Cross Country		0.00	8km
7 Jan	Essex Cross Country Championship	45:22	78.09	12km
2011		Result	WAVA	Distance
25 Sep	SEAA 6/4 Stage Relays (Men) PB	21:36	80.13	6km
7 Aug	Little Havens Basildon 5k Run	17:41	81.56	5km
24 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:19:31	79.85	13.1mi
17 Jul	TGT Brentwood 10k SB	35:47	81.89	10km
14 Jul	Standard Chartered Great City Race PB	16:55	85.26	5km
9 Jul	Southern Division League 2 \\\\ Croydon	17:15	83.61	5km
21 May	BMAF National Masters Open Road Relays SB	16:35	83.98	3mi
8 May	Halstead & Essex Marathon	2:51:32	77.95	26.2mi
17 Apr	London Marathon SB	2:43:53	80.90	26.2mi
27 Mar	Skyline 120 Braintree 5 SB	27:59	83.31	5mi
19 Mar	Essex County Road Relay Championships	20:17	79.51	3.5mi
13 Mar	Lydd Half-Marathon SB	1:17:24	81.34	13.1mi
6 Mar	Essex 20M SB	2:01:48	80.90	20mi
27 Feb	Roding Valley Half Marathon	1:18:05	80.63	13.1mi
2010		Result	WAVA	Distance
26 Sep	SEAA 6 Stage Relays (Men) SB	22:00	78.09	6km
5 Sep	Kent Coastal Half-Marathon	1:23:10	75.70	13.1mi
25 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:24:37	74.41	13.1mi
15 Jul	Standard Chartered Great City Race SB	18:31	77.32	5km
23 May	Edinburgh Marathon SB	2:46:00	79.87	26.2mi
11 Apr	Paddock Wood Half Marathon SB	1:19:21	78.69	13.1mi
21 Mar	Essex Road Relay Championship	20:59	76.30	3.5mi
2009		Result	WAVA	Distance
14 Nov	Essex X-Country Senior men -Hylands Park PB	32:43	65.89	7.5km
16 Jul	Standard Chartered Great City Race SB	17:45	80.06	5km
26 Apr	London Marathon SB	2:47:20	78.58	26.2mi
1 Mar	Roding Valley Half Marathon SB	1:18:21	79.04	13.1mi
2008		Result	WAVA	Distance
13 Apr	London Marathon SB	3:02:58	70.69	26.2mi
2007		Result	WAVA	Distance
25 Mar	Brentwood Half Marathon SB	1:29:16	68.24	13.1mi
2004		Result	WAVA	Distance
19 Sep	Ingatestone 5 SB	31:10	71.41	5mi
8 Jul	JP Morgan Corporate Challenge SB	24:08	54.85	3mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	3	0	0	0	0	0	0	0	0	0	0	0	3
2022	18	0	0	0	0	0	0	0	0	0	0	0	18
2022	60	0	0	0	0	0	0	0	0	0	0	0	60
2021	9	6	0	3	0	0	12	0	8	0	0	0	38
2021	43	18	27	5	6	0	3	4	4	14	0	0	125
2021	0	100	452	496	560	486	492	606	886	13	0	0	4091
2020	0	0	11	47	15	3	0	3	14	0	9	7	109
2020	54	0	6	65	46	84	85	99	28	43	19	16	545
2019	27	0	11	24	17	4	13	0	5	35	0	7	141
2018	271	131	41	127	138	102	60	171	64	105	4	8	1221
2018	0	0	0	0	0	16	0	0	0	0	0	0	16
2017	163	56	38	104	160	81	210	78	112	158	122	137	1419
2016	304	245	253	177	85	75	134	198	39	145	98	85	1837
2015	298	300	202	208	96	185	142	162	125	130	158	231	2237
2014	336	260	243	281	213	116	118	58	61	147	184	213	2231
2013	337	160	314	212	154	211	275	199	279	189	233	181	2743
2012	321	296	315	214	171	212	182	190	185	134	248	256	2725
2011	314	286	310	192	164	197	268	140	160	101	126	204	2463
2010	232	255	215	240	161	64	87	197	121	12	64	128	1776
2010	0	0	0	0	0	0	0	0	0	0	9	9	18
2009	211	234	261	174	152	155	76	6	31	31	89	81	1502

Sat 25th Dec Dec 25	Sun 26th Dec Dec 26	Mon 27th Dec Dec 27	Tue 28th Dec Dec 28	Wed 29th Dec Dec 29	Thu 30th Dec Dec 30	Fri 31st Dec Dec 31
-	-	-	-	-	-	-
Sat 1st Jan Jan 1	Sun 2nd Jan Jan 2	Mon 3rd Jan Jan 3	Tue 4th Jan Jan 4	Wed 5th Jan Jan 5	Thu 6th Jan Jan 6	Fri 7th Jan Jan 7
-	4mi, 31:56 Run - General Split Summary === 1) 1m - 8:15(8:15/m) 135/149bpm [1113b/mi] 110cal 2) 1m - 7:54(7:54/m) 151/157bpm [1194b/mi] 114cal 3) 1m - 7:46(7:46/m) 158/163bpm [1228b/mi] 116cal 4) 1m - 7:55(7:55/m) 162/170bpm [1282b/mi] 119cal 5) 0.01m - 5(6:54/m) 163/163bpm [1124b/mi] 1cal Add a comment	11.3mi, 44:40 Bike - General Split Summary === 1) 5m - 19:02(3:48/m) 117/132bpm [446b/mi] 175cal 77/102rpm 15.76/24.59mph 2) 5m - 20:41(4:08/m) 127/138bpm [525b/mi] 202cal 83/103rpm 14.5/21.6mph 3) 1.28m - 4:56(3:52/m) 130/139bpm [502b/mi] 48cal 83/98rpm 15.54/22.75mph Add a comment	4mi, 30:26 Run - General Split Summary === 1) 1m - 7:25(7:25/m) 135/148bpm [1002b/mi] 98cal 2) 1m - 7:34(7:34/m) 148/154bpm [1121b/mi] 106cal 3) 1m - 7:46(7:46/m) 150/157bpm [1164b/mi] 110cal 4) 1m - 7:34(7:34/m) 155/160bpm [1172b/mi] 109cal 5) 0.02m - 7(6:46/m) 156/157bpm [1056b/mi] 1cal Add a comment	14.3mi, 48:23 Bike - Virtual Ride Split Summary === 1) 2.51m - 10:06(4:01/m) 91/106bpm [366b/mi] 54cal 85/97rpm 94/124W 14.95/23.44mph 2) 1.64m - 5:00(3:03/m) 107/111bpm [327b/mi] 35cal 73/78rpm 125/127W 19.63/29.89mph 3) 0.57m - 2:00(3:30/m) 106/112bpm [371b/mi] 10cal 85/95rpm 90/125W 17.13/18.96mph 4) 1.73m - 5:00(2:53/m) 115/121bpm [331b/mi] 35cal 98/102rpm 124/126W 20.81/28.46mph 5) 0.49m - 2:00(4:07/m) 113/121bpm [465b/mi] 10cal 86/99rpm 89/124W 14.57/17.73mph 6) 1.53m - 5:00(3:16/m) 123/131bpm [401b/mi] 35cal 87/92rpm 124/127W 18.41/21.88mph 7) 0.67m - 2:00(2:59/m) 122/131bpm [363b/mi] 10cal 85/89rpm 90/125W 20.15/21.82mph 8) 0.35m - 1:00(2:50/m) 108/114bpm [306b/mi] 7cal 72/83rpm 123/126W 21.15/27.3mph 9) 0.06m - 15(4:04/m) 114/116bpm [464b/mi] 1cal 96/110rpm 121/129W 14.74/16.06mph 10) 0.28m - 1:00(3:34/m) 113/115bpm [403b/mi] 7cal 75/99rpm 123/127W 16.82/21.06mph 11) 0.08m - 15(3:16/m) 115/117bpm [377b/mi] 1cal 91/98rpm 125/128W 18.33/20.07mph 12) 0.27m - 1:00(3:44/m) 115/117bpm [430b/mi] 7cal 74/97rpm 124/126W 16.04/17.66mph 13) 0.07m - 15(3:44/m) 116/117bpm [432b/mi] 1cal 90/96rpm 125/127W 16.1/16.76mph 14) 0.31m - 1:00(3:12/m) 115/118bpm [368b/mi] 7cal 75/92rpm 122/128W 18.73/20.36mph 15) 0.07m - 15(3:25/m) 117/120bpm [400b/mi] 1cal 93/99rpm 125/128W 17.53/17.79mph 16) 0.55m - 2:00(3:39/m) 117/124bpm [427b/mi] 10cal 88/101rpm 87/124W 16.43/18.31mph 17) 1.74m - 5:00(2:53/m) 120/125bpm [346b/mi] 35cal 97/100rpm 124/126W 20.82/29mph 18) 1.3m - 5:00(3:51/m) 111/127bpm [428b/mi] 24cal 86/97rpm 86/125W 15.57/20.33mph 19) 0.04m - 17(6:38/m) 99/102bpm [656b/mi] 23/81rpm 9/70W 9.05/17.67mph Add a comment	-	-
Sat 8th Jan Jan 8	Sun 9th Jan Jan 9	Mon 10th Jan Jan 10	Tue 11th Jan Jan 11	Wed 12th Jan Jan 12	Thu 13th Jan Jan 13	Fri 14th Jan Jan 14
4mi, 31:14 Run - General Split Summary === 1) 1m - 7:48(7:48/m) 132/142bpm [1030b/mi] 101cal 2) 1m - 7:54(7:54/m) 142/149bpm [1121b/mi] 109cal 3) 1m - 7:54(7:54/m) 143/147bpm [1129b/mi] 109cal 4) 1m - 7:33(7:33/m) 148/155bpm [1118b/mi] 106cal 5) 0.01m - 6(8:55/m) 150/151bpm [1337b/mi] 1cal Add a comment	6.2mi, 48:58 Run - General Split Summary === 1) 1m - 7:44(7:44/m) 128/142bpm [991b/mi] 100cal 2) 1m - 7:57(7:57/m) 140/146bpm [1113b/mi] 110cal 3) 1m - 7:54(7:54/m) 145/149bpm [1145b/mi] 112cal 4) 1m - 7:47(7:47/m) 142/147bpm [1105b/mi] 108cal 5) 1m - 7:56(7:56/m) 146/153bpm [1157b/mi] 112cal 6) 1m - 7:49(7:49/m) 148/154bpm [1156b/mi] 112cal 7) 0.23m - 1:52(8:08/m) 149/154bpm [1213b/mi] 25cal Add a comment	17.4mi, 1:00:00 Bike - Virtual Ride Split Summary === 1) 17.41m - 1:00:00(3:27/m) Add a comment 17.4mi, 1:00:00 Bike - Virtual Ride Split Summary === 1) 17.41m - 1:00:00(3:27/m) Add a comment	-	-	-	-
Sat 15th Jan Jan 15	Sun 16th Jan Jan 16	Mon 17th Jan Jan 17	Tue 18th Jan Jan 18	Wed 19th Jan Jan 19	Thu 20th Jan Jan 20	Fri 21st Jan Jan 21
-	-	-	-	-	3.2mi, 57:10 Walk - General Split Summary === 1) 1m - 18:00(18:00/m) 91/112bpm [1639b/mi] 98cal 54/61rpm 2) 1m - 17:33(17:33/m) 94/113bpm [1650b/mi] 107cal 56/62rpm 3) 1m - 18:15(18:15/m) 88/108bpm [1607b/mi] 105cal 55/61rpm 4) 0.18m - 3:21(18:46/m) 94/101bpm [1764b/mi] 23cal 47/61rpm Add a comment	-

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